Free 16-Week Training Plan for Trail Verbier St-Bernard by UTMB X-Alpine 140K
Train for long Valais climbs, technical descents, and a race that rewards patient pacing.
At 140 km with 8,900 m of elevation gain, this is an ultra-distance effort that demands careful fueling, pacing, and mental resilience. With 64 m of vertical per kilometer, expect significant hiking sections — training should emphasise power-hiking and efficient descending. The official cutoff is 42 hours, so pace management starts from week one.
Race date: Fri, 9 July 2027First come, first served140 km · 8,900 mStart: 22:00
Race prep workspace
Continue Trail Verbier St-Bernard by UTMB X-Alpine 140K
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 X-Alpine 140K. Here is the public training preview.
140 km · +8,900 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-x-alpine-140k/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 (1h 20m · ~7.4 km · +550 m)
and rehearses the 64 m/km demand of X-Alpine 140K.
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 8h 20m of running.
Fit the plan to your recent training
This schedule opens at 8h 20m of running and 1,550 m of climbing in week one and peaks at 11h 45m and 3,375 m in a week; the longest planned outing is 5h 50m. 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.
18.0 min/km average required. At an easy all-day pace the course takes about 38 h of the 42 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, Trail Verbier St-Bernard by UTMB X-Traversee 77K 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 2027-03-22, 23 weeks from now.
Duration
16 weeks
Start
2027-03-22
Peak weekly time
11h 45m
Peak weekly vert
3,375 m
Week 1Base Building
8h 20m ·
1,550 m vert
Mon · 2027-03-22rest
Rest
Effort: Rest
Rest or gentle mobility.
Tue · 2027-03-23hills
Easy hills + uphill strides
1h 20m · 550 m vert · ~7.4 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 · 80 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: 63 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
1h 05m · ~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 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 · 90 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: 73 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
1h 05m · ~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 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 · 90 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: 73 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
1h 10m · ~9.7 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 · 70 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: 53 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
55 min · ~7.6 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 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 · 90 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: 73 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
1h 20m · ~11.1 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 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 · 105 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: 88 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
1h 20m · ~11.1 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 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.
Workout steps · 120 min
Practise controlled climbing and recovery.
Warm-up: 10 min — Conversational running or walking
Work: 8 min — Strong and sustainable; uphill
Recovery: 3 min — Conversational running or walking; downhill
Work: 8 min — Strong and sustainable; uphill
Recovery: 3 min — Conversational running or walking; downhill
Work: 8 min — Strong and sustainable; uphill
Recovery: 3 min — Conversational running or walking; downhill
Work: 8 min — Strong and sustainable; uphill
Recovery: 3 min — Conversational running or walking; downhill
Work: 8 min — Strong and sustainable; uphill
Cooldown: 58 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.
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 · 80 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: 63 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
1h 00m · ~8.3 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 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.
Workout steps · 120 min
Practise controlled climbing and recovery.
Warm-up: 10 min — Conversational running or walking
Work: 8 min — Strong and sustainable; uphill
Recovery: 3 min — Conversational running or walking; downhill
Work: 8 min — Strong and sustainable; uphill
Recovery: 3 min — Conversational running or walking; downhill
Work: 8 min — Strong and sustainable; uphill
Recovery: 3 min — Conversational running or walking; downhill
Work: 8 min — Strong and sustainable; uphill
Recovery: 3 min — Conversational running or walking; downhill
Work: 8 min — Strong and sustainable; uphill
Cooldown: 58 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.
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.
Workout steps · 120 min
Practise controlled climbing and recovery.
Warm-up: 10 min — Conversational running or walking
Work: 8 min — Strong and sustainable; uphill
Recovery: 3 min — Conversational running or walking; downhill
Work: 8 min — Strong and sustainable; uphill
Recovery: 3 min — Conversational running or walking; downhill
Work: 8 min — Strong and sustainable; uphill
Recovery: 3 min — Conversational running or walking; downhill
Work: 8 min — Strong and sustainable; uphill
Recovery: 3 min — Conversational running or walking; downhill
Work: 8 min — Strong and sustainable; uphill
Cooldown: 58 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.
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.
Workout steps · 120 min
Rehearse sustainable race effort.
Warm-up: 10 min — Conversational running or walking
Work: 12 min — Steady race-specific effort
Recovery: 10 min — Conversational running or walking
Work: 12 min — Steady race-specific effort
Recovery: 10 min — Conversational running or walking
Work: 12 min — Steady race-specific effort
Cooldown: 54 min — Conversational running or walking
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.
Workout steps · 90 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: 73 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
1h 05m · ~9 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.
Workout steps · 120 min
Rehearse sustainable race effort.
Warm-up: 10 min — Conversational running or walking
Work: 12 min — Steady race-specific effort
Recovery: 10 min — Conversational running or walking
Work: 12 min — Steady race-specific effort
Recovery: 10 min — Conversational running or walking
Work: 12 min — Steady race-specific effort
Cooldown: 54 min — Conversational running or walking
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.
Workout steps · 70 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: 37 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. 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.
Race Day: Trail Verbier St-Bernard by UTMB X-Alpine 140K
Effort: Race execution
Run the 140 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: 18.0 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 Trail Verbier St-Bernard by UTMB X-Alpine 140K course
At 140 km with 8,900 m of elevation gain, this is an ultra-distance effort that demands careful fueling, pacing, and mental resilience. With 64 m of vertical per kilometer, expect significant hiking sections — training should emphasise power-hiking and efficient descending. The official cutoff is 42 hours, so pace management starts from week one.
This training plan adapts the 16-week structure specifically for 140 km with 8,900 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 X-Alpine 140K
The current 16-week schedule has these phases for 140 km and 8,900 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 64 m of vertical per kilometer, the Trail Verbier St-Bernard by UTMB X-Alpine 140K 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.