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Julian Alps Trail Run 50K by UTMB
route51.3 kmtrending_up2,870 m gainevent_note16-week plan
This is Week 12 of 16
Race-Specific — Peak Training. Every workout references specific kilometer markers from the actual Julian Alps 50K course profile. Your plan would do the same for your race.
Week 12 — “Peak volume week — race-simulation intensity with full course specificity”
Peak volume week — race-simulation intensity with full course specificity
Recovery Run
30 min — Zone 1–2
Easy 30-min jog on soft surface. Flush legs from weekend long run.
Hill Repeats
55 min — High
Warm up 15 min. 6×3 min uphill at strong effort (RPE 8) with jog-down recovery. Cool down 10 min.
📍 Simulates the Km 5→8 climb out of Bohinj (480m gain in 3.2km). Match your hiking-pole rhythm and race cadence.
Technical Descent Practice
50 min — Moderate
6 km on steep, loose-rock trails. Focus on foot placement, braking technique, and quad loading.
📍 Mirrors the Km 14→18 descent from Vodnikov Dom — steep switchbacks, exposed scree, 620m drop. Practice pole storage for hands-free sections.
Rest
Full rest or gentle 20-min walk. Prioritize sleep and nutrition.
Tempo + Flat Power Hike
60 min — Moderate–High
20 min easy, then 25 min tempo (RPE 7) on rolling terrain, then 15 min power-hike on steepest available hill.
📍 The tempo mirrors the Km 32→36 runnable valley section before the final climb. Power-hike section prepares the Km 42→46 push to the summit.
Key Long Run — Race Simulation
3h 30min — Race effort
28 km with 1,100m elevation gain. Full race vest, race nutrition every 30 min. Include 2 aid-station simulations (5-min stops with refill).
📍 Simulates the Km 22→42 mid-race section — the decisive part of Julian Alps 50K. Start at marathon effort, negative-split the final climb. This is where undertrained runners crack.
Recovery + Mobility
60 min — Zone 1
Easy 40-min run on flat terrain followed by 20-min hip/ankle mobility routine.
Saturday long run simulating the Km 22–42 mid-race section with full race nutrition
This is your highest-volume week. Every session maps to a specific course section. Trust the fatigue — next week begins taper.
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