Swissalpine
16 July 2027 · Flims, CH · Mixed
What TrailSplits knows
Beta training plan
Your 20-week training plan
The calendar-listed date and distance shape this generic plan. Verify the date before committing; vertical targets stay blank until course elevation is verified.
41 weeks are available: enough for a full progression and taper.
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.
The plan starts 1 March 2027, 21 weeks from now. Until then, easy running at your usual volume keeps you ready for week 1; the season planner can fill those weeks with base training.
Default starting point: 35 stable km/week, longest recent outing 24 km, 5 running days/week, aiming to finish well.
No connected training history is used. Unanswered details remain conservative assumptions.
No account needed. A kept plan stays on this browser until its storage is cleared; find it under My kept plans, where you can also change single weeks.
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Plan assumptions and limits
- Road ultra: this is a general endurance framework. It does not yet model ultra-specific duration, sleep or stage demands.
- Road race: the plan is distance-driven and no vertical target is prescribed.
- Generic planning guidance from race facts and stated training — not medical care or individual coaching.
- Training distances and durations are approximate alternatives, not pace targets. Use current effort, not a hoped-for finish time. Repeat or shorten a week if recovery is poor; do not make up missed sessions.
Week 1: Build consistent easy running35.1 km; long run 17.5 km
- Rest
Rest or gentle mobility.
- Easy run + strides
35 min (about 5.6 km). 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.
- Easy run
25 min (about 4 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
25 min (about 4 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
110 min (about 17.5 km). Build relaxed time on feet at conversational effort. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
- Recovery run or hike
25 min (about 4 km). Keep this genuinely easy, or substitute an easy hike.
Week 2: Build consistent easy running36 km; long run 17.5 km
- Rest
Rest or gentle mobility.
- Easy run + strides
40 min (about 6.4 km). 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.
- Easy run
25 min (about 4 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
25 min (about 4 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
110 min (about 17.6 km). Build relaxed time on feet at conversational effort. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
- Recovery run or hike
25 min (about 4 km). Keep this genuinely easy, or substitute an easy hike.
Week 3: Build consistent easy running38.1 km; long run 18.5 km
- Rest
Rest or gentle mobility.
- Easy run + strides
35 min (about 5.7 km). 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.
- Easy run
25 min (about 4 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
30 min (about 4.9 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
115 min (about 18.6 km). Build relaxed time on feet at conversational effort. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
- Recovery run or hike
30 min (about 4.9 km). Keep this genuinely easy, or substitute an easy hike.
Week 4: Absorb the work: reduce volume, keep frequency gentle29.8 km; long run 12 km
- Rest
Rest or gentle mobility.
- Easy run + relaxed strides
30 min (about 4.7 km). 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.
- Easy run
30 min (about 4.7 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
30 min (about 4.7 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
75 min (about 11.8 km). Build relaxed time on feet at conversational effort. Practise the fuel, hydration and kit you intend to use; treat amounts as rehearsal, not a universal prescription.
- Recovery run or hike
25 min (about 3.9 km). Keep this genuinely easy, or substitute an easy hike.
Week 5: Build consistent easy running39.9 km; long run 19.5 km
- Rest
Rest or gentle mobility.
- Easy run + strides
40 min (about 6.5 km). 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.
- Easy run
25 min (about 4.1 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
30 min (about 4.9 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
120 min (about 19.5 km). Build relaxed time on feet at conversational effort. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
- Recovery run or hike
30 min (about 4.9 km). Keep this genuinely easy, or substitute an easy hike.
Week 6: Build consistent easy running41.9 km; long run 21 km
- Rest
Rest or gentle mobility.
- Easy run + strides
45 min (about 7.3 km). 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.
- Easy run
25 min (about 4 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
30 min (about 4.8 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
130 min (about 21 km). Build relaxed time on feet at conversational effort. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
- Recovery run or hike
30 min (about 4.8 km). Keep this genuinely easy, or substitute an easy hike.
Week 7: Build consistent easy running43.1 km; long run 21.5 km
- Rest
Rest or gentle mobility.
- Easy run + strides
45 min (about 7.2 km). 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.
- Easy run
25 min (about 4 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
30 min (about 4.8 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
135 min (about 21.5 km). Build relaxed time on feet at conversational effort. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
- Recovery run or hike
35 min (about 5.6 km). Keep this genuinely easy, or substitute an easy hike.
Week 8: Absorb the work: reduce volume, keep frequency gentle33.8 km; long run 14 km
- Rest
Rest or gentle mobility.
- Easy run + relaxed strides
30 min (about 4.7 km). 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.
- Easy run
35 min (about 5.5 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
30 min (about 4.7 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
90 min (about 14.2 km). Build relaxed time on feet at conversational effort. Practise the fuel, hydration and kit you intend to use; treat amounts as rehearsal, not a universal prescription.
- Recovery run or hike
30 min (about 4.7 km). Keep this genuinely easy, or substitute an easy hike.
Week 9: Hold the long run; keep the other runs easy46 km; long run 21 km
- Rest
Rest or gentle mobility.
- Race-effort practice: steady segments
60 min (about 9.7 km). Start with 10 minutes easy. Then 3 x 6 minutes at a steady effort, about what you expect to hold on race day, with 3 minutes easy between. Finish with at least 10 minutes easy.
- Easy run
25 min (about 4 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
30 min (about 4.8 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
130 min (about 21 km). Build relaxed time on feet at conversational effort. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
- Recovery run or hike
40 min (about 6.5 km). Keep this genuinely easy, or substitute an easy hike.
Week 10: Grow the long run; keep the other runs easy47.1 km; long run 21.5 km
- Rest
Rest or gentle mobility.
- Race-effort practice: steady segments
65 min (about 10.4 km). Start with 10 minutes easy. Then 3 x 6 minutes at a steady effort, about what you expect to hold on race day, with 3 minutes easy between. Finish with at least 10 minutes easy.
- Easy run
25 min (about 4 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
30 min (about 4.8 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
135 min (about 21.5 km). Build relaxed time on feet at conversational effort. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
- Recovery run or hike
40 min (about 6.4 km). Keep this genuinely easy, or substitute an easy hike.
Week 11: Grow the long run; keep the other runs easy48 km; long run 21.5 km
- Rest
Rest or gentle mobility.
- Race-effort practice: steady segments
65 min (about 10.4 km). Start with 10 minutes easy. Then 3 x 8 minutes at a steady effort, about what you expect to hold on race day, with 3 minutes easy between. Finish with at least 10 minutes easy.
- Easy run
30 min (about 4.8 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
30 min (about 4.8 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
135 min (about 21.6 km). Build relaxed time on feet at conversational effort. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
- Recovery run or hike
40 min (about 6.4 km). Keep this genuinely easy, or substitute an easy hike.
Week 12: Absorb the work: reduce volume, keep frequency gentle39.1 km; long run 17 km
- Rest
Rest or gentle mobility.
- Easy run + relaxed strides
35 min (about 5.7 km). 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.
- Easy run
35 min (about 5.7 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
30 min (about 4.9 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
105 min (about 17.1 km). Build relaxed time on feet at conversational effort. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
- Recovery run or hike
35 min (about 5.7 km). Keep this genuinely easy, or substitute an easy hike.
Week 13: Grow the long run; keep the other runs easy51.1 km; long run 23.5 km
- Rest
Rest or gentle mobility.
- Race-effort practice: steady segments
60 min (about 9.7 km). Start with 10 minutes easy. Then 3 x 10 minutes at a steady effort, about what you expect to hold on race day, with 3 minutes easy between. Finish with at least 10 minutes easy.
- Easy run
35 min (about 5.7 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
30 min (about 4.9 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
145 min (about 23.5 km). Build relaxed time on feet at conversational effort. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
- Recovery run or hike
45 min (about 7.3 km). Keep this genuinely easy, or substitute an easy hike.
Week 14: Grow the long run; keep the other runs easy52 km; long run 25 km
- Rest
Rest or gentle mobility.
- Race-effort practice: steady segments
65 min (about 10.4 km). Start with 10 minutes easy. Then 3 x 10 minutes at a steady effort, about what you expect to hold on race day, with 3 minutes easy between. Finish with at least 10 minutes easy.
- Easy run
30 min (about 4.8 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
30 min (about 4.8 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
155 min (about 24.8 km). Build relaxed time on feet at conversational effort. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
- Recovery run or hike
45 min (about 7.2 km). Keep this genuinely easy, or substitute an easy hike.
Week 15: Your longest runs, still at an easy effort52.9 km; long run 25.5 km
- Rest
Rest or gentle mobility.
- Race-effort practice: steady segments
70 min (about 11.1 km). Start with 10 minutes easy. Then 2 x 12 minutes at a steady effort, about what you expect to hold on race day, with 3 minutes easy between. Finish with at least 10 minutes easy.
- Easy run
30 min (about 4.7 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
30 min (about 4.7 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
160 min (about 25.3 km). Use race-like terrain where practical, but keep the overall effort controlled. Practise your race-day carbohydrate plan on this long run: 30 to 90 g per hour according to expected marathon duration, pace and stomach tolerance. Build toward the higher end only if you have practised it. Count the carbohydrate grams in your gels, drinks and other food rather than following a fixed gel interval. Practise drinking for your needs and the conditions; avoid overdrinking.
- Recovery run or hike
45 min (about 7.1 km). Keep this genuinely easy, or substitute an easy hike.
Week 16: Absorb the work: reduce volume, keep frequency gentle43.1 km; long run 19.5 km
- Rest
Rest or gentle mobility.
- Easy run + relaxed strides
45 min (about 7.3 km). 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.
- Easy run
40 min (about 6.5 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
25 min (about 4.1 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
120 min (about 19.5 km). Use race-like terrain where practical, but keep the overall effort controlled. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
- Recovery run or hike
35 min (about 5.7 km). Keep this genuinely easy, or substitute an easy hike.
Week 17: Your longest runs, still at an easy effort56 km; long run 27 km
- Rest
Rest or gentle mobility.
- Race-effort practice: steady segments
65 min (about 10.4 km). Start with 10 minutes easy. Then 2 x 12 minutes at a steady effort, about what you expect to hold on race day, with 3 minutes easy between. Finish with at least 10 minutes easy.
- Easy run
40 min (about 6.4 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
30 min (about 4.8 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
170 min (about 27.2 km). Use race-like terrain where practical, but keep the overall effort controlled. Practise your race-day carbohydrate plan on this long run: 30 to 90 g per hour according to expected marathon duration, pace and stomach tolerance. Build toward the higher end only if you have practised it. Count the carbohydrate grams in your gels, drinks and other food rather than following a fixed gel interval. Practise drinking for your needs and the conditions; avoid overdrinking.
- Recovery run or hike
45 min (about 7.2 km). Keep this genuinely easy, or substitute an easy hike.
Week 18: Reduce fatigue while retaining a small intensity reminder39.4 km; long run 16 km
- Rest
Rest or gentle mobility.
- Short race-effort reminder
45 min (about 7.1 km). Start with 10 minutes easy. Then 4 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.
- Easy run
40 min (about 6.3 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
30 min (about 4.7 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
100 min (about 15.8 km). Keep this comfortable and finish with plenty in reserve. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
- Recovery run or hike
35 min (about 5.5 km). Keep this genuinely easy, or substitute an easy hike.
Week 19: Reduce fatigue while retaining a small intensity reminder30.3 km; long run 11 km
- Rest
Rest or gentle mobility.
- Short race-effort reminder
30 min (about 4.8 km). 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.
- Easy run
35 min (about 5.6 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
30 min (about 4.8 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
70 min (about 11.1 km). Keep this comfortable and finish with plenty in reserve. Practise the fuel, hydration and kit you intend to use; treat amounts as rehearsal, not a universal prescription.
- Recovery run or hike
25 min (about 4 km). Keep this genuinely easy, or substitute an easy hike.
Week 20: Arrive rested; avoid last-minute fitness work14.9 km before the race
- Easy run
35 min (about 5.8 km). Keep this short and conversational. The goal is freshness, not fitness.
- Easy pre-race run
35 min (about 5.8 km). Run conversationally. If already familiar, include a few relaxed strides with full recovery; otherwise stay easy.
- Optional shakeout
20 min (about 3.3 km). Rest, or jog very easily if that reliably helps you feel better.
- Race day
Run the 78.2 km as planned: start controlled and use the fuelling and kit rehearsed in training. Afterwards: rest or walk for two or three days, then short easy runs only, with no hard running for about two weeks.
- Post-race recovery
Prioritize rest, food, fluids and gentle movement; do not schedule a workout by default.
- Optional easy movement
Walk or move very easily only if it feels restorative. A return to running is individual.