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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 NovDecJan 27
off-season basebuildingtaperracerecovery
Not building
36%
Longest build
9 wk
Racing descent
1.3k m
Off-season
4 wk

Oman by UTMB Old Capital Trail 30K

Works

· 32 km, +1,400 m · 3.9–5.4 h on your feet · 3 wk easy running after

44 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.

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

9 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: 9, the number this course asks for

Your training

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

Calendar

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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 · Oman by UTMB Old Capital Trail 30K — base building 1 of 9

5h of running · 425 m of climbing

  • Tue Easy hills + uphill strides 50m +150 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 +225 m · Easy
  • Sun Recovery run or hike 40m +50 m · Very easy

Next week: Oman by UTMB Old Capital Trail 30K — base building 2 of 9 · 5h 10m

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.