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
Export this plan
Add sessions to your calendar or export to your Garmin / Coros watch.
Week-by-week program
55 min trail — 65-70% MHR
8 × 2 min hill repeats 80% MHR
4 × 10 min 85% MHR / 3 min recovery
2h15 mountainous terrain D+600m
50 min easy trail — 60-65% MHR
60 min trail — 65-70% MHR
8 × (3 min 87% MHR / 90 s recovery)
6 × 3 min hill repeats 80% MHR + technical descent
2h30 terrain D+700m — nutrition test
55 min trail — 60-65% MHR
60 min trail — 65-70% MHR
5 × 10 min 85% MHR / 3 min recovery
10 × 2 min hill repeats 82% MHR
3h ultra terrain D+800-900m
60 min trail — 65% MHR
40 min trail — 60-65% MHR
5 × 90 s hill repeats — 75% MHR
30 min very easy trail
110 min trail terrain
65 min trail — 65-70% MHR
6 × (5 min 88-90% MHR / 2 min recovery)
8 × 2 min hill repeats 80% MHR + 2 × 10 min threshold
3h30 ultra terrain D+1000m — full nutrition and hydration
70 min trail — 65% MHR
65 min trail — 65-70% MHR
6 × 10 min 85% MHR / 3 min recovery
6 × 3-4 min hill repeats 80% MHR — climbing power
4h ultra terrain D+1200m — simulating 50km fatigue
75 min trail — 65% MHR
40 min trail — 60-65% MHR
5 × 90 s hill repeats — 75% MHR
30 min very easy trail
120 min trail terrain — easy effort
65 min trail — 65-70% MHR
5 × (6 min 87% MHR / 2 min recovery)
8 × 2 min hill repeats 82% MHR + 30 min downhill technique
4h30 ultra terrain D+1300m — aid station simulation
80 min trail — 65% MHR
70 min trail — 65-70% MHR
6 × 10 min 85-87% MHR / 3 min recovery
10 × 2 min hill repeats 82% MHR — race climb simulation
4h15 ultra terrain D+1300m — full nutrition with solid food
80 min trail — 65% MHR — accumulated fatigue
40 min trail — 60-65% MHR
5 × 90 s hill repeats — 75% MHR
25 min very easy trail
120 min trail terrain — recovery
70 min trail — 65-70% MHR
6 × (5 min 88% MHR / 2 min recovery)
6 × 4 min hill repeats 80% MHR + technical descents
5h30 ultra terrain D+1600m — full simulation with race gear
85 min trail — 65% MHR
40 min trail — 60-65% MHR
4 × 90 s hill repeats — 75% MHR
25 min very easy trail
100 min trail terrain — regeneration
65 min trail — 65-70% MHR
20 min warm-up + 40 min at target pace + 15 min recovery
8 × 2 min hill repeats 80% MHR — similar to race profile
4h ultra terrain — partial simulation with full gear and nutrition
70 min trail — 65% MHR
40 min trail — 60-65% MHR
4 × 90 s hill repeats — 75% MHR
25 min very easy trail
90 min trail terrain — recovery
45 min trail — 65-70% MHR
3 × 8 min 85% MHR — maintenance
35 min trail + 4 × 30 s strides
50 min at target pace — similar terrain
30 min very easy trail
25 min trail — 60% MHR
20 min + 3 × 30 s at race pace
TRAIL 80K — Manage your effort, the real challenge starts at 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.