Trail 80K — Advanced Plan
The 80k is a demanding ultra format testing your physical and mental limits over 10+ hours of effort. This 16-week plan is designed for advanced runners ready to make the leap to long ultra.
Prerequisites
- ✓Completed at least one 50k trail (or equivalent time on feet)
- ✓Consistently running 5x per week for at least 6 months
- ✓Comfortable with 4h+ runs on mountainous terrain
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Add sessions to your calendar or export to your Garmin / Coros watch.
Week-by-week program
55 min trail — 65-70% FCM
8 × montées 2 min 80% FCM
4 × 10 min 85% FCM / 3 min récup
2h15 terrain montagneux D+600m
50 min trail facile — 60-65% FCM
60 min trail — 65-70% FCM
8 × (3 min 87% FCM / 90 s récup)
6 × montées 3 min 80% FCM + descente technique
2h30 terrain D+700m — nutrition test
55 min trail — 60-65% FCM
60 min trail — 65-70% FCM
5 × 10 min 85% FCM / 3 min récup
10 × montées 2 min 82% FCM
3h terrain ultra D+800-900m
60 min trail — 65% FCM
40 min trail — 60-65% FCM
5 × montées 90 s — 75% FCM
30 min trail très facile
110 min terrain trail
65 min trail — 65-70% FCM
6 × (5 min 88-90% FCM / 2 min récup)
8 × montées 2 min 80% + 2 × 10 min seuil
3h30 terrain ultra D+1000m — nutrition et hydratation complète
70 min trail — 65% FCM
65 min trail — 65-70% FCM
6 × 10 min 85% FCM / 3 min récup
6 × montées 3-4 min 80% FCM — puissance montée
4h terrain ultra D+1200m — simulation 50km feeling
75 min trail — 65% FCM
40 min trail — 60-65% FCM
5 × montées 90 s — 75% FCM
30 min trail très facile
120 min terrain trail — effort facile
65 min trail — 65-70% FCM
5 × (6 min 87% FCM / 2 min récup)
8 × montées 2 min 82% FCM + technique descente 30 min
4h30 terrain ultra D+1300m — ravitaillement simulation
80 min trail — 65% FCM
70 min trail — 65-70% FCM
6 × 10 min 85-87% FCM / 3 min récup
10 × montées 2 min 82% FCM — simulation montée course
5h terrain ultra D+1500m — nutrition complète avec alim solide
80 min trail — 65% FCM — fatigue accumulée
40 min trail — 60-65% FCM
5 × montées 90 s — 75% FCM
25 min trail très facile
120 min terrain trail — récupération
70 min trail — 65-70% FCM
6 × (5 min 88% FCM / 2 min récup)
6 × montées 4 min 80% FCM + descentes techniques
5h30 terrain ultra D+1600m — simulation complète avec matériel course
85 min trail — 65% FCM
40 min trail — 60-65% FCM
4 × montées 90 s — 75% FCM
25 min trail très facile
100 min terrain trail — régénération
65 min trail — 65-70% FCM
20 min échauffement + 40 min allure cible + 15 min récup
8 × montées 2 min 80% FCM — profil similaire à la course
4h terrain ultra — simulation partielle avec matériel et ravitaillement complet
70 min trail — 65% FCM
40 min trail — 60-65% FCM
4 × montées 90 s — 75% FCM
25 min trail très facile
90 min terrain trail — récupération
45 min trail — 65-70% FCM
3 × 8 min 85% FCM — entretien
35 min trail + 4 × 30 s accélérations
50 min allure cible — terrain similaire
30 min trail très facile
25 min trail — 60% FCM
20 min + 3 × 30 s allure race
TRAIL 80 KM — Gère ton effort, le vrai défi commence à km 60 !
Training tips
- 1.An 80k is won in the first 60km — control effort from the start
- 2.Plan a precise fueling strategy at each aid station
- 3.Train with solid food (sandwiches, fruit) not only gels
- 4.Anticipate night sections: headlamp with spare batteries are mandatory
- 5.Include strength sessions to prevent injuries over high mileage weeks
- 6.Plan your crew / drop bags if allowed by race organization
Frequently Asked Questions
How do you manage 80km mentally?
Break the race into 4-5 segments between aid stations. Expect to go through rough patches (often between km 55-70). These pass — don't make big decisions (dropping out) during a low. Eat, drink, walk if needed and let the hard wave pass.
What's the nutritional prep for days before an 80k?
D-3 to D-1: increase carb intake (pasta, rice, bread) to 6-8g/kg body weight. Limit high-fiber foods on D-1. Race morning: familiar food, 2-3h before start, 80-100g carbs.
Do you need poles for an 80k trail?
For an 80k with significant D+, poles are strongly recommended. They reduce quad load on climbs (by up to 30%) and improve stability on descents. Make sure you've trained with them multiple times before race day.