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Do your races work together? Every verdict comes from the course facts and from how much of one race's preparation carries over to the next. Nothing is saved unless you keep it in your account: your season lives in this page's address.

Your running: 45 km/week · 22 km longest · 5 days · mixed terrain · some experience

0 of 1 races have the preparation they need. HOKA Chiang Mai Thailand by UTMB Inthanon 20 is the one to look at.

Sep 26 NovDec
off-season basebuildingtaperracerecovery
Not building
30%
Longest build
7 wk
Racing descent
0.8k m
Off-season
4 wk

HOKA Chiang Mai Thailand by UTMB Inthanon 20

Tight

· 20 km, +800 m · 2.4–3.3 h on your feet · 1 wk easy running after

40 m of climb per km — steep enough that most runners hike the longer climbs.

Course, cutoffs and race-day guide · Training volume does not certify the technical alpine skills, self-support or intermediate cutoffs this race asks for: check them on the race page.

Only 8 weeks before it, where your build needs 9 (the generic figure is 12).

What would change this: if you have raced this distance before, say so under “your running” — an experienced runner needs a shorter build than the generic one; or a higher current weekly volume shortens the build this race needs; or a shorter distance at the same event, or a later edition.

The 12 weeks before it — a full build Just enough

the dark row marks weeks with real climbing in them

7 wk building for this race
9 wk is a full build for you (shorter than the generic 12 weeks because you run 45 km a week, far above the 18 km this distance assumes)
1 wk tapering, racing or recovering — building nothing
weeks with climbing: 7, the number this course asks for

Your training

14 weeks, starting this week
What do I do today?

Calendar

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This week · HOKA Chiang Mai Thailand by UTMB Inthanon 20 — base building 1 of 7

5h of running · 225 m of climbing

  • Tue Easy hills + uphill strides 50m +75 m · Easy; strides strong but relaxed
  • Tue Strength (optional) 30m · Moderate: controlled reps, stop 1–2 short of failure
  • Wed Easy run 45m · Easy
  • Fri Easy run 45m · Easy
  • Sat Long run 2h +125 m · Easy
  • Sun Recovery run or hike 40m +25 m · Very easy

Next week: HOKA Chiang Mai Thailand by UTMB Inthanon 20 — base building 2 of 7 · 5h 15m

What you could change

In the order most runners prefer: keep the trip if you can, drop the race last.

  • change distance Take a shorter distance at the same event as HOKA Chiang Mai Thailand by UTMB Inthanon 20. It keeps the trip and the entry, and a shorter race costs less recovery while transferring nearly as much preparation.

One coherent season: each demanding race gets its own build, taper and recovery; shorter races are placed inside a build. Recovery spacing and carry-over are reviewed product conventions calibrated against our reference plans, not physiological measurements. Planning guidance from course facts and your stated training — not medical or coaching advice. Recovery spacing, how much preparation carries over, and how many climbing weeks a course asks for are our own reviewed conventions — inspectable, and not measurements of your physiology.