BEGIN:VCALENDAR VERSION:2.0 PRODID:-//TrailSplits//Race Training Plan//EN X-WR-CALNAME:TrailSplits: JD Ultra-Trail Great Wall by UTMB NGW30 (strong-finish\, +strength (no-gym)) METHOD:PUBLISH BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-05-25-effort-legend@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260525 SUMMARY:ℹ️ Effort Legend DESCRIPTION:Use these labels across the plan:\n\nEASY (conversational): re laxed breathing\; you can talk normally.\nMODERATE (steady): you can speak short phrases\; controlled effort.\nHARD (controlled): focused breathing\ ; used for short intervals only.\n\nOptional sessions are labeled "(option al)".\n\n👇 PLAN:\nhttps://trailsplits.com/races/jd-ultra-trail-great-wall -by-utmb-ngw30/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-05-25-W1-overview@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260525 SUMMARY:📅 Week 1 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 3h 25m\n• Vert: 600m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (50m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-pla n TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-01-W2-overview@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260601 SUMMARY:📅 Week 2 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 3h 25m\n• Vert: 650m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (50m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-pla n TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-08-W3-overview@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260608 SUMMARY:📅 Week 3 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 3h 25m\n• Vert: 700m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (50m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-pla n TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-15-W4-overview@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260615 SUMMARY:📅 Week 4 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 3h 25m\n• Vert: 600m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (50m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-pla n TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-22-W5-overview@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260622 SUMMARY:📅 Week 5 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 3h 25m\n• Vert: 800m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (50m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-pla n TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-29-W6-overview@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260629 SUMMARY:📅 Week 6 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 3h 25m\n• Vert: 825m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (50m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-pla n TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-06-W7-overview@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260706 SUMMARY:📅 Week 7 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 3h 30m\n• Vert: 875m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (50m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-pla n TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-13-W8-overview@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260713 SUMMARY:📅 Week 8 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 3h 25m\n• Vert: 750m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (50m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-pla n TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-20-W9-overview@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260720 SUMMARY:📅 Week 9 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 3h 50m\n• Vert: 925m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (1h)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps://t railsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-27-W10-overview@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260727 SUMMARY:📅 Week 10 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 4h\n• Vert: 1000m\n\nKEY SESSIONS:\n• Wed: Me dium Long Run + Hills (1h)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps://trai lsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-03-W11-overview@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260803 SUMMARY:📅 Week 11 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 4h 10m\n• Vert: 1075m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h)\n• Sat: Long Run (1h 20m)\n\n👇 PLAN:\nhttp s://trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training -plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-10-W12-overview@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260810 SUMMARY:📅 Week 12 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 3h 35m\n• Vert: 925m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (50m)\n• Sat: Long Run (1h 10m)\n\n👇 PLAN:\nhttp s://trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training -plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-17-W13-overview@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260817 SUMMARY:📅 Week 13 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 4h 30m\n• Vert: 1175m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 10m)\n• Sat: Long Run (1h 25m)\n\n👇 PLAN:\n https://trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/trai ning-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-24-W14-overview@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260824 SUMMARY:📅 Week 14 Overview · Taper DESCRIPTION:TOTALS:\n• Time: 3h 10m\n• Vert: 800m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (55m)\n• Sat: Long Run (50m)\n\n👇 PLAN:\nhttps:/ /trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-pl an TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-31-W15-overview@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260831 SUMMARY:📅 Week 15 Overview · Taper DESCRIPTION:TOTALS:\n• Time: 2h 20m\n• Vert: 550m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (35m)\n• Sat: Long Run (40m)\n\n👇 PLAN:\nhttps:/ /trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-pl an TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-09-07-W16-overview@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260907 SUMMARY:📅 Week 16 Overview · Taper DESCRIPTION:TOTALS:\n• Time: 1h 40m\n• Vert: 225m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (35m)\n• Sat: Long Run (30m)\n\n👇 PLAN:\nhttps:/ /trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-pl an TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-05-25-1-Mon-rest@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260525 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-05-26-1-Tue-easy@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260526 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=jd-ultra-t rail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Great+Wall+by+UTMB&distan ce=NGW30&week=1&session=W1-Tue-easy&session_type=easy&tier=strong-finish&w orkout=W1-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5\nhttp s://trailsplits.com/tools/fuel-calculator?duration_min=35&distance_km=4\nh ttps://trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/train ing-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=1&session=W1-Tue-easy&session_type=eas y&tier=strong-finish&workout=W1-Tue-easy&duration=35&target_dist=4.0&min_d ist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-05-26-1-Tue-strength@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260526 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: 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/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Tra il+Great+Wall+by+UTMB&distance=NGW30&week=1&session=W1-Tue-strength-hill-s prints&session_type=strength-hill-sprints&tier=strong-finish&workout=W1-Tu e-strength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0& min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://t railsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/ races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=1&session=W1-Tue-strength-hill-sprints &session_type=strength-hill-sprints&tier=strong-finish&workout=W1-Tue-stre ngth-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_di st=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-05-27-1-Wed-hills@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260527 SUMMARY:🟠 Medium Long Run + Hills · 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 250m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=jd-ultra-trail-great-wall-by-utmb&ra ce_name=JD+Ultra-Trail+Great+Wall+by+UTMB&distance=NGW30&week=1&session=W1 -Wed-hills&session_type=hills&tier=strong-finish&workout=W1-Wed-hills&dura tion=50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist=7&target _vert=275&min_vert=225&max_vert=325\nhttps://trailsplits.com/tools/fuel-ca lculator?duration_min=50&distance_km=5.5&vert_m=250\nhttps://trailsplits.c om/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=1&session=W1-Wed-hills&session_type=hi lls&tier=strong-finish&workout=W1-Wed-hills&duration=50&hill_preference=hi lly&target_dist=5.5&min_dist=4&max_dist=7&target_vert=275&min_vert=225&max _vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-05-28-1-Thu-cross-train@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260528 SUMMARY:🧘 Cross-train (optional) DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplits.com/ races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-05-29-1-Fri-easy@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260529 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Great+Wall +by+UTMB&distance=NGW30&week=1&session=W1-Fri-easy&session_type=easy&tier= strong-finish&workout=W1-Fri-easy&duration=30&target_dist=3.5&min_dist=3&m ax_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&d istance_km=3.5\nhttps://trailsplits.com/races/jd-ultra-trail-great-wall-by -utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=1&session=W1-Fri-easy&session_type=eas y&tier=strong-finish&workout=W1-Fri-easy&duration=30&target_dist=3.5&min_d ist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-05-29-1-Fri-strength@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260529 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/jd-ultra-trail-gr eat-wall-by-utmb-ngw30/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-05-30-1-Sat-long@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260530 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 200m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Grea t+Wall+by+UTMB&distance=NGW30&week=1&session=W1-Sat-long&session_type=long &tier=strong-finish&workout=W1-Sat-long&duration=60&target_dist=7.0&min_di st=6&max_dist=8&target_vert=200&min_vert=150&max_vert=250\nhttps://trailsp lits.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m=200\nh ttps://trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/train ing-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=1&session=W1-Sat-long&session_type=lon g&tier=strong-finish&workout=W1-Sat-long&duration=60&target_dist=7.0&min_d ist=6&max_dist=8&target_vert=200&min_vert=150&max_vert=250 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-05-31-1-Sun-recovery@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260531 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 150m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+ Ultra-Trail+Great+Wall+by+UTMB&distance=NGW30&week=1&session=W1-Sun-recove ry&session_type=recovery&tier=strong-finish&workout=W1-Sun-recovery&durati on=30&target_dist=3.0&min_dist=2&max_dist=4&target_vert=150&min_vert=125&m ax_vert=175\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30 &distance_km=3&vert_m=150\nhttps://trailsplits.com/races/jd-ultra-trail-gr eat-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=1&session=W1-Sun-recovery&session_type =recovery&tier=strong-finish&workout=W1-Sun-recovery&duration=30&target_di st=3.0&min_dist=2&max_dist=4&target_vert=150&min_vert=125&max_vert=175 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-01-2-Mon-rest@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260601 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-02-2-Tue-easy@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260602 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=jd-ultra-t rail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Great+Wall+by+UTMB&distan ce=NGW30&week=2&session=W2-Tue-easy&session_type=easy&tier=strong-finish&w orkout=W2-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5\nhttp s://trailsplits.com/tools/fuel-calculator?duration_min=35&distance_km=4\nh ttps://trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/train ing-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=2&session=W2-Tue-easy&session_type=eas y&tier=strong-finish&workout=W2-Tue-easy&duration=35&target_dist=4.0&min_d ist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-02-2-Tue-strength@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260602 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: 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/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Tra il+Great+Wall+by+UTMB&distance=NGW30&week=2&session=W2-Tue-strength-hill-s prints&session_type=strength-hill-sprints&tier=strong-finish&workout=W2-Tu e-strength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0& min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://t railsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/ races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=2&session=W2-Tue-strength-hill-sprints &session_type=strength-hill-sprints&tier=strong-finish&workout=W2-Tue-stre ngth-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_di st=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-03-2-Wed-hills@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260603 SUMMARY:🟠 Medium Long Run + Hills · 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 275m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=jd-ultra-trail-great-wall-by-utmb&ra ce_name=JD+Ultra-Trail+Great+Wall+by+UTMB&distance=NGW30&week=2&session=W2 -Wed-hills&session_type=hills&tier=strong-finish&workout=W2-Wed-hills&dura tion=50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist=7&target _vert=275&min_vert=225&max_vert=325\nhttps://trailsplits.com/tools/fuel-ca lculator?duration_min=50&distance_km=5.5&vert_m=275\nhttps://trailsplits.c om/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=2&session=W2-Wed-hills&session_type=hi lls&tier=strong-finish&workout=W2-Wed-hills&duration=50&hill_preference=hi lly&target_dist=5.5&min_dist=4&max_dist=7&target_vert=275&min_vert=225&max _vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-04-2-Thu-cross-train@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260604 SUMMARY:🧘 Cross-train (optional) DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplits.com/ races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-05-2-Fri-easy@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260605 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Great+Wall +by+UTMB&distance=NGW30&week=2&session=W2-Fri-easy&session_type=easy&tier= strong-finish&workout=W2-Fri-easy&duration=30&target_dist=3.5&min_dist=3&m ax_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&d istance_km=3.5\nhttps://trailsplits.com/races/jd-ultra-trail-great-wall-by -utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=2&session=W2-Fri-easy&session_type=eas y&tier=strong-finish&workout=W2-Fri-easy&duration=30&target_dist=3.5&min_d ist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-05-2-Fri-strength@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260605 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/jd-ultra-trail-gr eat-wall-by-utmb-ngw30/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-06-2-Sat-long@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260606 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 200m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Grea t+Wall+by+UTMB&distance=NGW30&week=2&session=W2-Sat-long&session_type=long &tier=strong-finish&workout=W2-Sat-long&duration=60&target_dist=7.0&min_di st=6&max_dist=8&target_vert=200&min_vert=150&max_vert=250\nhttps://trailsp lits.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m=200\nh ttps://trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/train ing-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=2&session=W2-Sat-long&session_type=lon g&tier=strong-finish&workout=W2-Sat-long&duration=60&target_dist=7.0&min_d ist=6&max_dist=8&target_vert=200&min_vert=150&max_vert=250 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-07-2-Sun-recovery@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260607 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 175m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+ Ultra-Trail+Great+Wall+by+UTMB&distance=NGW30&week=2&session=W2-Sun-recove ry&session_type=recovery&tier=strong-finish&workout=W2-Sun-recovery&durati on=30&target_dist=3.0&min_dist=2&max_dist=4&target_vert=175&min_vert=125&m ax_vert=225\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30 &distance_km=3&vert_m=175\nhttps://trailsplits.com/races/jd-ultra-trail-gr eat-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=2&session=W2-Sun-recovery&session_type =recovery&tier=strong-finish&workout=W2-Sun-recovery&duration=30&target_di st=3.0&min_dist=2&max_dist=4&target_vert=175&min_vert=125&max_vert=225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-08-3-Mon-rest@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260608 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-09-3-Tue-easy@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260609 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=jd-ultra-t rail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Great+Wall+by+UTMB&distan ce=NGW30&week=3&session=W3-Tue-easy&session_type=easy&tier=strong-finish&w orkout=W3-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5\nhttp s://trailsplits.com/tools/fuel-calculator?duration_min=35&distance_km=4\nh ttps://trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/train ing-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=3&session=W3-Tue-easy&session_type=eas y&tier=strong-finish&workout=W3-Tue-easy&duration=35&target_dist=4.0&min_d ist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-09-3-Tue-strength@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260609 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: 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/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Tra il+Great+Wall+by+UTMB&distance=NGW30&week=3&session=W3-Tue-strength-hill-s prints&session_type=strength-hill-sprints&tier=strong-finish&workout=W3-Tu e-strength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0& min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://t railsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/ races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=3&session=W3-Tue-strength-hill-sprints &session_type=strength-hill-sprints&tier=strong-finish&workout=W3-Tue-stre ngth-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_di st=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-10-3-Wed-hills@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260610 SUMMARY:🟠 Medium Long Run + Hills · 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 275m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=jd-ultra-trail-great-wall-by-utmb&ra ce_name=JD+Ultra-Trail+Great+Wall+by+UTMB&distance=NGW30&week=3&session=W3 -Wed-hills&session_type=hills&tier=strong-finish&workout=W3-Wed-hills&dura tion=50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist=7&target _vert=275&min_vert=225&max_vert=325\nhttps://trailsplits.com/tools/fuel-ca lculator?duration_min=50&distance_km=5.5&vert_m=275\nhttps://trailsplits.c om/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=3&session=W3-Wed-hills&session_type=hi lls&tier=strong-finish&workout=W3-Wed-hills&duration=50&hill_preference=hi lly&target_dist=5.5&min_dist=4&max_dist=7&target_vert=275&min_vert=225&max _vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-11-3-Thu-cross-train@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260611 SUMMARY:🧘 Cross-train (optional) DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplits.com/ races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-12-3-Fri-easy@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260612 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Great+Wall +by+UTMB&distance=NGW30&week=3&session=W3-Fri-easy&session_type=easy&tier= strong-finish&workout=W3-Fri-easy&duration=30&target_dist=3.5&min_dist=3&m ax_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&d istance_km=3.5\nhttps://trailsplits.com/races/jd-ultra-trail-great-wall-by -utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=3&session=W3-Fri-easy&session_type=eas y&tier=strong-finish&workout=W3-Fri-easy&duration=30&target_dist=3.5&min_d ist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-12-3-Fri-strength@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260612 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/jd-ultra-trail-gr eat-wall-by-utmb-ngw30/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-13-3-Sat-long@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260613 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 225m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Grea t+Wall+by+UTMB&distance=NGW30&week=3&session=W3-Sat-long&session_type=long &tier=strong-finish&workout=W3-Sat-long&duration=60&target_dist=7.0&min_di st=6&max_dist=8&target_vert=225&min_vert=175&max_vert=275\nhttps://trailsp lits.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m=225\nh ttps://trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/train ing-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=3&session=W3-Sat-long&session_type=lon g&tier=strong-finish&workout=W3-Sat-long&duration=60&target_dist=7.0&min_d ist=6&max_dist=8&target_vert=225&min_vert=175&max_vert=275 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-14-3-Sun-recovery@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260614 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 200m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+ Ultra-Trail+Great+Wall+by+UTMB&distance=NGW30&week=3&session=W3-Sun-recove ry&session_type=recovery&tier=strong-finish&workout=W3-Sun-recovery&durati on=30&target_dist=3.0&min_dist=2&max_dist=4&target_vert=200&min_vert=150&m ax_vert=250\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30 &distance_km=3&vert_m=200\nhttps://trailsplits.com/races/jd-ultra-trail-gr eat-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=3&session=W3-Sun-recovery&session_type =recovery&tier=strong-finish&workout=W3-Sun-recovery&duration=30&target_di st=3.0&min_dist=2&max_dist=4&target_vert=200&min_vert=150&max_vert=250 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-15-4-Mon-rest@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260615 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-16-4-Tue-easy@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260616 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=jd-ultra-t rail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Great+Wall+by+UTMB&distan ce=NGW30&week=4&session=W4-Tue-easy&session_type=easy&tier=strong-finish&w orkout=W4-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5\nhttp s://trailsplits.com/tools/fuel-calculator?duration_min=35&distance_km=4\nh ttps://trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/train ing-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=4&session=W4-Tue-easy&session_type=eas y&tier=strong-finish&workout=W4-Tue-easy&duration=35&target_dist=4.0&min_d ist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-16-4-Tue-strength@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260616 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: 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/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Tra il+Great+Wall+by+UTMB&distance=NGW30&week=4&session=W4-Tue-strength-hill-s prints&session_type=strength-hill-sprints&tier=strong-finish&workout=W4-Tu e-strength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0& min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://t railsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/ races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=4&session=W4-Tue-strength-hill-sprints &session_type=strength-hill-sprints&tier=strong-finish&workout=W4-Tue-stre ngth-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_di st=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-17-4-Wed-hills@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260617 SUMMARY:🟠 Medium Long Run + Hills · 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 250m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=jd-ultra-trail-great-wall-by-utmb&ra ce_name=JD+Ultra-Trail+Great+Wall+by+UTMB&distance=NGW30&week=4&session=W4 -Wed-hills&session_type=hills&tier=strong-finish&workout=W4-Wed-hills&dura tion=50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist=7&target _vert=275&min_vert=225&max_vert=325\nhttps://trailsplits.com/tools/fuel-ca lculator?duration_min=50&distance_km=5.5&vert_m=250\nhttps://trailsplits.c om/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=4&session=W4-Wed-hills&session_type=hi lls&tier=strong-finish&workout=W4-Wed-hills&duration=50&hill_preference=hi lly&target_dist=5.5&min_dist=4&max_dist=7&target_vert=275&min_vert=225&max _vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-18-4-Thu-rest@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260618 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-19-4-Fri-easy@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260619 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Great+Wall +by+UTMB&distance=NGW30&week=4&session=W4-Fri-easy&session_type=easy&tier= strong-finish&workout=W4-Fri-easy&duration=30&target_dist=3.5&min_dist=3&m ax_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&d istance_km=3.5\nhttps://trailsplits.com/races/jd-ultra-trail-great-wall-by -utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=4&session=W4-Fri-easy&session_type=eas y&tier=strong-finish&workout=W4-Fri-easy&duration=30&target_dist=3.5&min_d ist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-19-4-Fri-strength@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260619 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/jd-ultra-trail-gr eat-wall-by-utmb-ngw30/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-20-4-Sat-long@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260620 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 200m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Grea t+Wall+by+UTMB&distance=NGW30&week=4&session=W4-Sat-long&session_type=long &tier=strong-finish&workout=W4-Sat-long&duration=60&target_dist=7.0&min_di st=6&max_dist=8&target_vert=200&min_vert=150&max_vert=250\nhttps://trailsp lits.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m=200\nh ttps://trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/train ing-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=4&session=W4-Sat-long&session_type=lon g&tier=strong-finish&workout=W4-Sat-long&duration=60&target_dist=7.0&min_d ist=6&max_dist=8&target_vert=200&min_vert=150&max_vert=250 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-21-4-Sun-recovery@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260621 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 150m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+ Ultra-Trail+Great+Wall+by+UTMB&distance=NGW30&week=4&session=W4-Sun-recove ry&session_type=recovery&tier=strong-finish&workout=W4-Sun-recovery&durati on=30&target_dist=3.0&min_dist=2&max_dist=4&target_vert=150&min_vert=125&m ax_vert=175\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30 &distance_km=3&vert_m=150\nhttps://trailsplits.com/races/jd-ultra-trail-gr eat-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=4&session=W4-Sun-recovery&session_type =recovery&tier=strong-finish&workout=W4-Sun-recovery&duration=30&target_di st=3.0&min_dist=2&max_dist=4&target_vert=150&min_vert=125&max_vert=175 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-22-5-Mon-rest@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260622 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-23-5-Tue-easy@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260623 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=jd-ultra-t rail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Great+Wall+by+UTMB&distan ce=NGW30&week=5&session=W5-Tue-easy&session_type=easy&tier=strong-finish&w orkout=W5-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5\nhttp s://trailsplits.com/tools/fuel-calculator?duration_min=35&distance_km=4\nh ttps://trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/train ing-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=5&session=W5-Tue-easy&session_type=eas y&tier=strong-finish&workout=W5-Tue-easy&duration=35&target_dist=4.0&min_d ist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-23-5-Tue-strength@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260623 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: 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/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Tra il+Great+Wall+by+UTMB&distance=NGW30&week=5&session=W5-Tue-strength-hill-s prints&session_type=strength-hill-sprints&tier=strong-finish&workout=W5-Tu e-strength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0& min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://t railsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/ races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=5&session=W5-Tue-strength-hill-sprints &session_type=strength-hill-sprints&tier=strong-finish&workout=W5-Tue-stre ngth-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_di st=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-24-5-Wed-hills@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260624 SUMMARY:🟠 Medium Long Run + Hills · 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 325m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=jd-ultra-trail-great-wall-by-utmb&ra ce_name=JD+Ultra-Trail+Great+Wall+by+UTMB&distance=NGW30&week=5&session=W5 -Wed-hills&session_type=hills&tier=strong-finish&workout=W5-Wed-hills&dura tion=50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist=7&target _vert=325&min_vert=275&max_vert=375\nhttps://trailsplits.com/tools/fuel-ca lculator?duration_min=50&distance_km=5.5&vert_m=325\nhttps://trailsplits.c om/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=5&session=W5-Wed-hills&session_type=hi lls&tier=strong-finish&workout=W5-Wed-hills&duration=50&hill_preference=hi lly&target_dist=5.5&min_dist=4&max_dist=7&target_vert=325&min_vert=275&max _vert=375 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-25-5-Thu-cross-train@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260625 SUMMARY:🧘 Cross-train (optional) DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplits.com/ races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-26-5-Fri-easy@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260626 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Great+Wall +by+UTMB&distance=NGW30&week=5&session=W5-Fri-easy&session_type=easy&tier= strong-finish&workout=W5-Fri-easy&duration=30&target_dist=3.5&min_dist=3&m ax_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&d istance_km=3.5\nhttps://trailsplits.com/races/jd-ultra-trail-great-wall-by -utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=5&session=W5-Fri-easy&session_type=eas y&tier=strong-finish&workout=W5-Fri-easy&duration=30&target_dist=3.5&min_d ist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-26-5-Fri-strength@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260626 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/jd-ultra-trail-gr eat-wall-by-utmb-ngw30/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-27-5-Sat-long@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260627 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 250m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Grea t+Wall+by+UTMB&distance=NGW30&week=5&session=W5-Sat-long&session_type=long &tier=strong-finish&workout=W5-Sat-long&duration=60&target_dist=7.0&min_di st=6&max_dist=8&target_vert=250&min_vert=200&max_vert=300\nhttps://trailsp lits.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m=250\nh ttps://trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/train ing-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=5&session=W5-Sat-long&session_type=lon g&tier=strong-finish&workout=W5-Sat-long&duration=60&target_dist=7.0&min_d ist=6&max_dist=8&target_vert=250&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-28-5-Sun-recovery@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260628 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 225m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+ Ultra-Trail+Great+Wall+by+UTMB&distance=NGW30&week=5&session=W5-Sun-recove ry&session_type=recovery&tier=strong-finish&workout=W5-Sun-recovery&durati on=30&target_dist=3.0&min_dist=2&max_dist=4&target_vert=225&min_vert=175&m ax_vert=275\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30 &distance_km=3&vert_m=225\nhttps://trailsplits.com/races/jd-ultra-trail-gr eat-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=5&session=W5-Sun-recovery&session_type =recovery&tier=strong-finish&workout=W5-Sun-recovery&duration=30&target_di st=3.0&min_dist=2&max_dist=4&target_vert=225&min_vert=175&max_vert=275 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-29-6-Mon-rest@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260629 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-30-6-Tue-easy@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260630 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=jd-ultra-t rail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Great+Wall+by+UTMB&distan ce=NGW30&week=6&session=W6-Tue-easy&session_type=easy&tier=strong-finish&w orkout=W6-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5\nhttp s://trailsplits.com/tools/fuel-calculator?duration_min=35&distance_km=4\nh ttps://trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/train ing-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=6&session=W6-Tue-easy&session_type=eas y&tier=strong-finish&workout=W6-Tue-easy&duration=35&target_dist=4.0&min_d ist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-06-30-6-Tue-strength@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260630 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: 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/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Tra il+Great+Wall+by+UTMB&distance=NGW30&week=6&session=W6-Tue-strength-hill-s prints&session_type=strength-hill-sprints&tier=strong-finish&workout=W6-Tu e-strength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0& min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://t railsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/ races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=6&session=W6-Tue-strength-hill-sprints &session_type=strength-hill-sprints&tier=strong-finish&workout=W6-Tue-stre ngth-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_di st=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-01-6-Wed-hills@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260701 SUMMARY:🟠 Medium Long Run + Hills · 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 325m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=jd-ultra-trail-great-wall-by-utmb&ra ce_name=JD+Ultra-Trail+Great+Wall+by+UTMB&distance=NGW30&week=6&session=W6 -Wed-hills&session_type=hills&tier=strong-finish&workout=W6-Wed-hills&dura tion=50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist=7&target _vert=325&min_vert=275&max_vert=375\nhttps://trailsplits.com/tools/fuel-ca lculator?duration_min=50&distance_km=5.5&vert_m=325\nhttps://trailsplits.c om/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=6&session=W6-Wed-hills&session_type=hi lls&tier=strong-finish&workout=W6-Wed-hills&duration=50&hill_preference=hi lly&target_dist=5.5&min_dist=4&max_dist=7&target_vert=325&min_vert=275&max _vert=375 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-02-6-Thu-cross-train@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260702 SUMMARY:🧘 Cross-train (optional) DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplits.com/ races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-03-6-Fri-easy@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260703 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Great+Wall +by+UTMB&distance=NGW30&week=6&session=W6-Fri-easy&session_type=easy&tier= strong-finish&workout=W6-Fri-easy&duration=30&target_dist=3.5&min_dist=3&m ax_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&d istance_km=3.5\nhttps://trailsplits.com/races/jd-ultra-trail-great-wall-by -utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=6&session=W6-Fri-easy&session_type=eas y&tier=strong-finish&workout=W6-Fri-easy&duration=30&target_dist=3.5&min_d ist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-03-6-Fri-strength@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260703 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/jd-ultra-trail-gr eat-wall-by-utmb-ngw30/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-04-6-Sat-long@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260704 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 275m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Grea t+Wall+by+UTMB&distance=NGW30&week=6&session=W6-Sat-long&session_type=long &tier=strong-finish&workout=W6-Sat-long&duration=60&target_dist=7.0&min_di st=6&max_dist=8&target_vert=275&min_vert=225&max_vert=325\nhttps://trailsp lits.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m=275\nh ttps://trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/train ing-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=6&session=W6-Sat-long&session_type=lon g&tier=strong-finish&workout=W6-Sat-long&duration=60&target_dist=7.0&min_d ist=6&max_dist=8&target_vert=275&min_vert=225&max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-05-6-Sun-recovery@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260705 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 225m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+ Ultra-Trail+Great+Wall+by+UTMB&distance=NGW30&week=6&session=W6-Sun-recove ry&session_type=recovery&tier=strong-finish&workout=W6-Sun-recovery&durati on=30&target_dist=3.0&min_dist=2&max_dist=4&target_vert=225&min_vert=175&m ax_vert=275\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30 &distance_km=3&vert_m=225\nhttps://trailsplits.com/races/jd-ultra-trail-gr eat-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=6&session=W6-Sun-recovery&session_type =recovery&tier=strong-finish&workout=W6-Sun-recovery&duration=30&target_di st=3.0&min_dist=2&max_dist=4&target_vert=225&min_vert=175&max_vert=275 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-06-7-Mon-rest@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260706 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-07-7-Tue-easy@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260707 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=jd-ultra-t rail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Great+Wall+by+UTMB&distan ce=NGW30&week=7&session=W7-Tue-easy&session_type=easy&tier=strong-finish&w orkout=W7-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5\nhttp s://trailsplits.com/tools/fuel-calculator?duration_min=35&distance_km=4\nh ttps://trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/train ing-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=7&session=W7-Tue-easy&session_type=eas y&tier=strong-finish&workout=W7-Tue-easy&duration=35&target_dist=4.0&min_d ist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-07-7-Tue-strength@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260707 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: 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/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Tra il+Great+Wall+by+UTMB&distance=NGW30&week=7&session=W7-Tue-strength-hill-s prints&session_type=strength-hill-sprints&tier=strong-finish&workout=W7-Tu e-strength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0& min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://t railsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/ races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=7&session=W7-Tue-strength-hill-sprints &session_type=strength-hill-sprints&tier=strong-finish&workout=W7-Tue-stre ngth-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_di st=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-08-7-Wed-hills@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260708 SUMMARY:🟠 Medium Long Run + Hills · 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 350m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=jd-ultra-trail-great-wall-by-utmb&ra ce_name=JD+Ultra-Trail+Great+Wall+by+UTMB&distance=NGW30&week=7&session=W7 -Wed-hills&session_type=hills&tier=strong-finish&workout=W7-Wed-hills&dura tion=50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist=7&target _vert=350&min_vert=275&max_vert=425\nhttps://trailsplits.com/tools/fuel-ca lculator?duration_min=50&distance_km=5.5&vert_m=350\nhttps://trailsplits.c om/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=7&session=W7-Wed-hills&session_type=hi lls&tier=strong-finish&workout=W7-Wed-hills&duration=50&hill_preference=hi lly&target_dist=5.5&min_dist=4&max_dist=7&target_vert=350&min_vert=275&max _vert=425 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-09-7-Thu-cross-train@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260709 SUMMARY:🧘 Cross-train (optional) DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplits.com/ races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-10-7-Fri-easy@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260710 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Great+Wall +by+UTMB&distance=NGW30&week=7&session=W7-Fri-easy&session_type=easy&tier= strong-finish&workout=W7-Fri-easy&duration=30&target_dist=3.5&min_dist=3&m ax_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&d istance_km=3.5\nhttps://trailsplits.com/races/jd-ultra-trail-great-wall-by -utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=7&session=W7-Fri-easy&session_type=eas y&tier=strong-finish&workout=W7-Fri-easy&duration=30&target_dist=3.5&min_d ist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-10-7-Fri-strength@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260710 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/jd-ultra-trail-gr eat-wall-by-utmb-ngw30/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-11-7-Sat-long@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260711 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 275m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Grea t+Wall+by+UTMB&distance=NGW30&week=7&session=W7-Sat-long&session_type=long &tier=strong-finish&workout=W7-Sat-long&duration=60&target_dist=7.0&min_di st=6&max_dist=8&target_vert=275&min_vert=225&max_vert=325\nhttps://trailsp lits.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m=275\nh ttps://trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/train ing-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=7&session=W7-Sat-long&session_type=lon g&tier=strong-finish&workout=W7-Sat-long&duration=60&target_dist=7.0&min_d ist=6&max_dist=8&target_vert=275&min_vert=225&max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-12-7-Sun-recovery@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260712 SUMMARY:🟢 Recovery Run or Hike · 35m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 35m\n• Vert: 250m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+ Ultra-Trail+Great+Wall+by+UTMB&distance=NGW30&week=7&session=W7-Sun-recove ry&session_type=recovery&tier=strong-finish&workout=W7-Sun-recovery&durati on=35&target_dist=3.5&min_dist=3&max_dist=4&target_vert=250&min_vert=200&m ax_vert=300\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=35 &distance_km=3.5&vert_m=250\nhttps://trailsplits.com/races/jd-ultra-trail- great-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=7&session=W7-Sun-recovery&session_type =recovery&tier=strong-finish&workout=W7-Sun-recovery&duration=35&target_di st=3.5&min_dist=3&max_dist=4&target_vert=250&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-13-8-Mon-rest@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260713 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-14-8-Tue-easy@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260714 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=jd-ultra-t rail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Great+Wall+by+UTMB&distan ce=NGW30&week=8&session=W8-Tue-easy&session_type=easy&tier=strong-finish&w orkout=W8-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5\nhttp s://trailsplits.com/tools/fuel-calculator?duration_min=35&distance_km=4\nh ttps://trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/train ing-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=8&session=W8-Tue-easy&session_type=eas y&tier=strong-finish&workout=W8-Tue-easy&duration=35&target_dist=4.0&min_d ist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-14-8-Tue-strength@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260714 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: 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/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Tra il+Great+Wall+by+UTMB&distance=NGW30&week=8&session=W8-Tue-strength-hill-s prints&session_type=strength-hill-sprints&tier=strong-finish&workout=W8-Tu e-strength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0& min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://t railsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/ races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=8&session=W8-Tue-strength-hill-sprints &session_type=strength-hill-sprints&tier=strong-finish&workout=W8-Tue-stre ngth-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_di st=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-15-8-Wed-hills@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260715 SUMMARY:🟠 Medium Long Run + Hills · 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 300m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=jd-ultra-trail-great-wall-by-utmb&ra ce_name=JD+Ultra-Trail+Great+Wall+by+UTMB&distance=NGW30&week=8&session=W8 -Wed-hills&session_type=hills&tier=strong-finish&workout=W8-Wed-hills&dura tion=50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist=7&target _vert=300&min_vert=250&max_vert=350\nhttps://trailsplits.com/tools/fuel-ca lculator?duration_min=50&distance_km=5.5&vert_m=300\nhttps://trailsplits.c om/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=8&session=W8-Wed-hills&session_type=hi lls&tier=strong-finish&workout=W8-Wed-hills&duration=50&hill_preference=hi lly&target_dist=5.5&min_dist=4&max_dist=7&target_vert=300&min_vert=250&max _vert=350 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-16-8-Thu-rest@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260716 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-17-8-Fri-easy@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260717 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Great+Wall +by+UTMB&distance=NGW30&week=8&session=W8-Fri-easy&session_type=easy&tier= strong-finish&workout=W8-Fri-easy&duration=30&target_dist=3.5&min_dist=3&m ax_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&d istance_km=3.5\nhttps://trailsplits.com/races/jd-ultra-trail-great-wall-by -utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=8&session=W8-Fri-easy&session_type=eas y&tier=strong-finish&workout=W8-Fri-easy&duration=30&target_dist=3.5&min_d ist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-17-8-Fri-strength@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260717 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/jd-ultra-trail-gr eat-wall-by-utmb-ngw30/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-18-8-Sat-long@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260718 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 250m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Grea t+Wall+by+UTMB&distance=NGW30&week=8&session=W8-Sat-long&session_type=long &tier=strong-finish&workout=W8-Sat-long&duration=60&target_dist=7.0&min_di st=6&max_dist=8&target_vert=250&min_vert=200&max_vert=300\nhttps://trailsp lits.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m=250\nh ttps://trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/train ing-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=8&session=W8-Sat-long&session_type=lon g&tier=strong-finish&workout=W8-Sat-long&duration=60&target_dist=7.0&min_d ist=6&max_dist=8&target_vert=250&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-19-8-Sun-recovery@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260719 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 200m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+ Ultra-Trail+Great+Wall+by+UTMB&distance=NGW30&week=8&session=W8-Sun-recove ry&session_type=recovery&tier=strong-finish&workout=W8-Sun-recovery&durati on=30&target_dist=3.0&min_dist=2&max_dist=4&target_vert=200&min_vert=150&m ax_vert=250\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30 &distance_km=3&vert_m=200\nhttps://trailsplits.com/races/jd-ultra-trail-gr eat-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=8&session=W8-Sun-recovery&session_type =recovery&tier=strong-finish&workout=W8-Sun-recovery&duration=30&target_di st=3.0&min_dist=2&max_dist=4&target_vert=200&min_vert=150&max_vert=250 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-20-9-Mon-rest@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260720 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-21-9-Tue-easy@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260721 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=jd-ultra-t rail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Great+Wall+by+UTMB&distan ce=NGW30&week=9&session=W9-Tue-easy&session_type=easy&tier=strong-finish&w orkout=W9-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5\nhttp s://trailsplits.com/tools/fuel-calculator?duration_min=35&distance_km=4\nh ttps://trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/train ing-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=9&session=W9-Tue-easy&session_type=eas y&tier=strong-finish&workout=W9-Tue-easy&duration=35&target_dist=4.0&min_d ist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-21-9-Tue-strength@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260721 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: 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/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Tra il+Great+Wall+by+UTMB&distance=NGW30&week=9&session=W9-Tue-strength-hill-s prints&session_type=strength-hill-sprints&tier=strong-finish&workout=W9-Tu e-strength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0& min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://t railsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/ races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=9&session=W9-Tue-strength-hill-sprints &session_type=strength-hill-sprints&tier=strong-finish&workout=W9-Tue-stre ngth-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_di st=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-22-9-Wed-hills@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260722 SUMMARY:🟠 Medium Long Run + Hills · 1h DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h\n• Vert: 375m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sp ort=trail_run&ref=training_plan&race=jd-ultra-trail-great-wall-by-utmb&rac e_name=JD+Ultra-Trail+Great+Wall+by+UTMB&distance=NGW30&week=9&session=W9- Wed-hills&session_type=hills&tier=strong-finish&workout=W9-Wed-hills&durat ion=60&hill_preference=hilly&target_dist=6.5&min_dist=5&max_dist=8&target_ vert=375&min_vert=300&max_vert=450\nhttps://trailsplits.com/tools/fuel-cal culator?duration_min=60&distance_km=6.5&vert_m=375\nhttps://trailsplits.co m/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=9&session=W9-Wed-hills&session_type=hi lls&tier=strong-finish&workout=W9-Wed-hills&duration=60&hill_preference=hi lly&target_dist=6.5&min_dist=5&max_dist=8&target_vert=375&min_vert=300&max _vert=450 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-23-9-Thu-cross-train@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260723 SUMMARY:🧘 Cross-train (optional) · 10m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 10m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-pl an TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-24-9-Fri-easy@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260724 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Great+Wall +by+UTMB&distance=NGW30&week=9&session=W9-Fri-easy&session_type=easy&tier= strong-finish&workout=W9-Fri-easy&duration=30&target_dist=3.5&min_dist=3&m ax_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&d istance_km=3.5\nhttps://trailsplits.com/races/jd-ultra-trail-great-wall-by -utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=9&session=W9-Fri-easy&session_type=eas y&tier=strong-finish&workout=W9-Fri-easy&duration=30&target_dist=3.5&min_d ist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-24-9-Fri-strength@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260724 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/jd-ultra-trail-gr eat-wall-by-utmb-ngw30/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-25-9-Sat-long@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260725 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 300m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Grea t+Wall+by+UTMB&distance=NGW30&week=9&session=W9-Sat-long&session_type=long &tier=strong-finish&workout=W9-Sat-long&duration=60&target_dist=7.0&min_di st=6&max_dist=8&target_vert=300&min_vert=250&max_vert=350\nhttps://trailsp lits.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m=300\nh ttps://trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/train ing-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=9&session=W9-Sat-long&session_type=lon g&tier=strong-finish&workout=W9-Sat-long&duration=60&target_dist=7.0&min_d ist=6&max_dist=8&target_vert=300&min_vert=250&max_vert=350 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-26-9-Sun-recovery@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260726 SUMMARY:🟢 Recovery Run or Hike · 35m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 35m\n• Vert: 250m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+ Ultra-Trail+Great+Wall+by+UTMB&distance=NGW30&week=9&session=W9-Sun-recove ry&session_type=recovery&tier=strong-finish&workout=W9-Sun-recovery&durati on=35&target_dist=3.5&min_dist=3&max_dist=4&target_vert=250&min_vert=200&m ax_vert=300\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=35 &distance_km=3.5&vert_m=250\nhttps://trailsplits.com/races/jd-ultra-trail- great-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=9&session=W9-Sun-recovery&session_type =recovery&tier=strong-finish&workout=W9-Sun-recovery&duration=35&target_di st=3.5&min_dist=3&max_dist=4&target_vert=250&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-27-10-Mon-rest@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260727 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-28-10-Tue-easy@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260728 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=jd-ultra-t rail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Great+Wall+by+UTMB&distan ce=NGW30&week=10&session=W10-Tue-easy&session_type=easy&tier=strong-finish &workout=W10-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5\nh ttps://trailsplits.com/tools/fuel-calculator?duration_min=35&distance_km=4 \nhttps://trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/tr aining-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=10&session=W10-Tue-easy&session_type=e asy&tier=strong-finish&workout=W10-Tue-easy&duration=35&target_dist=4.0&mi n_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-28-10-Tue-strength@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260728 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: 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/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Tra il+Great+Wall+by+UTMB&distance=NGW30&week=10&session=W10-Tue-strength-hill -sprints&session_type=strength-hill-sprints&tier=strong-finish&workout=W10 -Tue-strength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2 .0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps: //trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.c om/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=10&session=W10-Tue-strength-hill-sprin ts&session_type=strength-hill-sprints&tier=strong-finish&workout=W10-Tue-s trength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min _dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-29-10-Wed-hills@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260729 SUMMARY:🟠 Medium Long Run + Hills · 1h DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h\n• Vert: 400m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sp ort=trail_run&ref=training_plan&race=jd-ultra-trail-great-wall-by-utmb&rac e_name=JD+Ultra-Trail+Great+Wall+by+UTMB&distance=NGW30&week=10&session=W1 0-Wed-hills&session_type=hills&tier=strong-finish&workout=W10-Wed-hills&du ration=60&hill_preference=hilly&target_dist=6.5&min_dist=5&max_dist=8&targ et_vert=400&min_vert=325&max_vert=475\nhttps://trailsplits.com/tools/fuel- calculator?duration_min=60&distance_km=6.5&vert_m=400\nhttps://trailsplits .com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=10&session=W10-Wed-hills&session_type= hills&tier=strong-finish&workout=W10-Wed-hills&duration=60&hill_preference =hilly&target_dist=6.5&min_dist=5&max_dist=8&target_vert=400&min_vert=325& max_vert=475 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-30-10-Thu-cross-train@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260730 SUMMARY:🧘 Cross-train (optional) · 15m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 15m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-pl an TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-31-10-Fri-easy@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260731 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Great+Wall +by+UTMB&distance=NGW30&week=10&session=W10-Fri-easy&session_type=easy&tie r=strong-finish&workout=W10-Fri-easy&duration=30&target_dist=3.5&min_dist= 3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=3 0&distance_km=3.5\nhttps://trailsplits.com/races/jd-ultra-trail-great-wall -by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=10&session=W10-Fri-easy&session_type=e asy&tier=strong-finish&workout=W10-Fri-easy&duration=30&target_dist=3.5&mi n_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-07-31-10-Fri-strength@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260731 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/jd-ultra-trail-gr eat-wall-by-utmb-ngw30/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-01-10-Sat-long@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260801 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 325m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Grea t+Wall+by+UTMB&distance=NGW30&week=10&session=W10-Sat-long&session_type=lo ng&tier=strong-finish&workout=W10-Sat-long&duration=60&target_dist=7.0&min _dist=6&max_dist=8&target_vert=325&min_vert=275&max_vert=375\nhttps://trai lsplits.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m=325 \nhttps://trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/tr aining-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=10&session=W10-Sat-long&session_type=l ong&tier=strong-finish&workout=W10-Sat-long&duration=60&target_dist=7.0&mi n_dist=6&max_dist=8&target_vert=325&min_vert=275&max_vert=375 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-02-10-Sun-recovery@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260802 SUMMARY:🟢 Recovery Run or Hike · 40m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 40m\n• Vert: 275m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+ Ultra-Trail+Great+Wall+by+UTMB&distance=NGW30&week=10&session=W10-Sun-reco very&session_type=recovery&tier=strong-finish&workout=W10-Sun-recovery&dur ation=40&target_dist=4.0&min_dist=3&max_dist=5&target_vert=275&min_vert=22 5&max_vert=325\nhttps://trailsplits.com/tools/fuel-calculator?duration_min =40&distance_km=4&vert_m=275\nhttps://trailsplits.com/races/jd-ultra-trail -great-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=10&session=W10-Sun-recovery&session_ty pe=recovery&tier=strong-finish&workout=W10-Sun-recovery&duration=40&target _dist=4.0&min_dist=3&max_dist=5&target_vert=275&min_vert=225&max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-03-11-Mon-rest@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260803 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-04-11-Tue-easy@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260804 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=jd-ultra-t rail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Great+Wall+by+UTMB&distan ce=NGW30&week=11&session=W11-Tue-easy&session_type=easy&tier=strong-finish &workout=W11-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5\nh ttps://trailsplits.com/tools/fuel-calculator?duration_min=35&distance_km=4 \nhttps://trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/tr aining-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=11&session=W11-Tue-easy&session_type=e asy&tier=strong-finish&workout=W11-Tue-easy&duration=35&target_dist=4.0&mi n_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-04-11-Tue-strength@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260804 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: 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/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Tra il+Great+Wall+by+UTMB&distance=NGW30&week=11&session=W11-Tue-strength-hill -sprints&session_type=strength-hill-sprints&tier=strong-finish&workout=W11 -Tue-strength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2 .0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps: //trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.c om/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=11&session=W11-Tue-strength-hill-sprin ts&session_type=strength-hill-sprints&tier=strong-finish&workout=W11-Tue-s trength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min _dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-05-11-Wed-hills@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260805 SUMMARY:🟠 Medium Long Run + Hills · 1h DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h\n• Vert: 400m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sp ort=trail_run&ref=training_plan&race=jd-ultra-trail-great-wall-by-utmb&rac e_name=JD+Ultra-Trail+Great+Wall+by+UTMB&distance=NGW30&week=11&session=W1 1-Wed-hills&session_type=hills&tier=strong-finish&workout=W11-Wed-hills&du ration=60&hill_preference=hilly&target_dist=6.5&min_dist=5&max_dist=8&targ et_vert=400&min_vert=325&max_vert=475\nhttps://trailsplits.com/tools/fuel- calculator?duration_min=60&distance_km=6.5&vert_m=400\nhttps://trailsplits .com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=11&session=W11-Wed-hills&session_type= hills&tier=strong-finish&workout=W11-Wed-hills&duration=60&hill_preference =hilly&target_dist=6.5&min_dist=5&max_dist=8&target_vert=400&min_vert=325& max_vert=475 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-06-11-Thu-rest@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260806 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-07-11-Fri-easy@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260807 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Great+Wall +by+UTMB&distance=NGW30&week=11&session=W11-Fri-easy&session_type=easy&tie r=strong-finish&workout=W11-Fri-easy&duration=30&target_dist=3.5&min_dist= 3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=3 0&distance_km=3.5\nhttps://trailsplits.com/races/jd-ultra-trail-great-wall -by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=11&session=W11-Fri-easy&session_type=e asy&tier=strong-finish&workout=W11-Fri-easy&duration=30&target_dist=3.5&mi n_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-07-11-Fri-strength@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260807 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/jd-ultra-trail-gr eat-wall-by-utmb-ngw30/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-08-11-Sat-long@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260808 SUMMARY:🔵 Long Run · 1h 20m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 20m\n• Vert: 350m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai ning_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+ Great+Wall+by+UTMB&distance=NGW30&week=11&session=W11-Sat-long&session_typ e=long&tier=strong-finish&workout=W11-Sat-long&duration=80&target_dist=9.5 &min_dist=8&max_dist=11&target_vert=350&min_vert=275&max_vert=425\nhttps:/ /trailsplits.com/tools/fuel-calculator?duration_min=80&distance_km=9.5&ver t_m=350\nhttps://trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-n gw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=11&session=W11-Sat-long&session_type=l ong&tier=strong-finish&workout=W11-Sat-long&duration=80&target_dist=9.5&mi n_dist=8&max_dist=11&target_vert=350&min_vert=275&max_vert=425 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-09-11-Sun-recovery@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260809 SUMMARY:🟢 Recovery Run or Hike · 45m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 45m\n• Vert: 325m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+ Ultra-Trail+Great+Wall+by+UTMB&distance=NGW30&week=11&session=W11-Sun-reco very&session_type=recovery&tier=strong-finish&workout=W11-Sun-recovery&dur ation=45&target_dist=4.5&min_dist=3&max_dist=6&target_vert=325&min_vert=27 5&max_vert=375\nhttps://trailsplits.com/tools/fuel-calculator?duration_min =45&distance_km=4.5&vert_m=325\nhttps://trailsplits.com/races/jd-ultra-tra il-great-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=11&session=W11-Sun-recovery&session_ty pe=recovery&tier=strong-finish&workout=W11-Sun-recovery&duration=45&target _dist=4.5&min_dist=3&max_dist=6&target_vert=325&min_vert=275&max_vert=375 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-10-12-Mon-rest@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260810 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-11-12-Tue-easy@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260811 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=jd-ultra-t rail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Great+Wall+by+UTMB&distan ce=NGW30&week=12&session=W12-Tue-easy&session_type=easy&tier=strong-finish &workout=W12-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5\nh ttps://trailsplits.com/tools/fuel-calculator?duration_min=35&distance_km=4 \nhttps://trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/tr aining-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=12&session=W12-Tue-easy&session_type=e asy&tier=strong-finish&workout=W12-Tue-easy&duration=35&target_dist=4.0&mi n_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-11-12-Tue-strength@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260811 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: 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/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Tra il+Great+Wall+by+UTMB&distance=NGW30&week=12&session=W12-Tue-strength-hill -sprints&session_type=strength-hill-sprints&tier=strong-finish&workout=W12 -Tue-strength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2 .0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps: //trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.c om/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=12&session=W12-Tue-strength-hill-sprin ts&session_type=strength-hill-sprints&tier=strong-finish&workout=W12-Tue-s trength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min _dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-12-12-Wed-hills@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260812 SUMMARY:🟠 Medium Long Run + Hills · 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 350m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=jd-ultra-trail-great-wall-by-utmb&ra ce_name=JD+Ultra-Trail+Great+Wall+by+UTMB&distance=NGW30&week=12&session=W 12-Wed-hills&session_type=hills&tier=strong-finish&workout=W12-Wed-hills&d uration=50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist=7&tar get_vert=350&min_vert=275&max_vert=425\nhttps://trailsplits.com/tools/fuel -calculator?duration_min=50&distance_km=5.5&vert_m=350\nhttps://trailsplit s.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=12&session=W12-Wed-hills&session_type= hills&tier=strong-finish&workout=W12-Wed-hills&duration=50&hill_preference =hilly&target_dist=5.5&min_dist=4&max_dist=7&target_vert=350&min_vert=275& max_vert=425 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-13-12-Thu-rest@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260813 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-14-12-Fri-easy@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260814 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Great+Wall +by+UTMB&distance=NGW30&week=12&session=W12-Fri-easy&session_type=easy&tie r=strong-finish&workout=W12-Fri-easy&duration=30&target_dist=3.5&min_dist= 3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=3 0&distance_km=3.5\nhttps://trailsplits.com/races/jd-ultra-trail-great-wall -by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=12&session=W12-Fri-easy&session_type=e asy&tier=strong-finish&workout=W12-Fri-easy&duration=30&target_dist=3.5&mi n_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-14-12-Fri-strength@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260814 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/jd-ultra-trail-gr eat-wall-by-utmb-ngw30/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-15-12-Sat-long@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260815 SUMMARY:🔵 Long Run · 1h 10m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 10m\n• Vert: 300m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai ning_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+ Great+Wall+by+UTMB&distance=NGW30&week=12&session=W12-Sat-long&session_typ e=long&tier=strong-finish&workout=W12-Sat-long&duration=70&target_dist=8.5 &min_dist=7&max_dist=10&target_vert=300&min_vert=250&max_vert=350\nhttps:/ /trailsplits.com/tools/fuel-calculator?duration_min=70&distance_km=8.5&ver t_m=300\nhttps://trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-n gw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=12&session=W12-Sat-long&session_type=l ong&tier=strong-finish&workout=W12-Sat-long&duration=70&target_dist=8.5&mi n_dist=7&max_dist=10&target_vert=300&min_vert=250&max_vert=350 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-16-12-Sun-recovery@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260816 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 275m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+ Ultra-Trail+Great+Wall+by+UTMB&distance=NGW30&week=12&session=W12-Sun-reco very&session_type=recovery&tier=strong-finish&workout=W12-Sun-recovery&dur ation=30&target_dist=3.0&min_dist=2&max_dist=4&target_vert=240&min_vert=20 0&max_vert=300\nhttps://trailsplits.com/tools/fuel-calculator?duration_min =30&distance_km=3&vert_m=275\nhttps://trailsplits.com/races/jd-ultra-trail -great-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=12&session=W12-Sun-recovery&session_ty pe=recovery&tier=strong-finish&workout=W12-Sun-recovery&duration=30&target _dist=3.0&min_dist=2&max_dist=4&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-17-13-Mon-rest@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260817 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-18-13-Tue-easy@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260818 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=jd-ultra-t rail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Great+Wall+by+UTMB&distan ce=NGW30&week=13&session=W13-Tue-easy&session_type=easy&tier=strong-finish &workout=W13-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5\nh ttps://trailsplits.com/tools/fuel-calculator?duration_min=35&distance_km=4 \nhttps://trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/tr aining-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=13&session=W13-Tue-easy&session_type=e asy&tier=strong-finish&workout=W13-Tue-easy&duration=35&target_dist=4.0&mi n_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-18-13-Tue-strength@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260818 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: 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/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Tra il+Great+Wall+by+UTMB&distance=NGW30&week=13&session=W13-Tue-strength-hill -sprints&session_type=strength-hill-sprints&tier=strong-finish&workout=W13 -Tue-strength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2 .0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps: //trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.c om/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=13&session=W13-Tue-strength-hill-sprin ts&session_type=strength-hill-sprints&tier=strong-finish&workout=W13-Tue-s trength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min _dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-19-13-Wed-hills@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260819 SUMMARY:🟠 Medium Long Run + Hills · 1h 10m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 10m\n• Vert: 450m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRu n&sport=trail_run&ref=training_plan&race=jd-ultra-trail-great-wall-by-utmb &race_name=JD+Ultra-Trail+Great+Wall+by+UTMB&distance=NGW30&week=13&sessio n=W13-Wed-hills&session_type=hills&tier=strong-finish&workout=W13-Wed-hill s&duration=70&hill_preference=hilly&target_dist=7.5&min_dist=6&max_dist=9& target_vert=450&min_vert=375&max_vert=525\nhttps://trailsplits.com/tools/f uel-calculator?duration_min=70&distance_km=7.5&vert_m=450\nhttps://trailsp lits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=13&session=W13-Wed-hills&session_type= hills&tier=strong-finish&workout=W13-Wed-hills&duration=70&hill_preference =hilly&target_dist=7.5&min_dist=6&max_dist=9&target_vert=450&min_vert=375& max_vert=525 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-20-13-Thu-rest@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260820 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-21-13-Fri-easy@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260821 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Great+Wall +by+UTMB&distance=NGW30&week=13&session=W13-Fri-easy&session_type=easy&tie r=strong-finish&workout=W13-Fri-easy&duration=30&target_dist=3.5&min_dist= 3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=3 0&distance_km=3.5\nhttps://trailsplits.com/races/jd-ultra-trail-great-wall -by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=13&session=W13-Fri-easy&session_type=e asy&tier=strong-finish&workout=W13-Fri-easy&duration=30&target_dist=3.5&mi n_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-21-13-Fri-strength@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260821 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/jd-ultra-trail-gr eat-wall-by-utmb-ngw30/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-22-13-Sat-long@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260822 SUMMARY:🔵 Long Run · 1h 25m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 25m\n• Vert: 375m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai ning_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+ Great+Wall+by+UTMB&distance=NGW30&week=13&session=W13-Sat-long&session_typ e=long&tier=strong-finish&workout=W13-Sat-long&duration=85&target_dist=10. 0&min_dist=9&max_dist=11&target_vert=375&min_vert=300&max_vert=450\nhttps: //trailsplits.com/tools/fuel-calculator?duration_min=85&distance_km=10&ver t_m=375\nhttps://trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-n gw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=13&session=W13-Sat-long&session_type=l ong&tier=strong-finish&workout=W13-Sat-long&duration=85&target_dist=10.0&m in_dist=9&max_dist=11&target_vert=375&min_vert=300&max_vert=450 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-23-13-Sun-recovery@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260823 SUMMARY:🟢 Recovery Run or Hike · 50m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 350m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+ Ultra-Trail+Great+Wall+by+UTMB&distance=NGW30&week=13&session=W13-Sun-reco very&session_type=recovery&tier=strong-finish&workout=W13-Sun-recovery&dur ation=50&target_dist=5.0&min_dist=4&max_dist=6&target_vert=350&min_vert=27 5&max_vert=425\nhttps://trailsplits.com/tools/fuel-calculator?duration_min =50&distance_km=5&vert_m=350\nhttps://trailsplits.com/races/jd-ultra-trail -great-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=13&session=W13-Sun-recovery&session_ty pe=recovery&tier=strong-finish&workout=W13-Sun-recovery&duration=50&target _dist=5.0&min_dist=4&max_dist=6&target_vert=350&min_vert=275&max_vert=425 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-24-14-Mon-rest@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260824 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-25-14-Tue-easy@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260825 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=jd-ultra-t rail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Great+Wall+by+UTMB&distan ce=NGW30&week=14&session=W14-Tue-easy&session_type=easy&tier=strong-finish &workout=W14-Tue-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4\nh ttps://trailsplits.com/tools/fuel-calculator?duration_min=30&distance_km=3 .5\nhttps://trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/ training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=14&session=W14-Tue-easy&session_type=e asy&tier=strong-finish&workout=W14-Tue-easy&duration=30&target_dist=3.5&mi n_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-25-14-Tue-strength@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260825 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: 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/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Tra il+Great+Wall+by+UTMB&distance=NGW30&week=14&session=W14-Tue-strength-hill -sprints&session_type=strength-hill-sprints&tier=strong-finish&workout=W14 -Tue-strength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2 .0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps: //trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.c om/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=14&session=W14-Tue-strength-hill-sprin ts&session_type=strength-hill-sprints&tier=strong-finish&workout=W14-Tue-s trength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min _dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-26-14-Wed-hills@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260826 SUMMARY:🟠 Medium Long Run + Hills · 55m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 55m\n• Vert: 325m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=jd-ultra-trail-great-wall-by-utmb&ra ce_name=JD+Ultra-Trail+Great+Wall+by+UTMB&distance=NGW30&week=14&session=W 14-Wed-hills&session_type=hills&tier=strong-finish&workout=W14-Wed-hills&d uration=55&hill_preference=hilly&target_dist=6.0&min_dist=5&max_dist=7&tar get_vert=325&min_vert=275&max_vert=375\nhttps://trailsplits.com/tools/fuel -calculator?duration_min=55&distance_km=6&vert_m=325\nhttps://trailsplits. com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=14&session=W14-Wed-hills&session_type= hills&tier=strong-finish&workout=W14-Wed-hills&duration=55&hill_preference =hilly&target_dist=6.0&min_dist=5&max_dist=7&target_vert=325&min_vert=275& max_vert=375 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-27-14-Thu-rest@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260827 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-28-14-Fri-easy@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260828 SUMMARY:🟢 Easy Run · 25m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Great+Wall +by+UTMB&distance=NGW30&week=14&session=W14-Fri-easy&session_type=easy&tie r=strong-finish&workout=W14-Fri-easy&duration=25&target_dist=3.0&min_dist= 2&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=2 5&distance_km=3\nhttps://trailsplits.com/races/jd-ultra-trail-great-wall-b y-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=14&session=W14-Fri-easy&session_type=e asy&tier=strong-finish&workout=W14-Fri-easy&duration=25&target_dist=3.0&mi n_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-28-14-Fri-strength@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260828 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/jd-ultra-trail-gr eat-wall-by-utmb-ngw30/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-29-14-Sat-long@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260829 SUMMARY:🔵 Long Run · 50m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 50m\n• Vert: 250m\n• Effort: Moderate (steady)\n\n👇 LINK S:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=14&session=W14-Sat-long&session_type=l ong&tier=strong-finish&workout=W14-Sat-long&duration=50&target_dist=6.0&mi n_dist=5&max_dist=7&target_vert=250&min_vert=200&max_vert=300\nhttps://tra ilsplits.com/tools/fuel-calculator?duration_min=50&distance_km=6&vert_m=25 0\nhttps://trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/t raining-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=14&session=W14-Sat-long&session_type=l ong&tier=strong-finish&workout=W14-Sat-long&duration=50&target_dist=6.0&mi n_dist=5&max_dist=7&target_vert=250&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-30-14-Sun-recovery@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260830 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 225m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+ Ultra-Trail+Great+Wall+by+UTMB&distance=NGW30&week=14&session=W14-Sun-reco very&session_type=recovery&tier=strong-finish&workout=W14-Sun-recovery&dur ation=30&target_dist=3.0&min_dist=2&max_dist=4&target_vert=225&min_vert=17 5&max_vert=275\nhttps://trailsplits.com/tools/fuel-calculator?duration_min =30&distance_km=3&vert_m=225\nhttps://trailsplits.com/races/jd-ultra-trail -great-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=14&session=W14-Sun-recovery&session_ty pe=recovery&tier=strong-finish&workout=W14-Sun-recovery&duration=30&target _dist=3.0&min_dist=2&max_dist=4&target_vert=225&min_vert=175&max_vert=275 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-08-31-15-Mon-rest@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260831 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-09-01-15-Tue-easy@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260901 SUMMARY:🟢 Easy Run · 25m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=jd-ultra-t rail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Great+Wall+by+UTMB&distan ce=NGW30&week=15&session=W15-Tue-easy&session_type=easy&tier=strong-finish &workout=W15-Tue-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4\nh ttps://trailsplits.com/tools/fuel-calculator?duration_min=25&distance_km=3 \nhttps://trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/tr aining-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=15&session=W15-Tue-easy&session_type=e asy&tier=strong-finish&workout=W15-Tue-easy&duration=25&target_dist=3.0&mi n_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-09-02-15-Wed-hills@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260902 SUMMARY:🟠 Medium Long Run + Hills · 35m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 35m\n• Vert: 225m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=jd-ultra-trail-great-wall-by-utmb&ra ce_name=JD+Ultra-Trail+Great+Wall+by+UTMB&distance=NGW30&week=15&session=W 15-Wed-hills&session_type=hills&tier=strong-finish&workout=W15-Wed-hills&d uration=35&hill_preference=hilly&target_dist=3.5&min_dist=2&max_dist=5&tar get_vert=225&min_vert=175&max_vert=275\nhttps://trailsplits.com/tools/fuel -calculator?duration_min=35&distance_km=3.5&vert_m=225\nhttps://trailsplit s.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=15&session=W15-Wed-hills&session_type= hills&tier=strong-finish&workout=W15-Wed-hills&duration=35&hill_preference =hilly&target_dist=3.5&min_dist=2&max_dist=5&target_vert=225&min_vert=175& max_vert=275 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-09-03-15-Thu-rest@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260903 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-09-04-15-Fri-easy@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260904 SUMMARY:🟢 Easy Run · 20m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 20m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Great+Wall +by+UTMB&distance=NGW30&week=15&session=W15-Fri-easy&session_type=easy&tie r=strong-finish&workout=W15-Fri-easy&duration=20&target_dist=2.5&min_dist= 2&max_dist=3\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=2 0&distance_km=2.5\nhttps://trailsplits.com/races/jd-ultra-trail-great-wall -by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=15&session=W15-Fri-easy&session_type=e asy&tier=strong-finish&workout=W15-Fri-easy&duration=20&target_dist=2.5&mi n_dist=2&max_dist=3 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-09-05-15-Sat-long@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260905 SUMMARY:🔵 Long Run · 40m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 40m\n• Vert: 175m\n• Effort: Moderate (steady)\n\n👇 LINK S:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=15&session=W15-Sat-long&session_type=l ong&tier=strong-finish&workout=W15-Sat-long&duration=40&target_dist=4.5&mi n_dist=4&max_dist=5&target_vert=175&min_vert=125&max_vert=225\nhttps://tra ilsplits.com/tools/fuel-calculator?duration_min=40&distance_km=4.5&vert_m= 175\nhttps://trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30 /training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=15&session=W15-Sat-long&session_type=l ong&tier=strong-finish&workout=W15-Sat-long&duration=40&target_dist=4.5&mi n_dist=4&max_dist=5&target_vert=175&min_vert=125&max_vert=225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-09-06-15-Sun-recovery@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260906 SUMMARY:🟢 Recovery Run or Hike · 20m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 150m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+ Ultra-Trail+Great+Wall+by+UTMB&distance=NGW30&week=15&session=W15-Sun-reco very&session_type=recovery&tier=strong-finish&workout=W15-Sun-recovery&dur ation=20&target_dist=2.0&min_dist=1&max_dist=3&target_vert=150&min_vert=12 5&max_vert=175\nhttps://trailsplits.com/tools/fuel-calculator?duration_min =20&distance_km=2&vert_m=150\nhttps://trailsplits.com/races/jd-ultra-trail -great-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=15&session=W15-Sun-recovery&session_ty pe=recovery&tier=strong-finish&workout=W15-Sun-recovery&duration=20&target _dist=2.0&min_dist=1&max_dist=3&target_vert=150&min_vert=125&max_vert=175 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-09-07-16-Mon-rest@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260907 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-09-08-16-Tue-easy@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260908 SUMMARY:🟢 Easy Run · 20m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 20m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=jd-ultra-t rail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Great+Wall+by+UTMB&distan ce=NGW30&week=16&session=W16-Tue-easy&session_type=easy&tier=strong-finish &workout=W16-Tue-easy&duration=20&target_dist=2.5&min_dist=2&max_dist=3\nh ttps://trailsplits.com/tools/fuel-calculator?duration_min=20&distance_km=2 .5\nhttps://trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/ training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=16&session=W16-Tue-easy&session_type=e asy&tier=strong-finish&workout=W16-Tue-easy&duration=20&target_dist=2.5&mi n_dist=2&max_dist=3 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-09-09-16-Wed-hills@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260909 SUMMARY:🟠 Medium Long Run + Hills · 35m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 35m\n• Vert: 125m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=jd-ultra-trail-great-wall-by-utmb&ra ce_name=JD+Ultra-Trail+Great+Wall+by+UTMB&distance=NGW30&week=16&session=W 16-Wed-hills&session_type=hills&tier=strong-finish&workout=W16-Wed-hills&d uration=35&hill_preference=hilly&target_dist=3.5&min_dist=2&max_dist=5&tar get_vert=175&min_vert=125&max_vert=225\nhttps://trailsplits.com/tools/fuel -calculator?duration_min=35&distance_km=3.5&vert_m=125\nhttps://trailsplit s.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=16&session=W16-Wed-hills&session_type= hills&tier=strong-finish&workout=W16-Wed-hills&duration=35&hill_preference =hilly&target_dist=3.5&min_dist=2&max_dist=5&target_vert=175&min_vert=125& max_vert=225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-09-10-16-Thu-rest@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260910 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/jd-ultra-trail-great-wall-by-utmb-ngw30/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-09-11-16-Fri-easy@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260911 SUMMARY:🟢 Easy Run · 15m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 15m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Great+Wall +by+UTMB&distance=NGW30&week=16&session=W16-Fri-easy&session_type=easy&tie r=strong-finish&workout=W16-Fri-easy&duration=15&target_dist=2.0&min_dist= 1&max_dist=3\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=1 5&distance_km=2\nhttps://trailsplits.com/races/jd-ultra-trail-great-wall-b y-utmb-ngw30/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=16&session=W16-Fri-easy&session_type=e asy&tier=strong-finish&workout=W16-Fri-easy&duration=15&target_dist=2.0&mi n_dist=1&max_dist=3 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-09-12-16-Sat-long@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260912 SUMMARY:🔵 Long Run · 30m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 30m\n• Vert: 100m\n• Effort: Moderate (steady)\n\n👇 LINK S:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=16&session=W16-Sat-long&session_type=l ong&tier=strong-finish&workout=W16-Sat-long&duration=30&target_dist=3.5&mi n_dist=3&max_dist=4&target_vert=100&min_vert=75&max_vert=125\nhttps://trai lsplits.com/tools/fuel-calculator?duration_min=30&distance_km=3.5&vert_m=1 00\nhttps://trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb-ngw30/ training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=jd-ultra-trail-great-wall-by-utmb&race_name=JD+Ultra-Trail+Gre at+Wall+by+UTMB&distance=NGW30&week=16&session=W16-Sat-long&session_type=l ong&tier=strong-finish&workout=W16-Sat-long&duration=30&target_dist=3.5&mi n_dist=3&max_dist=4&target_vert=100&min_vert=75&max_vert=125 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-jd-ultra-trail-great-wall-by-utmb-ngw30-2026-09-13-strong-finish- strength-no-gym-2026-09-13-16-Sun-race-day@trailsplits.com DTSTAMP:20260606T073606Z DTSTART;VALUE=DATE:20260913 SUMMARY:🏁 Race Day: JD Ultra-Trail Great Wall by UTMB NGW30 DESCRIPTION:🎯 FOCUS: Execute your pacing and fueling plan. Have fun.\n\n� � LINKS:\nhttps://trailsplits.com/races/jd-ultra-trail-great-wall-by-utmb- ngw30/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT END:VCALENDAR