Trail race training blueprint
Don't just train for distance. Train for the Jura ridges.
At 33.2 km with 1,232 m of climbing, this distance challenges both endurance and climbing ability without the time-management demands of a full ultra. At 37 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 8 hours, so pace management starts from week one.
Save it to your account, subscribe once, then adjust concrete dates as life changes. Signed-in plan changes save automatically and update the same personal calendar URL.
Use the snapshot calendar without an account, or sign in for autosave.
Expect steep forest climbs, rolling ridge sections, and long runnable stretches where efficiency matters.
Late May can swing from warm sun to cold rain on exposed ridges. Practice layers and wet-foot management.
Swap concrete training days, or mark a day done/skipped without changing the race-specific template.
Calendar apps can take a few minutes to refresh subscriptions. The snapshot .ics is a one-time copy; the personal URL updates when this page saves.
Key sessions include route buttons that deep-link into the Planner with pre-filled distance + elevation filters.
The plan is scaled from the race profile, not a generic road-running template.
Training emphasis: rolling aerobic speed, moderate hill repeats, and disciplined pacing.
If your race has a time limit, this estimates the minimum average pace and whether your target finish time clears the cutoff.
Use the personal subscription URL for a live saved plan. The snapshot .ics is useful for a one-time calendar import or backup.
Disclaimer: this plan is general information, not medical advice. Adjust based on fatigue, experience, and injury history.
At 33.2 km with 1,232 m of climbing, this distance challenges both endurance and climbing ability without the time-management demands of a full ultra. At 37 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 8 hours, so pace management starts from week one. This training plan adapts the 16-week structure specifically for 33.2 km with 1,232 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.
The 16-week programme is divided into four phases designed around the specific demands of 33.2 km and 1,232 m of climbing:
At 37 m of vertical per kilometer, much of the Swiss Canyon Trail 31K 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.