Free 16-Week Training Plan for Puglia by UTMB GRT 35K
Train for runnable Italian trail with ravine climbs, warm autumn exposure, and long steady sections.
At 35 km with 350 m of climbing, this distance challenges both endurance and climbing ability without the time-management demands of a full ultra. At 10 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 5 hours, so pace management starts from week one.
Race date: Sun, 25 October 2026Open entry35 km · 350 mStart: 09:45
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Continue Puglia by UTMB GRT 35K
Your race plan, next route workout, official GPX, fueling, cutoff, weather, and calendar link in one place.
I'm preparing for Puglia by UTMB GRT 35K. Here is the public training preview.
35 km · +350 m · 23 days to race day
Public preview only; my private routes and schedule changes are not included.
Plan: https://trailsplits.com/races/puglia-by-utmb-grt-35k/training-plan?tier=strong-finish&strength=1&strength_track=no-gym&engine=unified&days=3
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Terrain autopilot
Find a matching route near you
We'll look for a loop near you that matches your next run (2h 25m · ~24.6 km)
and rehearses the 10 m/km demand of GRT 35K.
Terrain intel
Expect gravel tracks, canyon paths, Mediterranean scrub, town connectors, and rolling climbs.
Weather & kit
October is usually milder than summer but can still be warm and exposed in southern Italy.
What this plan focuses on
Build runnable endurance.
Practice gravel and hardpack turnover.
Use short hill repeats for ravine climbs.
Prepare heat and hydration strategy.
Rehearse steady fueling on faster terrain.
Unified race plan · beta
Uses the same load, recovery and taper rules as race discovery, with course-specific climbing only because this course has verified elevation.
Use it for race-effort sessions and race day. Easy runs stay easy whatever the goal; the plan's efforts come from how you run now.
Your starting point
Not stated. The plan assumes a typical starting week for this race and opens at 3h 35m of running.
Fit the plan to your recent training
This schedule opens at 3h 35m of running in week one and peaks at 5h 15m in a week; the longest planned outing is 2h 25m. These are prescriptions, not proof of readiness.
Adjust this plan
Swap concrete training days, or mark a day done/skipped without changing the race-specific template.
Calendar subscriptions refresh on the calendar app's schedule. This calendar export uses the selected start date and includes weekly summaries and any pre-base sessions. Use Keep this plan above for a fixed copy of the displayed race schedule.
Route-aware workouts
Key sessions include route buttons that deep-link into the Planner with pre-filled distance
+ elevation filters.
Little downhill to prepare for; general strength still helps.
Peak week target
0 m
5h 15m total training time
Cutoff pressure
Firm cutoff
8.6 min/km average required. At an easy all-day pace the course takes about 4 h of the 5 h allowed.
Training emphasis: aerobic cruising speed, cadence control, and late-race leg speed.
Plan summary
You are in week 13 of 16. The block began on 2026-07-06; the weeks before today are behind you, not ahead.
Duration
16 weeks
Start
2026-07-06
Peak weekly time
5h 15m
Peak weekly vert
0 m
Week 1Base Building
3h 35m ·
0 m vert
Mon · 2026-07-06rest
Rest
Effort: Rest
Rest or gentle mobility.
Tue · 2026-07-07easy
Easy run + strides
45 min · ~7.1 km
Effort: Easy; strides fast but relaxed
Start with 10 minutes easy. Then 6 x 20 seconds relaxed strides, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session A: Bulgarian split squat, single-leg RDL, step-ups (bench/stairs), calf raises, side plank. Quality reps; stop well before failure. If 10 reps feels easy, add weight (backpack/water) so the last 2 reps feel challenging. In peak weeks, keep it short and easy.
Thu · 2026-07-09easy
Easy run
1h 25m · ~13.5 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session B: step-downs (slow 3–4s), lunges/sit-to-stand, soleus raises, carries (backpack), dead bug. Quality reps; stop well before failure. Keep the slow step-downs at least a day away from a long run; if this session falls the day before or after one, swap them for core work. In peak weeks, keep it short and easy.
Sat · 2026-07-11long
Long run
1h 25m · ~13.5 km
Effort: Easy
Build relaxed time on feet at conversational effort. Practise the fuel, hydration and kit you intend to use; treat amounts as rehearsal, not a universal prescription.
Start with 10 minutes easy. Then 6 x 20 seconds relaxed strides, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session A: Bulgarian split squat, single-leg RDL, step-ups (bench/stairs), calf raises, side plank. Quality reps; stop well before failure. If 10 reps feels easy, add weight (backpack/water) so the last 2 reps feel challenging. In peak weeks, keep it short and easy.
Thu · 2026-07-16easy
Easy run
1h 15m · ~11.9 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session B: step-downs (slow 3–4s), lunges/sit-to-stand, soleus raises, carries (backpack), dead bug. Quality reps; stop well before failure. Keep the slow step-downs at least a day away from a long run; if this session falls the day before or after one, swap them for core work. In peak weeks, keep it short and easy.
Sat · 2026-07-18long
Long run
1h 45m · ~16.6 km
Effort: Easy
Build relaxed time on feet at conversational effort. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
Start with 10 minutes easy. Then 6 x 20 seconds relaxed strides, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session A: Bulgarian split squat, single-leg RDL, step-ups (bench/stairs), calf raises, side plank. Quality reps; stop well before failure. If 10 reps feels easy, add weight (backpack/water) so the last 2 reps feel challenging. In peak weeks, keep it short and easy.
Thu · 2026-07-23easy
Easy run
1h 15m · ~11.9 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session B: step-downs (slow 3–4s), lunges/sit-to-stand, soleus raises, carries (backpack), dead bug. Quality reps; stop well before failure. Keep the slow step-downs at least a day away from a long run; if this session falls the day before or after one, swap them for core work. In peak weeks, keep it short and easy.
Sat · 2026-07-25long
Long run
1h 45m · ~16.6 km
Effort: Easy
Build relaxed time on feet at conversational effort. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
Start with 10 minutes easy. Then 6 x 20 seconds relaxed strides, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session A: Bulgarian split squat, single-leg RDL, step-ups (bench/stairs), calf raises, side plank. Quality reps; stop well before failure. If 10 reps feels easy, add weight (backpack/water) so the last 2 reps feel challenging. In peak weeks, keep it short and easy.
Thu · 2026-07-30easy
Easy run
1h 15m · ~11.9 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session B: step-downs (slow 3–4s), lunges/sit-to-stand, soleus raises, carries (backpack), dead bug. Quality reps; stop well before failure. Keep the slow step-downs at least a day away from a long run; if this session falls the day before or after one, swap them for core work. In peak weeks, keep it short and easy.
Sat · 2026-08-01long
Long run
1h 15m · ~11.9 km
Effort: Easy
Build relaxed time on feet at conversational effort. Practise the fuel, hydration and kit you intend to use; treat amounts as rehearsal, not a universal prescription.
Start with 10 minutes easy. Then 6 x 20 seconds relaxed strides, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session A: Bulgarian split squat, single-leg RDL, step-ups (bench/stairs), calf raises, side plank. Quality reps; stop well before failure. If 10 reps feels easy, add weight (backpack/water) so the last 2 reps feel challenging. In peak weeks, keep it short and easy.
Thu · 2026-08-06easy
Easy run
1h 20m · ~12.7 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session B: step-downs (slow 3–4s), lunges/sit-to-stand, soleus raises, carries (backpack), dead bug. Quality reps; stop well before failure. Keep the slow step-downs at least a day away from a long run; if this session falls the day before or after one, swap them for core work. In peak weeks, keep it short and easy.
Sat · 2026-08-08long
Long run
1h 50m · ~17.4 km
Effort: Easy
Build relaxed time on feet at conversational effort. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
Start with 10 minutes easy. Then 6 x 20 seconds relaxed strides, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session A: Bulgarian split squat, single-leg RDL, step-ups (bench/stairs), calf raises, side plank. Quality reps; stop well before failure. If 10 reps feels easy, add weight (backpack/water) so the last 2 reps feel challenging. In peak weeks, keep it short and easy.
Thu · 2026-08-13easy
Easy run
1h 25m · ~13.5 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session B: step-downs (slow 3–4s), lunges/sit-to-stand, soleus raises, carries (backpack), dead bug. Quality reps; stop well before failure. Keep the slow step-downs at least a day away from a long run; if this session falls the day before or after one, swap them for core work. In peak weeks, keep it short and easy.
Sat · 2026-08-15long
Long run
2h 00m · ~19 km
Effort: Easy
Build relaxed time on feet at conversational effort. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session A: Bulgarian split squat, single-leg RDL, step-ups (bench/stairs), calf raises, side plank. Quality reps; stop well before failure. If 10 reps feels easy, add weight (backpack/water) so the last 2 reps feel challenging. In peak weeks, keep it short and easy.
Tue · 2026-08-18tempo
Cruise intervals
1h 10m · ~11.7 km
Effort: Comfortably hard
Start with 10 minutes easy. Then 4 x 5 minutes at a comfortably hard effort, with 2 minutes easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session B: step-downs (slow 3–4s), lunges/sit-to-stand, soleus raises, carries (backpack), dead bug. Quality reps; stop well before failure. Keep the slow step-downs at least a day away from a long run; if this session falls the day before or after one, swap them for core work. In peak weeks, keep it short and easy.
Sat · 2026-08-22long
Long run, last 4 km at marathon pace
1h 50m · ~17.9 km
Effort: Easy, then marathon pace for 4 km
Run the first 13.9 km easy and conversational (about 89 minutes), then hold marathon pace for the final 4 km (about 21 minutes) and finish in control, not emptied. Marathon pace is the pace you can currently hold on race day, not a hoped-for one. Practise your race-day carbohydrate plan on this long run: 30 to 90 g per hour according to expected marathon duration, pace and stomach tolerance. Build toward the higher end only if you have practised it. Count the carbohydrate grams in your gels, drinks and other food rather than following a fixed gel interval. Practise drinking for your needs and the conditions; avoid overdrinking.
Start with 10 minutes easy. Then 6 x 20 seconds relaxed strides, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session A: Bulgarian split squat, single-leg RDL, step-ups (bench/stairs), calf raises, side plank. Quality reps; stop well before failure. If 10 reps feels easy, add weight (backpack/water) so the last 2 reps feel challenging. In peak weeks, keep it short and easy.
Thu · 2026-08-27easy
Easy run
1h 10m · ~11.1 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session B: step-downs (slow 3–4s), lunges/sit-to-stand, soleus raises, carries (backpack), dead bug. Quality reps; stop well before failure. Keep the slow step-downs at least a day away from a long run; if this session falls the day before or after one, swap them for core work. In peak weeks, keep it short and easy.
Sat · 2026-08-29long
Long run
1h 35m · ~15 km
Effort: Easy
Build relaxed time on feet at conversational effort. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session A: Bulgarian split squat, single-leg RDL, step-ups (bench/stairs), calf raises, side plank. Quality reps; stop well before failure. If 10 reps feels easy, add weight (backpack/water) so the last 2 reps feel challenging. In peak weeks, keep it short and easy.
Tue · 2026-09-01tempo
Cruise intervals
1h 15m · ~12.5 km
Effort: Comfortably hard
Start with 10 minutes easy. Then 4 x 6 minutes at a comfortably hard effort, with 2 minutes easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session B: step-downs (slow 3–4s), lunges/sit-to-stand, soleus raises, carries (backpack), dead bug. Quality reps; stop well before failure. Keep the slow step-downs at least a day away from a long run; if this session falls the day before or after one, swap them for core work. In peak weeks, keep it short and easy.
Sat · 2026-09-05long
Long run, last 8 km at marathon pace
1h 55m · ~19.8 km
Effort: Easy, then marathon pace for 8 km
Run the first 11.8 km easy and conversational (about 74 minutes), then hold marathon pace for the final 8 km (about 41 minutes) and finish in control, not emptied. Marathon pace is the pace you can currently hold on race day, not a hoped-for one. Practise your race-day carbohydrate plan on this long run: 30 to 90 g per hour according to expected marathon duration, pace and stomach tolerance. Build toward the higher end only if you have practised it. Count the carbohydrate grams in your gels, drinks and other food rather than following a fixed gel interval. Practise drinking for your needs and the conditions; avoid overdrinking.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session A: Bulgarian split squat, single-leg RDL, step-ups (bench/stairs), calf raises, side plank. Quality reps; stop well before failure. If 10 reps feels easy, add weight (backpack/water) so the last 2 reps feel challenging. In peak weeks, keep it short and easy.
Tue · 2026-09-08tempo
Cruise intervals
1h 20m · ~13.3 km
Effort: Comfortably hard
Start with 10 minutes easy. Then 3 x 8 minutes at a comfortably hard effort, with 2 minutes easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session B: step-downs (slow 3–4s), lunges/sit-to-stand, soleus raises, carries (backpack), dead bug. Quality reps; stop well before failure. Keep the slow step-downs at least a day away from a long run; if this session falls the day before or after one, swap them for core work. In peak weeks, keep it short and easy.
Sat · 2026-09-12long
Long run, last 9 km at marathon pace
2h 05m · ~21.4 km
Effort: Easy, then marathon pace for 9 km
Run the first 12.4 km easy and conversational (about 78 minutes), then hold marathon pace for the final 9 km (about 47 minutes) and finish in control, not emptied. Marathon pace is the pace you can currently hold on race day, not a hoped-for one. Practise your race-day carbohydrate plan on this long run: 30 to 90 g per hour according to expected marathon duration, pace and stomach tolerance. Build toward the higher end only if you have practised it. Count the carbohydrate grams in your gels, drinks and other food rather than following a fixed gel interval. Practise drinking for your needs and the conditions; avoid overdrinking.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session A: Bulgarian split squat, single-leg RDL, step-ups (bench/stairs), calf raises, side plank. Quality reps; stop well before failure. If 10 reps feels easy, add weight (backpack/water) so the last 2 reps feel challenging. In peak weeks, keep it short and easy.
Tue · 2026-09-15tempo
Marathon-effort blocks
1h 20m · ~13.3 km
Effort: Steady and controlled
Start with 10 minutes easy. Then 3 x 12 minutes at a steady, controlled effort, with 2 minutes easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Run the first 12.9 km easy and conversational (about 83 minutes), then hold marathon pace for the final 9 km (about 47 minutes) and finish in control, not emptied. Marathon pace is the pace you can currently hold on race day, not a hoped-for one. Practise your race-day carbohydrate plan on this long run: 30 to 90 g per hour according to expected marathon duration, pace and stomach tolerance. Build toward the higher end only if you have practised it. Count the carbohydrate grams in your gels, drinks and other food rather than following a fixed gel interval. Practise drinking for your needs and the conditions; avoid overdrinking.
Start with 10 minutes easy. Then 6 x 20 seconds relaxed strides, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session A: Bulgarian split squat, single-leg RDL, step-ups (bench/stairs), calf raises, side plank. Quality reps; stop well before failure. If 10 reps feels easy, add weight (backpack/water) so the last 2 reps feel challenging. In peak weeks, keep it short and easy.
Thu · 2026-09-24easy
Easy run
1h 20m · ~12.7 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Use race-like terrain where practical, but keep the overall effort controlled. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session A: Bulgarian split squat, single-leg RDL, step-ups (bench/stairs), calf raises, side plank. Quality reps; stop well before failure. If 10 reps feels easy, add weight (backpack/water) so the last 2 reps feel challenging. In peak weeks, keep it short and easy.
Tue · 2026-09-29tempo
Marathon-effort blocks
1h 25m · ~14.2 km
Effort: Steady and controlled
Start with 10 minutes easy. Then 3 x 15 minutes at a steady, controlled effort, with 2 minutes easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Run the first 14.6 km easy and conversational (about 93 minutes), then hold marathon pace for the final 10 km (about 52 minutes) and finish in control, not emptied. Marathon pace is the pace you can currently hold on race day, not a hoped-for one. Practise your race-day carbohydrate plan on this long run: 30 to 90 g per hour according to expected marathon duration, pace and stomach tolerance. Build toward the higher end only if you have practised it. Count the carbohydrate grams in your gels, drinks and other food rather than following a fixed gel interval. Practise drinking for your needs and the conditions; avoid overdrinking.
Start with 10 minutes easy. Then 4 x 2 minutes at controlled race effort, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Run the first 14 km easy and conversational (about 85 minutes), then hold marathon pace for the final 3 km (about 15 minutes) and finish in control, not emptied. Marathon pace is the pace you can currently hold on race day, not a hoped-for one. Keep food and drink familiar and appropriate to this shorter run. This is a marathon-pace reminder, not a full race-fueling rehearsal. Keep the whole run short and comfortable.
Start with 10 minutes easy. Then 4 x 2 minutes at controlled race effort, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Keep this comfortable and finish with plenty in reserve. Practise the fuel, hydration and kit you intend to use; treat amounts as rehearsal, not a universal prescription.
Run the 35 km as planned: start controlled and use the fuelling and kit rehearsed in training.
Cutoff check
If your race has a time limit, this estimates the minimum average pace and whether your
target finish time clears the cutoff.
Result
Min pace: 8.6 min/km
Exports
Use the personal subscription URL for a live saved plan. Calendar links regenerate from their parameters and may reflect updated race facts or engine fixes. A kept plan and its downloads remain unchanged.
Disclaimer: this plan is general information, not medical advice. Adjust based on fatigue,
experience, and injury history.
About the Puglia by UTMB GRT 35K course
At 35 km with 350 m of climbing, this distance challenges both endurance and climbing ability without the time-management demands of a full ultra. At 10 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 5 hours, so pace management starts from week one.
This training plan adapts the 16-week structure specifically for 35 km with 350 m of elevation gain,
scaling weekly volume and vert targets so your body is ready for race-day demands.
This distance sits at the boundary between endurance and speed — long enough to require serious aerobic preparation, but short enough that pace efficiency and descending technique make a real difference.
The plan builds weekly volume progressively while including hill-specific sessions to sharpen climbing and descending rhythm.
Training phases for GRT 35K
The current 16-week schedule has these phases for 35 km and 350 m of climbing:
Weeks 1–6 — Base Building: Establish consistent aerobic training and introduce course-like terrain gradually.
Weeks 7–10 — Build: Reduce training load while retaining a small amount of familiar intensity.
Weeks 11–13 — Peak Volume: Practise the longest planned outings and race equipment without adding extra sessions.
Weeks 14–15 — Taper: Reduce training load while retaining a small amount of familiar intensity.
Week 16 — Race week: Reduce training and follow the race-day plan.
Pacing a runnable course
At 10 m of vertical per kilometer, much of the Puglia by UTMB GRT 35K 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.