Race season planner

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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

Your race has the preparation it needs.

Sep 26 DecFebAprJunAug
off-season basebuildingtaperracerecovery
Not building
21%
Longest build
11 wk
Racing descent
0.4k m
Off-season
32 wk

Gauja Trail by UTMB 20K

Works

· 21 km, +500 m · 2.2–3.1 h on your feet · 1 wk easy running after

24 m of climb per km — rolling; you will run almost all of it.

Course, cutoffs and race-day guide

There is time for a full build before this one.

The 12 weeks before it — a full build Enough

the dark row marks weeks with real climbing in them

11 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: 11, the number this course asks for

Your training

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

Calendar

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Keep this season in your account

Then one calendar follows every change you save to your settings, a pause included, and the season opens on your other devices. Without an account the season is this address: its calendar follows race dates, but a change to your settings needs a new link.

This week · Off-season base

Between blocks the season runs our general Evergreen plan, built from the weekly volume and days you entered. You do not need to have used it before.

5h of running

  • Tue Fartlek 45m · Controlled hard efforts by feel; do not chase a pace. Jog to recover between them.
  • Wed Full-body strength (bodyweight) 30m · Controlled reps. Stop 1–2 before failure.
  • Thu Easy run + strides 45m · Easy + short fast strides at end
  • Fri Easy run 45m · Easy — fully conversational
  • Sat Long run 2h · Easy and conversational
  • Sun Easy run 45m · Easy — fully conversational

Next week: Off-season base · 5h

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.