Trail race training blueprint
Train for Great Wall-region climbs, steps, rocky ridges, and repeated steep descents from Dajingmen.
At 31.2 km with 1,500 m of climbing, this distance challenges both endurance and climbing ability without the time-management demands of a full ultra. At 48 m of vertical per kilometer, much of the course is runnable — the plan focuses on building your aerobic cruising speed while preparing you for the steeper sections. The official cutoff is 9 hours, so pace management starts from week one.
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Courses mix mountain trail, wall-adjacent paths, rocky ridges, dirt roads, and steep step-like sections.
September can be warm in exposed sections but cooler on ridgelines and at night.
Swap concrete training days, or mark a day done/skipped without changing the race-specific template.
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Key sessions include route buttons that deep-link into the Planner with pre-filled distance + elevation filters.
The plan is scaled from the race profile, not a generic road-running template.
Training emphasis: rolling aerobic speed, moderate hill repeats, and disciplined pacing.
If your race has a time limit, this estimates the minimum average pace and whether your target finish time clears the cutoff.
Use the personal subscription URL for a live saved plan. The snapshot .ics is useful for a one-time calendar import or backup.
Disclaimer: this plan is general information, not medical advice. Adjust based on fatigue, experience, and injury history.
At 31.2 km with 1,500 m of climbing, this distance challenges both endurance and climbing ability without the time-management demands of a full ultra. At 48 m of vertical per kilometer, much of the course is runnable — the plan focuses on building your aerobic cruising speed while preparing you for the steeper sections. The official cutoff is 9 hours, so pace management starts from week one. This training plan adapts the 16-week structure specifically for 31.2 km with 1,500 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.
The 16-week programme is divided into four phases designed around the specific demands of 31.2 km and 1,500 m of climbing:
At 48 m of vertical per kilometer, much of the JD Ultra-Trail Great Wall by UTMB NGW30 course is runnable. Training should emphasise aerobic cruising speed — tempo runs on rolling terrain, sustained effort on moderate climbs, and efficient flat-to-uphill transitions. The biggest risk on a runnable course is starting too fast; practice negative-split long runs to build discipline.