Trail race training blueprint
Train for hot, humid Atlantic Forest climbs and long technical descents above coastal Paraty.
At 34 km with 1,150 m of climbing, this distance challenges both endurance and climbing ability without the time-management demands of a full ultra. At 34 m of vertical per kilometer, much of the course is runnable — the plan focuses on building your aerobic cruising speed while preparing you for the steeper sections. The official cutoff is 9 hours, so pace management starts from week one.
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Courses combine rainforest singletrack, steep mountain paths, colonial roads, and coastal approaches.
September is warm and humid on the Brazilian coast, with rain and slick trail conditions possible.
Swap concrete training days, or mark a day done/skipped without changing the race-specific template.
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Key sessions include route buttons that deep-link into the Planner with pre-filled distance + elevation filters.
The plan is scaled from the race profile, not a generic road-running template.
Training emphasis: aerobic cruising speed, cadence control, and late-race leg speed.
If your race has a time limit, this estimates the minimum average pace and whether your target finish time clears the cutoff.
Use the personal subscription URL for a live saved plan. The snapshot .ics is useful for a one-time calendar import or backup.
Disclaimer: this plan is general information, not medical advice. Adjust based on fatigue, experience, and injury history.
At 34 km with 1,150 m of climbing, this distance challenges both endurance and climbing ability without the time-management demands of a full ultra. At 34 m of vertical per kilometer, much of the course is runnable — the plan focuses on building your aerobic cruising speed while preparing you for the steeper sections. The official cutoff is 9 hours, so pace management starts from week one. This training plan adapts the 16-week structure specifically for 34 km with 1,150 m of elevation gain, scaling weekly volume and vert targets so your body is ready for race-day demands.
This distance sits at the boundary between endurance and speed — long enough to require serious aerobic preparation, but short enough that pace efficiency and descending technique make a real difference. The plan builds weekly volume progressively while including hill-specific sessions to sharpen climbing and descending rhythm.
The 16-week programme is divided into four phases designed around the specific demands of 34 km and 1,150 m of climbing:
At 34 m of vertical per kilometer, much of the Paraty Brazil by UTMB PTR 34 course is runnable. Training should emphasise aerobic cruising speed — tempo runs on rolling terrain, sustained effort on moderate climbs, and efficient flat-to-uphill transitions. The biggest risk on a runnable course is starting too fast; practice negative-split long runs to build discipline.