Free 16-Week Training Plan for Trail Verbier St-Bernard by UTMB Verbier Marathon X-Treme
Train for long Valais climbs, technical descents, and a race that rewards patient pacing.
At 43 km with 3,000 m of climbing, this distance challenges both endurance and climbing ability without the time-management demands of a full ultra. With 70 m of vertical per kilometer, expect significant hiking sections — training should emphasise power-hiking and efficient descending. The official cutoff is 13.5 hours, so pace management starts from week one.
Race date: Fri, 9 July 2027First come, first served43 km · 3,000 mStart: 07:45
Race prep workspace
Continue Trail Verbier St-Bernard by UTMB Verbier Marathon X-Treme
Your race plan, next route workout, official GPX, fueling, cutoff, weather, and calendar link in one place.
I'm preparing for Trail Verbier St-Bernard by UTMB Verbier Marathon X-Treme. Here is the public training preview.
43 km · +3,000 m · 275 days to race day
Public preview only; my private routes and schedule changes are not included.
Plan: https://trailsplits.com/races/trail-verbier-st-bernard-verbier-marathon-43k/training-plan?tier=strong-finish&strength=1&strength_track=no-gym&engine=unified&planning_date=2026-10-07
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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 · ~3.9 km · +350 m)
and rehearses the 70 m/km demand of Verbier Marathon 43K.
Terrain intel
Expect sustained alpine passes, rocky singletrack, long runnable valleys, and technical descents that punish tired quads.
Weather & kit
July can be hot in the valleys and cold or stormy above 2500 m. Practice layering and fueling through temperature swings.
What this plan focuses on
Build weekly vertical before adding extra distance.
Practice pole use and power-hiking on long climbs.
Add technical downhill sessions for late-race leg durability.
Rehearse fueling on climbs where intensity feels low but calorie burn stays high.
Use route-aware planner sessions to match long alpine ascent blocks.
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 4h 30m of running.
Fit the plan to your recent training
This schedule opens at 4h 30m of running and 1,025 m of climbing in week one and peaks at 6h 45m and 2,075 m in a week; the longest planned outing is 3h 15m. These are prescriptions, not proof of readiness.
Optional strength follows the run on existing running days. Some weeks have one session or none to protect key runs and long-outing recovery. Start with one light set; use two only after earlier sessions left normal comfort and movement. Planned weeks do not prove lifting experience.
Consecutive long trail outings are not established in your recent training. This plan keeps one main long outing with short easy sessions immediately around it; removed minutes are not made up. Race ambition and planned weeks do not establish this experience.
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.
18.8 min/km average required. At an easy all-day pace the course takes about 10.5 h of the 13.5 h allowed.
Training emphasis: sustained climbing, downhill resilience, and efficient hike-run transitions.
Plan summary
The block begins on 2027-03-22, 23 weeks from now.
Duration
16 weeks
Start
2027-03-22
Peak weekly time
6h 45m
Peak weekly vert
2,075 m
Week 1Base Building
4h 30m ·
1,025 m vert
Mon · 2027-03-22rest
Rest
Effort: Rest
Rest or gentle mobility.
Tue · 2027-03-23hills
Easy hills + uphill strides
45 min · 350 m vert · ~3.9 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.
Workout steps · 45 min
Practise controlled climbing and recovery.
Warm-up: 10 min — Conversational running or walking
Work: 20 sec — Fast but relaxed; no straining; uphill
Recovery: 1 min — Conversational running or walking; downhill
Work: 20 sec — Fast but relaxed; no straining; uphill
Recovery: 1 min — Conversational running or walking; downhill
Work: 20 sec — Fast but relaxed; no straining; uphill
Recovery: 1 min — Conversational running or walking; downhill
Work: 20 sec — Fast but relaxed; no straining; uphill
Recovery: 1 min — Conversational running or walking; downhill
Work: 20 sec — Fast but relaxed; no straining; uphill
Recovery: 1 min — Conversational running or walking; downhill
Work: 20 sec — Fast but relaxed; no straining; uphill
Cooldown: 28 min — Conversational running or walking
Use familiar, controllable downhill terrain; walking is valid. If descending is unfamiliar or leaves soreness, shorten it or choose easy running. Easy breathing does not establish low mechanical load.
Effort: Moderate: controlled reps, leave 3–4 in reserve
Home Session A: 1 set of each: Supported split squat, 8 controlled repetitions per side; Hip hinge, 8 controlled repetitions; Calf raise, 10 controlled repetitions; Dead bug, 6 controlled repetitions per side. Run first. Begin with 5 minutes of easy movement and unloaded rehearsal; rest about 90 seconds between sets/exercises. Leave 3–4 repetitions in reserve. Keep one set this week; omit leg work if recovery is poor. Finish when the exercises are done; do not fill the clock. No unfamiliar heavy lifts or prolonged slow lowers.
Wed · 2027-03-24easy
Easy run
35 min · ~4.8 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Build relaxed time on feet at conversational effort. Practise the fuel, hydration and kit you intend to use; treat amounts as rehearsal, not a universal prescription.
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.
Workout steps · 40 min
Practise controlled climbing and recovery.
Warm-up: 10 min — Conversational running or walking
Work: 20 sec — Fast but relaxed; no straining; uphill
Recovery: 1 min — Conversational running or walking; downhill
Work: 20 sec — Fast but relaxed; no straining; uphill
Recovery: 1 min — Conversational running or walking; downhill
Work: 20 sec — Fast but relaxed; no straining; uphill
Recovery: 1 min — Conversational running or walking; downhill
Work: 20 sec — Fast but relaxed; no straining; uphill
Recovery: 1 min — Conversational running or walking; downhill
Work: 20 sec — Fast but relaxed; no straining; uphill
Recovery: 1 min — Conversational running or walking; downhill
Work: 20 sec — Fast but relaxed; no straining; uphill
Cooldown: 23 min — Conversational running or walking
Use familiar, controllable downhill terrain; walking is valid. If descending is unfamiliar or leaves soreness, shorten it or choose easy running. Easy breathing does not establish low mechanical load.
Effort: Moderate: controlled reps, leave 3–4 in reserve
Home Session A: 1 set of each: Supported split squat, 8 controlled repetitions per side; Hip hinge, 8 controlled repetitions; Calf raise, 10 controlled repetitions; Dead bug, 6 controlled repetitions per side. Run first. Begin with 5 minutes of easy movement and unloaded rehearsal; rest about 90 seconds between sets/exercises. Leave 3–4 repetitions in reserve. Keep one set this week; omit leg work if recovery is poor. Finish when the exercises are done; do not fill the clock. No unfamiliar heavy lifts or prolonged slow lowers.
Wed · 2027-03-31easy
Easy run
45 min · ~6.2 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Build relaxed time on feet at conversational effort. Practise the fuel, hydration and kit you intend to use; treat amounts as rehearsal, not a universal prescription.
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.
Workout steps · 50 min
Practise controlled climbing and recovery.
Warm-up: 10 min — Conversational running or walking
Work: 20 sec — Fast but relaxed; no straining; uphill
Recovery: 1 min — Conversational running or walking; downhill
Work: 20 sec — Fast but relaxed; no straining; uphill
Recovery: 1 min — Conversational running or walking; downhill
Work: 20 sec — Fast but relaxed; no straining; uphill
Recovery: 1 min — Conversational running or walking; downhill
Work: 20 sec — Fast but relaxed; no straining; uphill
Recovery: 1 min — Conversational running or walking; downhill
Work: 20 sec — Fast but relaxed; no straining; uphill
Recovery: 1 min — Conversational running or walking; downhill
Work: 20 sec — Fast but relaxed; no straining; uphill
Cooldown: 33 min — Conversational running or walking
Use familiar, controllable downhill terrain; walking is valid. If descending is unfamiliar or leaves soreness, shorten it or choose easy running. Easy breathing does not establish low mechanical load.
Effort: Moderate: controlled reps, leave 3–4 in reserve
Home Session A: 2 sets of each: Supported split squat, 8 controlled repetitions per side; Hip hinge, 8 controlled repetitions; Calf raise, 10 controlled repetitions; Dead bug, 6 controlled repetitions per side. Run first. Begin with 5 minutes of easy movement and unloaded rehearsal; rest about 90 seconds between sets/exercises. Leave 3–4 repetitions in reserve. Use two sets only after normal recovery; otherwise repeat one or omit leg work. Finish when the exercises are done; do not fill the clock. No unfamiliar heavy lifts or prolonged slow lowers.
Wed · 2027-04-07easy
Easy run
40 min · ~5.5 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Build relaxed time on feet at conversational effort. Practise the fuel, hydration and kit you intend to use; treat amounts as rehearsal, not a universal prescription.
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.
Workout steps · 40 min
Practise relaxed coordination.
Warm-up: 10 min — Conversational running or walking
Work: 20 sec — Fast but relaxed; no straining
Recovery: 1 min — Conversational running or walking
Work: 20 sec — Fast but relaxed; no straining
Recovery: 1 min — Conversational running or walking
Work: 20 sec — Fast but relaxed; no straining
Recovery: 1 min — Conversational running or walking
Work: 20 sec — Fast but relaxed; no straining
Recovery: 1 min — Conversational running or walking
Work: 20 sec — Fast but relaxed; no straining
Recovery: 1 min — Conversational running or walking
Work: 20 sec — Fast but relaxed; no straining
Cooldown: 23 min — Conversational running or walking
Effort: Moderate: controlled reps, leave 3–4 in reserve
Home Session A: 1 set of each: Supported split squat, 8 controlled repetitions per side; Hip hinge, 8 controlled repetitions; Calf raise, 10 controlled repetitions; Dead bug, 6 controlled repetitions per side. Run first. Begin with 5 minutes of easy movement and unloaded rehearsal; rest about 90 seconds between sets/exercises. Leave 3–4 repetitions in reserve. Keep one set this week; omit leg work if recovery is poor. Finish when the exercises are done; do not fill the clock. No unfamiliar heavy lifts or prolonged slow lowers.
Wed · 2027-04-14easy
Easy run
30 min · ~4.2 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Build relaxed time on feet at conversational effort. Practise the fuel, hydration and kit you intend to use; treat amounts as rehearsal, not a universal prescription.
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.
Workout steps · 50 min
Practise controlled climbing and recovery.
Warm-up: 10 min — Conversational running or walking
Work: 20 sec — Fast but relaxed; no straining; uphill
Recovery: 1 min — Conversational running or walking; downhill
Work: 20 sec — Fast but relaxed; no straining; uphill
Recovery: 1 min — Conversational running or walking; downhill
Work: 20 sec — Fast but relaxed; no straining; uphill
Recovery: 1 min — Conversational running or walking; downhill
Work: 20 sec — Fast but relaxed; no straining; uphill
Recovery: 1 min — Conversational running or walking; downhill
Work: 20 sec — Fast but relaxed; no straining; uphill
Recovery: 1 min — Conversational running or walking; downhill
Work: 20 sec — Fast but relaxed; no straining; uphill
Cooldown: 33 min — Conversational running or walking
Use familiar, controllable downhill terrain; walking is valid. If descending is unfamiliar or leaves soreness, shorten it or choose easy running. Easy breathing does not establish low mechanical load.
Effort: Moderate: controlled reps, leave 3–4 in reserve
Home Session A: 2 sets of each: Supported split squat, 8 controlled repetitions per side; Hip hinge, 8 controlled repetitions; Calf raise, 10 controlled repetitions; Dead bug, 6 controlled repetitions per side. Run first. Begin with 5 minutes of easy movement and unloaded rehearsal; rest about 90 seconds between sets/exercises. Leave 3–4 repetitions in reserve. Use two sets only after normal recovery; otherwise repeat one or omit leg work. Finish when the exercises are done; do not fill the clock. No unfamiliar heavy lifts or prolonged slow lowers.
Wed · 2027-04-21easy
Easy run
40 min · ~5.5 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Build relaxed time on feet at conversational effort. Practise the fuel, hydration and kit you intend to use; treat amounts as rehearsal, not a universal prescription.
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.
Workout steps · 60 min
Practise controlled climbing and recovery.
Warm-up: 10 min — Conversational running or walking
Work: 20 sec — Fast but relaxed; no straining; uphill
Recovery: 1 min — Conversational running or walking; downhill
Work: 20 sec — Fast but relaxed; no straining; uphill
Recovery: 1 min — Conversational running or walking; downhill
Work: 20 sec — Fast but relaxed; no straining; uphill
Recovery: 1 min — Conversational running or walking; downhill
Work: 20 sec — Fast but relaxed; no straining; uphill
Recovery: 1 min — Conversational running or walking; downhill
Work: 20 sec — Fast but relaxed; no straining; uphill
Recovery: 1 min — Conversational running or walking; downhill
Work: 20 sec — Fast but relaxed; no straining; uphill
Cooldown: 43 min — Conversational running or walking
Use familiar, controllable downhill terrain; walking is valid. If descending is unfamiliar or leaves soreness, shorten it or choose easy running. Easy breathing does not establish low mechanical load.
Effort: Moderate: controlled reps, leave 3–4 in reserve
Home Session A: 2 sets of each: Supported split squat, 8 controlled repetitions per side; Hip hinge, 8 controlled repetitions; Calf raise, 10 controlled repetitions; Dead bug, 6 controlled repetitions per side. Run first. Begin with 5 minutes of easy movement and unloaded rehearsal; rest about 90 seconds between sets/exercises. Leave 3–4 repetitions in reserve. Use two sets only after normal recovery; otherwise repeat one or omit leg work. Finish when the exercises are done; do not fill the clock. No unfamiliar heavy lifts or prolonged slow lowers.
Wed · 2027-04-28easy
Easy run
45 min · ~6.2 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
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 4 x 5 minutes uphill at a strong, sustainable effort, with 2 minutes easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Workout steps · 70 min
Practise controlled climbing and recovery.
Warm-up: 10 min — Conversational running or walking
Work: 5 min — Strong and sustainable; uphill
Recovery: 2 min — Conversational running or walking; downhill
Work: 5 min — Strong and sustainable; uphill
Recovery: 2 min — Conversational running or walking; downhill
Work: 5 min — Strong and sustainable; uphill
Recovery: 2 min — Conversational running or walking; downhill
Work: 5 min — Strong and sustainable; uphill
Cooldown: 34 min — Conversational running or walking
Use familiar, controllable downhill terrain; walking is valid. If descending is unfamiliar or leaves soreness, shorten it or choose easy running. Easy breathing does not establish low mechanical load.
Effort: Moderate: controlled reps, leave 3–4 in reserve
Home Session A: 2 sets of each: Supported split squat, 8 controlled repetitions per side; Hip hinge, 8 controlled repetitions; Calf raise, 10 controlled repetitions; Dead bug, 6 controlled repetitions per side. Run first. Begin with 5 minutes of easy movement and unloaded rehearsal; rest about 90 seconds between sets/exercises. Leave 3–4 repetitions in reserve. Use two sets only after normal recovery; otherwise repeat one or omit leg work. Finish when the exercises are done; do not fill the clock. No unfamiliar heavy lifts or prolonged slow lowers.
Wed · 2027-05-05easy
Easy run
50 min · ~6.9 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
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.
Workout steps · 45 min
Practise relaxed coordination.
Warm-up: 10 min — Conversational running or walking
Work: 20 sec — Fast but relaxed; no straining
Recovery: 1 min — Conversational running or walking
Work: 20 sec — Fast but relaxed; no straining
Recovery: 1 min — Conversational running or walking
Work: 20 sec — Fast but relaxed; no straining
Recovery: 1 min — Conversational running or walking
Work: 20 sec — Fast but relaxed; no straining
Recovery: 1 min — Conversational running or walking
Work: 20 sec — Fast but relaxed; no straining
Recovery: 1 min — Conversational running or walking
Work: 20 sec — Fast but relaxed; no straining
Cooldown: 28 min — Conversational running or walking
Effort: Moderate: controlled reps, leave 3–4 in reserve
Home Session A: 1 set of each: Supported split squat, 8 controlled repetitions per side; Hip hinge, 8 controlled repetitions; Calf raise, 10 controlled repetitions; Dead bug, 6 controlled repetitions per side. Run first. Begin with 5 minutes of easy movement and unloaded rehearsal; rest about 90 seconds between sets/exercises. Leave 3–4 repetitions in reserve. Keep one set this week; omit leg work if recovery is poor. Finish when the exercises are done; do not fill the clock. No unfamiliar heavy lifts or prolonged slow lowers.
Wed · 2027-05-12easy
Easy run
35 min · ~4.8 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Build relaxed time on feet at conversational effort. Practise the fuel, hydration and kit you intend to use; treat amounts as rehearsal, not a universal prescription.
Start with 10 minutes easy. Then 4 x 6 minutes uphill at a strong, sustainable effort, with 2 minutes easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Workout steps · 75 min
Practise controlled climbing and recovery.
Warm-up: 10 min — Conversational running or walking
Work: 6 min — Strong and sustainable; uphill
Recovery: 2 min — Conversational running or walking; downhill
Work: 6 min — Strong and sustainable; uphill
Recovery: 2 min — Conversational running or walking; downhill
Work: 6 min — Strong and sustainable; uphill
Recovery: 2 min — Conversational running or walking; downhill
Work: 6 min — Strong and sustainable; uphill
Cooldown: 35 min — Conversational running or walking
Use familiar, controllable downhill terrain; walking is valid. If descending is unfamiliar or leaves soreness, shorten it or choose easy running. Easy breathing does not establish low mechanical load.
Effort: Moderate: controlled reps, leave 3–4 in reserve
Home Session A: 2 sets of each: Supported split squat, 8 controlled repetitions per side; Hip hinge, 8 controlled repetitions; Calf raise, 10 controlled repetitions; Dead bug, 6 controlled repetitions per side. Run first. Begin with 5 minutes of easy movement and unloaded rehearsal; rest about 90 seconds between sets/exercises. Leave 3–4 repetitions in reserve. Use two sets only after normal recovery; otherwise repeat one or omit leg work. Finish when the exercises are done; do not fill the clock. No unfamiliar heavy lifts or prolonged slow lowers.
Wed · 2027-05-19easy
Easy run
45 min · ~6.2 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
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 4 x 7 minutes uphill at a strong, sustainable effort, with 2 minutes easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Workout steps · 80 min
Practise controlled climbing and recovery.
Warm-up: 10 min — Conversational running or walking
Work: 7 min — Strong and sustainable; uphill
Recovery: 2 min — Conversational running or walking; downhill
Work: 7 min — Strong and sustainable; uphill
Recovery: 2 min — Conversational running or walking; downhill
Work: 7 min — Strong and sustainable; uphill
Recovery: 2 min — Conversational running or walking; downhill
Work: 7 min — Strong and sustainable; uphill
Cooldown: 36 min — Conversational running or walking
Use familiar, controllable downhill terrain; walking is valid. If descending is unfamiliar or leaves soreness, shorten it or choose easy running. Easy breathing does not establish low mechanical load.
Effort: Moderate: controlled reps, leave 3–4 in reserve
Home Session A: 2 sets of each: Supported split squat, 8 controlled repetitions per side; Hip hinge, 8 controlled repetitions; Calf raise, 10 controlled repetitions; Dead bug, 6 controlled repetitions per side. Run first. Begin with 5 minutes of easy movement and unloaded rehearsal; rest about 90 seconds between sets/exercises. Leave 3–4 repetitions in reserve. Use two sets only after normal recovery; otherwise repeat one or omit leg work. Finish when the exercises are done; do not fill the clock. No unfamiliar heavy lifts or prolonged slow lowers.
Wed · 2027-05-26easy
Easy run
50 min · ~6.9 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
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.
Warm up 10 minutes easy. Run or power-hike 2 x 10 minutes uphill at conversational to steady effort, with 3 minutes descending under control between. Finish with at least 10 minutes easy; the remaining time is easy. The main long outing is the main training. Use familiar terrain; if tired or descending is unfamiliar, stay entirely easy.
Workout steps · 85 min
Practise controlled climbing and recovery.
Warm-up: 10 min — Conversational running or walking
Work: 10 min — Conversational to steady; never straining; uphill
Recovery: 3 min — Conversational running or walking; downhill
Work: 10 min — Conversational to steady; never straining; uphill
Cooldown: 52 min — Conversational running or walking
Use familiar, controllable downhill terrain; walking is valid. If descending is unfamiliar or leaves soreness, shorten it or choose easy running. Easy breathing does not establish low mechanical load.
Effort: Moderate: controlled reps, leave 3–4 in reserve
Home Session A: 1 set of each: Supported split squat, 8 controlled repetitions per side; Hip hinge, 8 controlled repetitions; Calf raise, 10 controlled repetitions; Dead bug, 6 controlled repetitions per side. Run first. Begin with 5 minutes of easy movement and unloaded rehearsal; rest about 90 seconds between sets/exercises. Leave 3–4 repetitions in reserve. Keep one set this week; omit leg work if recovery is poor. Finish when the exercises are done; do not fill the clock. No unfamiliar heavy lifts or prolonged slow lowers.
Wed · 2027-06-02easy
Easy run
30 min · ~4.2 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Keep the whole outing conversational. Hike steep climbs and descend on familiar terrain under control. Rehearse pacing and fuelling without a faster finish. 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.
Workout steps · 45 min
Practise relaxed coordination.
Warm-up: 10 min — Conversational running or walking
Work: 20 sec — Fast but relaxed; no straining
Recovery: 1 min — Conversational running or walking
Work: 20 sec — Fast but relaxed; no straining
Recovery: 1 min — Conversational running or walking
Work: 20 sec — Fast but relaxed; no straining
Recovery: 1 min — Conversational running or walking
Work: 20 sec — Fast but relaxed; no straining
Recovery: 1 min — Conversational running or walking
Work: 20 sec — Fast but relaxed; no straining
Recovery: 1 min — Conversational running or walking
Work: 20 sec — Fast but relaxed; no straining
Cooldown: 28 min — Conversational running or walking
Effort: Moderate: controlled reps, leave 3–4 in reserve
Home Session A: 1 set of each: Supported split squat, 8 controlled repetitions per side; Hip hinge, 8 controlled repetitions; Calf raise, 10 controlled repetitions; Dead bug, 6 controlled repetitions per side. Run first. Begin with 5 minutes of easy movement and unloaded rehearsal; rest about 90 seconds between sets/exercises. Leave 3–4 repetitions in reserve. Keep one set this week; omit leg work if recovery is poor. Finish when the exercises are done; do not fill the clock. No unfamiliar heavy lifts or prolonged slow lowers.
Wed · 2027-06-09easy
Easy run
45 min · ~6.2 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. Practise the fuel, hydration and kit you intend to use; treat amounts as rehearsal, not a universal prescription.
Warm up 10 minutes easy. Run or power-hike 2 x 10 minutes uphill at conversational to steady effort, with 3 minutes descending under control between. Finish with at least 10 minutes easy; the remaining time is easy. The main long outing is the main training. Use familiar terrain; if tired or descending is unfamiliar, stay entirely easy.
Workout steps · 85 min
Practise controlled climbing and recovery.
Warm-up: 10 min — Conversational running or walking
Work: 10 min — Conversational to steady; never straining; uphill
Recovery: 3 min — Conversational running or walking; downhill
Work: 10 min — Conversational to steady; never straining; uphill
Cooldown: 52 min — Conversational running or walking
Use familiar, controllable downhill terrain; walking is valid. If descending is unfamiliar or leaves soreness, shorten it or choose easy running. Easy breathing does not establish low mechanical load.
Effort: Moderate: controlled reps, leave 3–4 in reserve
Home Session A: 1 set of each: Supported split squat, 8 controlled repetitions per side; Hip hinge, 8 controlled repetitions; Calf raise, 10 controlled repetitions; Dead bug, 6 controlled repetitions per side. Run first. Begin with 5 minutes of easy movement and unloaded rehearsal; rest about 90 seconds between sets/exercises. Leave 3–4 repetitions in reserve. Keep one set this week; omit leg work if recovery is poor. Finish when the exercises are done; do not fill the clock. No unfamiliar heavy lifts or prolonged slow lowers.
Wed · 2027-06-16easy
Easy run
25 min · ~3.5 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Keep the whole outing conversational. Hike steep climbs and descend on familiar terrain under control. Rehearse pacing and fuelling without a faster finish. 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.
Workout steps · 45 min
Practise controlled climbing and recovery.
Warm-up: 10 min — Conversational running or walking
Work: 3 min — Strong, sustainable uphill effort; uphill
Recovery: 2 min — Conversational running or walking; downhill
Work: 3 min — Strong, sustainable uphill effort; uphill
Recovery: 2 min — Conversational running or walking; downhill
Work: 3 min — Strong, sustainable uphill effort; uphill
Recovery: 2 min — Conversational running or walking; downhill
Work: 3 min — Strong, sustainable uphill effort; uphill
Recovery: 2 min — Conversational running or walking; downhill
Work: 3 min — Strong, sustainable uphill effort; uphill
Cooldown: 12 min — Conversational running or walking
Use familiar, controllable downhill terrain; walking is valid. If descending is unfamiliar or leaves soreness, shorten it or choose easy running. Easy breathing does not establish low mechanical load.
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.
Start with 10 minutes easy. Then 2 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.
Workout steps · 30 min
Practise controlled climbing and recovery.
Warm-up: 10 min — Conversational running or walking
Work: 3 min — Strong, sustainable uphill effort; uphill
Recovery: 2 min — Conversational running or walking; downhill
Work: 3 min — Strong, sustainable uphill effort; uphill
Cooldown: 12 min — Conversational running or walking
Use familiar, controllable downhill terrain; walking is valid. If descending is unfamiliar or leaves soreness, shorten it or choose easy running. Easy breathing does not establish low mechanical load.
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: Trail Verbier St-Bernard by UTMB Verbier Marathon 43K
Effort: Race execution
Run the 43 km as planned: start controlled and use the fuelling and kit rehearsed in training. In the 36 to 48 hours before, eat mostly carbohydrate (about 10 to 12 g per kg of body weight a day, from familiar foods), and have a familiar breakfast two to four hours before the start. 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 · 2027-07-10recovery
Post-race recovery
Effort: Rest or very easy
Prioritize rest, food, fluids and gentle movement; do not schedule a workout by default.
Sun · 2027-07-11recovery
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: 18.8 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 Trail Verbier St-Bernard by UTMB Verbier Marathon X-Treme course
At 43 km with 3,000 m of climbing, this distance challenges both endurance and climbing ability without the time-management demands of a full ultra. With 70 m of vertical per kilometer, expect significant hiking sections — training should emphasise power-hiking and efficient descending. The official cutoff is 13.5 hours, so pace management starts from week one.
This training plan adapts the 16-week structure specifically for 43 km with 3,000 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 Verbier Marathon 43K
The current 16-week schedule has these phases for 43 km and 3,000 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.
Preparing for steep terrain
At 70 m of vertical per kilometer, the Trail Verbier St-Bernard by UTMB Verbier Marathon X-Treme 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 familiar, controlled descending. Optional strength starts with a small dose and does not replace descending practice.
Practice eating and drinking on steep climbs — this is where many runners lose time to nausea and energy dips.