Free 16-Week Training Plan for Tenerife Bluetrail by UTMB TBT Ultra 110K
Train for volcanic footing, big vertical density, heat exposure, and long descents from high terrain.
At 110 km with 6,250 m of elevation gain, this is an ultra-distance effort that demands careful fueling, pacing, and mental resilience. At 57 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 27 hours, so pace management starts from week one.
Race date: Fri, 9 April 2027Qualifying result required110 km · 6,250 mStart: 23:00
Race prep workspace
Continue Tenerife Bluetrail by UTMB TBT Ultra 110K
Your race plan, next route workout, official GPX, fueling, cutoff, weather, and calendar link in one place.
I'm preparing for Tenerife Bluetrail by UTMB TBT Ultra 110K. Here is the public training preview.
110 km · +6,250 m · 189 days to race day
Public preview only; my private routes and schedule changes are not included.
Plan: https://trailsplits.com/races/tenerife-bluetrail-by-utmb-tbt-ultra-110k/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 (1h 50m · ~12.1 km · +475 m)
and rehearses the 57 m/km demand of TBT Ultra 110K.
Terrain intel
Expect lava rock, pine forest trails, exposed climbs, volcanic tracks, and demanding descents toward the coast.
Weather & kit
April can still bring strong sun, wind, and large temperature changes between coast and high elevation.
What this plan focuses on
Build heat-aware endurance.
Practice rocky technical footing.
Strengthen quads for sustained descents.
Fuel steadily across long exposed sections.
Use climb-specific long runs with runnable descents.
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 8h 25m of running.
Fit the plan to your recent training
This schedule opens at 8h 25m of running and 1,175 m of climbing in week one and peaks at 13h 30m and 2,950 m in a week; the longest planned outing is 6h 00m. 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.
14.7 min/km average required. At an easy all-day pace the course takes about 29 h of the 27 h allowed.
That leaves little margin: a bad patch, the weather or an intermediate cutoff can decide the day, and more training buys less time on a course like this than it seems.For a first time, Tenerife Bluetrail by UTMB TBT Trail 82K on the same weekend is the safer choice.
Training emphasis: time on feet, sustained climbing and descending, fueling, night running, and steady hike-run pacing.
Plan summary
The block begins on 2026-12-21, 11 weeks from now.
Duration
16 weeks
Start
2026-12-21
Peak weekly time
13h 30m
Peak weekly vert
2,950 m
Week 1Base Building
8h 25m ·
1,175 m vert
Mon · 2026-12-21rest
Rest
Effort: Rest
Rest or gentle mobility.
Tue · 2026-12-22hills
Easy hills + uphill strides
1h 50m · 475 m vert · ~12.1 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 · 2026-12-24easy
Easy run
2h 50m · ~23.5 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 · 2026-12-26long
Long run
3h 45m · 700 m vert · ~26.5 km
Effort: Easy
Build relaxed time on feet at conversational effort. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
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 · 2026-12-31easy
Easy run
3h 05m · ~25.6 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 · 2027-01-02long
Long run
3h 55m · 800 m vert · ~27.2 km
Effort: Easy
Build relaxed time on feet at conversational effort. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
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 · 2027-01-07easy
Easy run
3h 10m · ~26.3 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 · 2027-01-09long
Long run
4h 05m · 900 m vert · ~27.9 km
Effort: Easy
Build relaxed time on feet at conversational effort. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
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 · 2027-01-14easy
Easy run
2h 20m · ~19.4 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 · 2027-01-16long
Long run
3h 00m · 725 m vert · ~20.1 km
Effort: Easy
Build relaxed time on feet at conversational effort. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
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 · 2027-01-21easy
Easy run
3h 25m · ~28.4 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 · 2027-01-23long
Long run
4h 20m · 1,125 m vert · ~28.5 km
Effort: Easy
Build relaxed time on feet at conversational effort. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
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 · 2027-01-28easy
Easy run
3h 50m · ~31.8 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 · 2027-01-30long
Long run
4h 45m · 1,225 m vert · ~31.3 km
Effort: Easy
Build relaxed time on feet at conversational effort. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
Start with 10 minutes easy. Then 5 x 8 minutes uphill at a strong, sustainable effort, with 3 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 · 2027-02-04easy
Easy run
4h 05m · ~33.9 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 · 2027-02-06long
Long run
4h 55m · 1,350 m vert · ~31.8 km
Effort: Easy
Build relaxed time on feet at conversational effort. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
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 · 2027-02-11easy
Easy run
2h 40m · ~22.1 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 · 2027-02-13long
Long run
3h 35m · 1,050 m vert · ~22.7 km
Effort: Easy
Build relaxed time on feet at conversational effort. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
Start with 10 minutes easy. Then 5 x 8 minutes uphill at a strong, sustainable effort, with 3 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 · 2027-02-18easy
Easy run
4h 25m · ~36.7 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 · 2027-02-20long
Long run
5h 10m · 1,550 m vert · ~32.6 km
Effort: Easy
Build relaxed time on feet at conversational effort. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
Start with 10 minutes easy. Then 5 x 8 minutes uphill at a strong, sustainable effort, with 3 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 · 2027-02-25easy
Easy run
4h 50m · ~40.1 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 · 2027-02-27long
Long run
5h 30m · 1,675 m vert · ~34.5 km
Effort: Easy
Build relaxed time on feet at conversational effort. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
Start with 10 minutes easy. Then 3 x 12 minutes on familiar, controllable terrain at steady race-specific effort, descending under control for about 10 minutes between climbs, with poles and race kit where you will use them. 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 · 2027-03-04easy
Easy run
5h 05m · ~42.2 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Use race-like terrain where practical, but keep the overall effort controlled. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
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 · 2027-03-11easy
Easy run
3h 05m · ~25.6 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Use race-like terrain where practical, but keep the overall effort controlled. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
Start with 10 minutes easy. Then 3 x 12 minutes on familiar, controllable terrain at steady race-specific effort, descending under control for about 10 minutes between climbs, with poles and race kit where you will use them. 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 · 2027-03-18easy
Easy run
5h 30m · ~45.7 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Use race-like terrain where practical, but keep the overall effort controlled. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
Start with 10 minutes easy. Then 5 x 3 minutes at a strong, sustainable uphill effort, walking back down between them. Finish with at least 10 minutes easy; any remaining time is easy.
Keep this comfortable and finish with plenty in reserve. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
Start with 10 minutes easy. Then 5 x 3 minutes at a strong, sustainable uphill effort, walking back down between them. Finish with at least 10 minutes easy; any remaining time is easy.
Keep this comfortable and finish with plenty in reserve. Practise the fuel, hydration and kit you intend to use; treat amounts as rehearsal, not a universal prescription.
Race Day: Tenerife Bluetrail by UTMB TBT Ultra 110K
Effort: Race execution
Run the 110 km as planned: start controlled and use the fuelling and kit rehearsed in training. Fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach. Afterwards: rest or walk for several days, then short easy runs only, with no hard running for three to four weeks, longer after a long mountain day.
Sat · 2027-04-10recovery
Post-race recovery
Effort: Rest or very easy
Prioritize rest, food, fluids and gentle movement; do not schedule a workout by default.
Sun · 2027-04-11recovery
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: 14.7 min/km
Exports
Use the personal subscription URL for a live saved plan. Calendar links regenerate from their parameters and may reflect updated race facts or engine fixes. A kept plan and its downloads remain unchanged.
Disclaimer: this plan is general information, not medical advice. Adjust based on fatigue,
experience, and injury history.
About the Tenerife Bluetrail by UTMB TBT Ultra 110K course
At 110 km with 6,250 m of elevation gain, this is an ultra-distance effort that demands careful fueling, pacing, and mental resilience. At 57 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 27 hours, so pace management starts from week one.
This training plan adapts the 16-week structure specifically for 110 km with 6,250 m of elevation gain,
scaling weekly volume and vert targets so your body is ready for race-day demands.
Ultra-distance trail races require a different approach to training than road marathons. Time on feet matters more than pace, and vertical accumulation is as important as distance.
This schedule keeps the longer outings on single days at the selected running frequency and starting load. It also includes regular easier weeks.
Training phases for TBT Ultra 110K
The current 16-week schedule has these phases for 110 km and 6,250 m of climbing:
Weeks 1–6 — Base Building: Establish consistent aerobic training and introduce course-like terrain gradually.
Weeks 7–10 — Vert Accumulation: Increase course-specific climbing while rehearsing easy effort and fueling.
Weeks 11–13 — Peak Volume: Practise the longest planned outings and race equipment without adding extra sessions.
Weeks 14–15 — Taper: Reduce training load while retaining a small amount of familiar intensity.
Week 16 — Race week: Reduce training and follow the race-day plan.
Pacing a runnable course
At 57 m of vertical per kilometer, much of the Tenerife Bluetrail by UTMB TBT Ultra 110K 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.