Free 16-Week Training Plan for Bucovina Ultra Rocks by UTMB Rocky 33K
Train for Carpathian climbing, forest technicality, and repeated rocky descents across compact mountain routes.
At 33 km with 2,000 m of climbing, this distance challenges both endurance and climbing ability without the time-management demands of a full ultra. With 61 m of vertical per kilometer, expect significant hiking sections — training should emphasise power-hiking and efficient descending. The official cutoff is 8.5 hours, so pace management starts from week one.
Expected race date: Sat, 24 July 2027Open entry33 km · 2,000 mStart: 09:00
Use this date as a planning estimate
The organizer has not announced the 2027 event date. The plan will move when the official date is published.
I'm preparing for Bucovina Ultra Rocks by UTMB Rocky 33K. Here is the public training preview.
33 km · +2,000 m · 295 days to race day
Public preview only; my private routes and schedule changes are not included.
Plan: https://trailsplits.com/races/bucovina-ultra-rocks-by-utmb-rocky-33k/training-plan?tier=strong-finish&strength=1&strength_track=no-gym&engine=unified
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Terrain autopilot
Find a matching route near you
We'll look for a loop near you that matches your next run (30 min · ~2.7 km · +225 m)
and rehearses the 61 m/km demand of Rocky 33K.
Terrain intel
Expect forest paths, rocky ridges, mountain pasture, and steep climbs around Rarau and Bucovina.
Weather & kit
July can be warm and humid, with storms possible in the mountains.
What this plan focuses on
Build vertical density gradually.
Practice steep descending on rough trails.
Use poles on longer climbs.
Rehearse fueling through forest heat.
Add short technical trail repeats.
Unified race plan · beta
Uses the same load, recovery and taper rules as race discovery, with course-specific climbing only because this course has verified elevation.
Use it for race-effort sessions and race day. Easy runs stay easy whatever the goal; the plan's efforts come from how you run now.
Your starting point
Not stated. The plan assumes a typical starting week for this race and opens at 3h 40m of running.
Fit the plan to your recent training
This schedule opens at 3h 40m of running and 650 m of climbing in week one and peaks at 5h 15m and 1,625 m in a week; the longest planned outing is 2h 05m. These are prescriptions, not proof of readiness.
Adjust this plan
Swap concrete training days, or mark a day done/skipped without changing the race-specific template.
Calendar subscriptions refresh on the calendar app's schedule. This calendar export uses the selected start date and includes weekly summaries and any pre-base sessions. Use Keep this plan above for a fixed copy of the displayed race schedule.
Route-aware workouts
Key sessions include route buttons that deep-link into the Planner with pre-filled distance
+ elevation filters.
15.5 min/km average required. At an easy all-day pace the course takes about 7 h of the 8.5 h allowed.
Training emphasis: sustained climbing, downhill resilience, and efficient hike-run transitions.
Plan summary
The block begins on 2027-04-05, 26 weeks from now.
Duration
16 weeks
Start
2027-04-05
Peak weekly time
5h 15m
Peak weekly vert
1,625 m
Week 1Base Building
3h 40m ·
650 m vert
Mon · 2027-04-05rest
Rest
Effort: Rest
Rest or gentle mobility.
Tue · 2027-04-06hills
Easy hills + uphill strides
30 min · 225 m vert · ~2.7 km
Effort: Easy; strides strong but relaxed
Start with 10 minutes easy on rolling terrain. Then 6 x 20 seconds uphill strides, strong but relaxed, walking back down between them. Finish with at least 10 minutes easy; the rest of the run is easy on the hills.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session A: Bulgarian split squat, single-leg RDL, step-ups (bench/stairs), calf raises, side plank. Quality reps; stop well before failure. If 10 reps feels easy, add weight (backpack/water) so the last 2 reps feel challenging. In peak weeks, keep it short and easy.
Wed · 2027-04-07easy
Easy run
40 min · ~5.5 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Start with 10 minutes easy on rolling terrain. Then 6 x 20 seconds uphill strides, strong but relaxed, walking back down between them. Finish with at least 10 minutes easy; the rest of the run is easy on the hills.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session A: Bulgarian split squat, single-leg RDL, step-ups (bench/stairs), calf raises, side plank. Quality reps; stop well before failure. If 10 reps feels easy, add weight (backpack/water) so the last 2 reps feel challenging. In peak weeks, keep it short and easy.
Wed · 2027-04-14easy
Easy run
35 min · ~4.8 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Start with 10 minutes easy on rolling terrain. Then 6 x 20 seconds uphill strides, strong but relaxed, walking back down between them. Finish with at least 10 minutes easy; the rest of the run is easy on the hills.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session A: Bulgarian split squat, single-leg RDL, step-ups (bench/stairs), calf raises, side plank. Quality reps; stop well before failure. If 10 reps feels easy, add weight (backpack/water) so the last 2 reps feel challenging. In peak weeks, keep it short and easy.
Wed · 2027-04-21easy
Easy run
40 min · ~5.5 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Start with 10 minutes easy. Then 6 x 20 seconds relaxed strides, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session A: Bulgarian split squat, single-leg RDL, step-ups (bench/stairs), calf raises, side plank. Quality reps; stop well before failure. If 10 reps feels easy, add weight (backpack/water) so the last 2 reps feel challenging. In peak weeks, keep it short and easy.
Wed · 2027-04-28easy
Easy run
35 min · ~4.8 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Start with 10 minutes easy on rolling terrain. Then 6 x 20 seconds uphill strides, strong but relaxed, walking back down between them. Finish with at least 10 minutes easy; the rest of the run is easy on the hills.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session A: Bulgarian split squat, single-leg RDL, step-ups (bench/stairs), calf raises, side plank. Quality reps; stop well before failure. If 10 reps feels easy, add weight (backpack/water) so the last 2 reps feel challenging. In peak weeks, keep it short and easy.
Wed · 2027-05-05easy
Easy run
40 min · ~5.5 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Start with 10 minutes easy on rolling terrain. Then 6 x 20 seconds uphill strides, strong but relaxed, walking back down between them. Finish with at least 10 minutes easy; the rest of the run is easy on the hills.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session A: Bulgarian split squat, single-leg RDL, step-ups (bench/stairs), calf raises, side plank. Quality reps; stop well before failure. If 10 reps feels easy, add weight (backpack/water) so the last 2 reps feel challenging. In peak weeks, keep it short and easy.
Wed · 2027-05-12easy
Easy run
40 min · ~5.5 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Start with 10 minutes easy. Then 4 x 6 minutes uphill at a hard but repeatable effort, with 2 minutes easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session A: Bulgarian split squat, single-leg RDL, step-ups (bench/stairs), calf raises, side plank. Quality reps; stop well before failure. If 10 reps feels easy, add weight (backpack/water) so the last 2 reps feel challenging. In peak weeks, keep it short and easy.
Wed · 2027-05-19easy
Easy run
35 min · ~4.8 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Start with 10 minutes easy. Then 6 x 20 seconds relaxed strides, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session A: Bulgarian split squat, single-leg RDL, step-ups (bench/stairs), calf raises, side plank. Quality reps; stop well before failure. If 10 reps feels easy, add weight (backpack/water) so the last 2 reps feel challenging. In peak weeks, keep it short and easy.
Wed · 2027-05-26easy
Easy run
45 min · ~6.2 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Start with 10 minutes easy. Then 4 x 6 minutes uphill at a hard but repeatable effort, with 2 minutes easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session A: Bulgarian split squat, single-leg RDL, step-ups (bench/stairs), calf raises, side plank. Quality reps; stop well before failure. If 10 reps feels easy, add weight (backpack/water) so the last 2 reps feel challenging. In peak weeks, keep it short and easy.
Wed · 2027-06-02easy
Easy run
35 min · ~4.8 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Start with 10 minutes easy. Then 4 x 6 minutes uphill at a hard but repeatable effort, with 2 minutes easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session A: Bulgarian split squat, single-leg RDL, step-ups (bench/stairs), calf raises, side plank. Quality reps; stop well before failure. If 10 reps feels easy, add weight (backpack/water) so the last 2 reps feel challenging. In peak weeks, keep it short and easy.
Wed · 2027-06-09easy
Easy run
40 min · ~5.5 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Start with 10 minutes easy. Then 4 x 6 minutes uphill at a hard but repeatable effort, with 2 minutes easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session A: Bulgarian split squat, single-leg RDL, step-ups (bench/stairs), calf raises, side plank. Quality reps; stop well before failure. If 10 reps feels easy, add weight (backpack/water) so the last 2 reps feel challenging. In peak weeks, keep it short and easy.
Wed · 2027-06-16easy
Easy run
45 min · ~6.2 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Start with 10 minutes easy. Then 6 x 20 seconds relaxed strides, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session A: Bulgarian split squat, single-leg RDL, step-ups (bench/stairs), calf raises, side plank. Quality reps; stop well before failure. If 10 reps feels easy, add weight (backpack/water) so the last 2 reps feel challenging. In peak weeks, keep it short and easy.
Wed · 2027-06-23easy
Easy run
45 min · ~6.2 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Start with 10 minutes easy. Then 4 x 5 minutes on familiar, controllable terrain at controlled hard, with 2 minutes easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session A: Bulgarian split squat, single-leg RDL, step-ups (bench/stairs), calf raises, side plank. Quality reps; stop well before failure. If 10 reps feels easy, add weight (backpack/water) so the last 2 reps feel challenging. In peak weeks, keep it short and easy.
Wed · 2027-06-30easy
Easy run
45 min · ~6.2 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Start with 10 minutes easy. Then 4 x 5 minutes on familiar, controllable terrain at controlled hard, with 2 minutes easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session A: Bulgarian split squat, single-leg RDL, step-ups (bench/stairs), calf raises, side plank. Quality reps; stop well before failure. If 10 reps feels easy, add weight (backpack/water) so the last 2 reps feel challenging. In peak weeks, keep it short and easy.
Wed · 2027-07-07easy
Easy run
40 min · ~5.5 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Start with 10 minutes easy. Then 3 x 2 minutes at controlled race effort, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Run the 33 km as planned: start controlled and use the fuelling and kit rehearsed in training.
Sun · 2027-07-25recovery
Post-race recovery
Effort: Rest or very easy
Prioritize rest, food, fluids and gentle movement; do not schedule a workout by default.
Cutoff check
If your race has a time limit, this estimates the minimum average pace and whether your
target finish time clears the cutoff.
Result
Min pace: 15.5 min/km
Exports
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Disclaimer: this plan is general information, not medical advice. Adjust based on fatigue,
experience, and injury history.
About the Bucovina Ultra Rocks by UTMB Rocky 33K course
At 33 km with 2,000 m of climbing, this distance challenges both endurance and climbing ability without the time-management demands of a full ultra. With 61 m of vertical per kilometer, expect significant hiking sections — training should emphasise power-hiking and efficient descending. The official cutoff is 8.5 hours, so pace management starts from week one.
This training plan adapts the 16-week structure specifically for 33 km with 2,000 m of elevation gain,
scaling weekly volume and vert targets so your body is ready for race-day demands.
This distance sits at the boundary between endurance and speed — long enough to require serious aerobic preparation, but short enough that pace efficiency and descending technique make a real difference.
The plan builds weekly volume progressively while including hill-specific sessions to sharpen climbing and descending rhythm.
Training phases for Rocky 33K
The current 16-week schedule has these phases for 33 km and 2,000 m of climbing:
Weeks 1–6 — Base Building: Establish consistent aerobic training and introduce course-like terrain gradually.
Weeks 7–11 — Vert Accumulation: Increase course-specific climbing while rehearsing easy effort and fueling.
Weeks 12–14 — Peak Volume: Practise the longest planned outings and race equipment without adding extra sessions.
Week 15 — Taper: Reduce training load while retaining a small amount of familiar intensity.
Week 16 — Race week: Reduce training and follow the race-day plan.
Preparing for steep terrain
At 61 m of vertical per kilometer, the Bucovina Ultra Rocks by UTMB Rocky 33K course is significantly steeper than average.
In this plan the uphill sessions and the climb-and-descent rehearsals are where to practise power-hiking (with poles, if you will race with them) and steep, controlled descending, and the strength sessions carry the eccentric work for your quads.
Practice eating and drinking on steep climbs — this is where many runners lose time to nausea and energy dips.