Free 16-Week Training Plan for Speedgoat Mountain Races by UTMB 30K
Train for steep altitude climbing, technical descending, and the high vertical-per-kilometer demands Speedgoat is known for.
At 31 km with 2,000 m of climbing, this distance challenges both endurance and climbing ability without the time-management demands of a full ultra. With 65 m of vertical per kilometer, expect significant hiking sections — training should emphasise power-hiking and efficient descending. The official cutoff is 10 hours, so pace management starts from week one.
Expected race date: Fri, 23 July 2027Open entry31 km · 2,000 mStart: 07:30
Use this date as a planning estimate
The organizer has confirmed the event window, but not 30K's detailed start schedule. The plan currently uses the expected distance day.
I'm preparing for Speedgoat Mountain Races by UTMB 30K. Here is the public training preview.
31 km · +2,000 m · 294 days to race day
Public preview only; my private routes and schedule changes are not included.
Plan: https://trailsplits.com/races/speedgoat-mountain-races-by-utmb-30k/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 (45 min · ~4.7 km · +225 m)
and rehearses the 65 m/km demand of 30K.
Terrain intel
Expect rocky Wasatch singletrack, ski-area climbs, exposed ridges, altitude, and steep descents back to Snowbird.
Weather & kit
July can be hot and exposed, while storms and altitude temperature swings remain possible.
What this plan focuses on
Prioritize steep hiking and climbing economy.
Strengthen quads for technical descents.
Practice fueling while breathing hard at altitude.
Add heat exposure carefully.
Use uphill tempo on sustained grades.
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 and 550 m of climbing in week one and peaks at 5h 15m and 1,600 m in a week; the longest planned outing is 2h 05m. 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.
19.4 min/km average required. At an easy all-day pace the course takes about 7 h of the 10 h allowed.
Training emphasis: sustained climbing, downhill resilience, and efficient hike-run transitions.
Plan summary
The block begins on 2027-04-05, 26 weeks from now.
Duration
16 weeks
Start
2027-04-05
Peak weekly time
5h 15m
Peak weekly vert
1,600 m
Week 1Base Building
3h 35m ·
550 m vert
Mon · 2027-04-05rest
Rest
Effort: Rest
Rest or gentle mobility.
Tue · 2027-04-06hills
Easy hills + uphill strides
45 min · 225 m vert · ~4.7 km
Effort: Easy; strides strong but relaxed
Start with 10 minutes easy on rolling terrain. Then 6 x 20 seconds uphill strides, strong but relaxed, walking back down between them. Finish with at least 10 minutes easy; the rest of the run is easy on the hills.
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 · 2027-04-08easy
Easy run
1h 25m · ~11.8 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 · 2027-04-10long
Long run
1h 25m · 325 m vert · ~9.6 km
Effort: Easy
Build relaxed time on feet at conversational effort.
Start with 10 minutes easy on rolling terrain. Then 6 x 20 seconds uphill strides, strong but relaxed, walking back down between them. Finish with at least 10 minutes easy; the rest of the run is easy on the hills.
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 · 2027-04-15easy
Easy run
1h 30m · ~12.5 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 · 2027-04-17long
Long run
1h 30m · 375 m vert · ~10 km
Effort: Easy
Build relaxed time on feet at conversational effort.
Start with 10 minutes easy on rolling terrain. Then 6 x 20 seconds uphill strides, strong but relaxed, walking back down between them. Finish with at least 10 minutes easy; the rest of the run is easy on the hills.
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 · 2027-04-22easy
Easy run
1h 30m · ~12.5 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 · 2027-04-24long
Long run
1h 30m · 425 m vert · ~9.6 km
Effort: Easy
Build relaxed time on feet at conversational effort.
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 · 2027-04-29easy
Easy run
1h 15m · ~10.4 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 · 2027-05-01long
Long run
1h 10m · 325 m vert · ~7.5 km
Effort: Easy
Build relaxed time on feet at conversational effort.
Start with 10 minutes easy on rolling terrain. Then 6 x 20 seconds uphill strides, strong but relaxed, walking back down between them. Finish with at least 10 minutes easy; the rest of the run is easy on the hills.
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 · 2027-05-06easy
Easy run
1h 35m · ~13.1 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 · 2027-05-08long
Long run
1h 35m · 525 m vert · ~9.6 km
Effort: Easy
Build relaxed time on feet at conversational effort.
Start with 10 minutes easy on rolling terrain. Then 6 x 20 seconds uphill strides, strong but relaxed, walking back down between them. Finish with at least 10 minutes easy; the rest of the run is easy on the hills.
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 · 2027-05-13easy
Easy run
1h 40m · ~13.8 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 · 2027-05-15long
Long run
1h 40m · 575 m vert · ~10 km
Effort: Easy
Build relaxed time on feet at conversational effort.
Start with 10 minutes easy. Then 4 x 6 minutes uphill at a hard but repeatable 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 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 · 2027-05-20easy
Easy run
1h 30m · ~12.5 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 · 2027-05-22long
Long run
1h 45m · 600 m vert · ~10.5 km
Effort: Easy
Build relaxed time on feet at conversational effort.
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 · 2027-05-27easy
Easy run
1h 25m · ~11.8 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 · 2027-05-29long
Long run
1h 20m · 475 m vert · ~7.9 km
Effort: Easy
Build relaxed time on feet at conversational effort.
Start with 10 minutes easy. Then 4 x 6 minutes uphill at a hard but repeatable 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 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 · 2027-06-03easy
Easy run
1h 35m · ~13.1 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 · 2027-06-05long
Long run
1h 50m · 700 m vert · ~10.6 km
Effort: Easy
Build relaxed time on feet at conversational effort.
Start with 10 minutes easy. Then 4 x 6 minutes uphill at a hard but repeatable 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 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 · 2027-06-10easy
Easy run
1h 40m · ~13.8 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 · 2027-06-12long
Long run
1h 50m · 750 m vert · ~10.2 km
Effort: Easy
Build relaxed time on feet at conversational effort.
Start with 10 minutes easy. Then 4 x 6 minutes uphill at a hard but repeatable 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 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 · 2027-06-17easy
Easy run
1h 45m · ~14.5 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 · 2027-06-19long
Long run
1h 55m · 800 m vert · ~10.6 km
Effort: Easy
Build relaxed time on feet at conversational effort.
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 · 2027-06-24easy
Easy run
1h 35m · ~13.1 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Start with 10 minutes easy. Then 4 x 5 minutes on familiar, controllable terrain at controlled hard, 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 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 · 2027-07-01easy
Easy run
1h 50m · ~15.2 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Start with 10 minutes easy. Then 4 x 5 minutes on familiar, controllable terrain at controlled hard, 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 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 · 2027-07-08easy
Easy run
1h 45m · ~14.5 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Start with 10 minutes easy. Then 3 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 31 km as planned: start controlled and use the fuelling and kit rehearsed in training.
Sat · 2027-07-24recovery
Post-race recovery
Effort: Rest or very easy
Prioritize rest, food, fluids and gentle movement; do not schedule a workout by default.
Sun · 2027-07-25recovery
Optional easy movement
Effort: Rest or very easy
Walk or move very easily only if it feels restorative. A return to running is individual.
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: 19.4 min/km
Exports
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Disclaimer: this plan is general information, not medical advice. Adjust based on fatigue,
experience, and injury history.
About the Speedgoat Mountain Races by UTMB 30K course
At 31 km with 2,000 m of climbing, this distance challenges both endurance and climbing ability without the time-management demands of a full ultra. With 65 m of vertical per kilometer, expect significant hiking sections — training should emphasise power-hiking and efficient descending. The official cutoff is 10 hours, so pace management starts from week one.
This training plan adapts the 16-week structure specifically for 31 km with 2,000 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 30K
The current 16-week schedule has these phases for 31 km and 2,000 m of climbing:
Weeks 1–6 — Base Building: Establish consistent aerobic training and introduce course-like terrain gradually.
Weeks 7–11 — Vert Accumulation: Increase course-specific climbing while rehearsing easy effort and fueling.
Weeks 12–14 — Peak Volume: Practise the longest planned outings and race equipment without adding extra sessions.
Week 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.
Preparing for steep terrain
At 65 m of vertical per kilometer, the Speedgoat Mountain Races by UTMB 30K course is significantly steeper than average.
In this plan the uphill sessions and the climb-and-descent rehearsals are where to practise power-hiking (with poles, if you will race with them) and steep, controlled descending, and the strength sessions carry the eccentric work for your quads.
Practice eating and drinking on steep climbs — this is where many runners lose time to nausea and energy dips.