Free 16-Week Training Plan for TransLantau by UTMB TransLantau15
Train for stair-heavy climbs, humid coastal ridges, and repeated technical descents on Lantau Island.
At 15 km with 500 m of elevation gain, this is a fast, punchy distance where speed and hill strength both matter. At 33 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 4 hours, so pace management starts from week one.
Race date: Sun, 15 November 2026Open entry15 km · 500 mStart: 10:30
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Continue TransLantau by UTMB TransLantau15
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I'm preparing for TransLantau by UTMB TransLantau15. Here is the public training preview.
15 km · +500 m · 44 days to race day
Public preview only; my private routes and schedule changes are not included.
Plan: https://trailsplits.com/races/translantau-by-utmb-translantau15/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 30m · ~11.3 km · +175 m)
and rehearses the 33 m/km demand of TransLantau15.
Terrain intel
Expect country-park singletrack, stone steps, paved connectors, ridgelines, and coastal descents.
Weather & kit
November is cooler than summer but can still be humid and exposed on open ridges.
What this plan focuses on
Add stair and step-down conditioning.
Practice runnable climbing after road connectors.
Train quad durability for hard descents.
Use humidity-aware hydration.
Keep cadence quick on mixed surfaces.
Unified race plan · beta
Uses the same load, recovery and taper rules as race discovery, with course-specific climbing only because this course has verified elevation.
Use it for race-effort sessions and race day. Easy runs stay easy whatever the goal; the plan's efforts come from how you run now.
Your starting point
Not stated. The plan assumes a typical starting week for this race and opens at 3h 00m of running.
Fit the plan to your recent training
This schedule opens at 3h 00m of running and 125 m of climbing in week one and peaks at 4h 15m and 375 m in a week; the longest planned outing is 1h 40m. 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.
Little downhill to prepare for; general strength still helps.
Peak week target
375 m
4h 15m total training time
Cutoff pressure
Moderate cutoff
16.0 min/km average required. At an easy all-day pace the course takes about 2.5 h of the 4 h allowed.
Training emphasis: aerobic cruising speed, cadence control, and late-race leg speed.
Plan summary
You are in week 10 of 16. The block began on 2026-07-27; the weeks before today are behind you, not ahead.
Duration
16 weeks
Start
2026-07-27
Peak weekly time
4h 15m
Peak weekly vert
375 m
Week 1Base Building
3h 00m ·
125 m vert
Mon · 2026-07-27rest
Rest
Effort: Rest
Rest or gentle mobility.
Tue · 2026-07-28hills
Easy hills + uphill strides
40 min · 50 m vert · ~5.2 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 · 2026-07-30easy
Easy run
1h 10m · ~9.7 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 · 2026-08-01long
Long run
1h 10m · 75 m vert · ~9.2 km
Effort: Easy
Build relaxed time on feet at conversational effort.
Start with 10 minutes easy on rolling terrain. Then 6 x 20 seconds uphill strides, strong but relaxed, walking back down between them. Finish with at least 10 minutes easy; the rest of the run is easy on the hills.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session A: Bulgarian split squat, single-leg RDL, step-ups (bench/stairs), calf raises, side plank. Quality reps; stop well before failure. If 10 reps feels easy, add weight (backpack/water) so the last 2 reps feel challenging. In peak weeks, keep it short and easy.
Thu · 2026-08-06easy
Easy run
1h 10m · ~9.7 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 · 2026-08-08long
Long run
1h 10m · 100 m vert · ~9 km
Effort: Easy
Build relaxed time on feet at conversational effort.
Start with 10 minutes easy on rolling terrain. Then 6 x 20 seconds uphill strides, strong but relaxed, walking back down between them. Finish with at least 10 minutes easy; the rest of the run is easy on the hills.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session A: Bulgarian split squat, single-leg RDL, step-ups (bench/stairs), calf raises, side plank. Quality reps; stop well before failure. If 10 reps feels easy, add weight (backpack/water) so the last 2 reps feel challenging. In peak weeks, keep it short and easy.
Thu · 2026-08-13easy
Easy run
1h 15m · ~10.4 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session B: step-downs (slow 3–4s), lunges/sit-to-stand, soleus raises, carries (backpack), dead bug. Quality reps; stop well before failure. Keep the slow step-downs at least a day away from a long run; if this session falls the day before or after one, swap them for core work. In peak weeks, keep it short and easy.
Sat · 2026-08-15long
Long run
1h 15m · 100 m vert · ~9.7 km
Effort: Easy
Build relaxed time on feet at conversational effort.
Start with 10 minutes easy. Then 6 x 20 seconds relaxed strides, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session A: Bulgarian split squat, single-leg RDL, step-ups (bench/stairs), calf raises, side plank. Quality reps; stop well before failure. If 10 reps feels easy, add weight (backpack/water) so the last 2 reps feel challenging. In peak weeks, keep it short and easy.
Thu · 2026-08-20easy
Easy run
1h 05m · ~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 · 2026-08-22long
Long run
55 min · 75 m vert · ~7.1 km
Effort: Easy
Build relaxed time on feet at conversational effort.
Start with 10 minutes easy on rolling terrain. Then 6 x 20 seconds uphill strides, strong but relaxed, walking back down between them. Finish with at least 10 minutes easy; the rest of the run is easy on the hills.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session A: Bulgarian split squat, single-leg RDL, step-ups (bench/stairs), calf raises, side plank. Quality reps; stop well before failure. If 10 reps feels easy, add weight (backpack/water) so the last 2 reps feel challenging. In peak weeks, keep it short and easy.
Thu · 2026-08-27easy
Easy run
1h 20m · ~11.1 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 · 2026-08-29long
Long run
1h 15m · 125 m vert · ~9.5 km
Effort: Easy
Build relaxed time on feet at conversational effort.
Start with 10 minutes easy on rolling terrain. Then 6 x 20 seconds uphill strides, strong but relaxed, walking back down between them. Finish with at least 10 minutes easy; the rest of the run is easy on the hills.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session A: Bulgarian split squat, single-leg RDL, step-ups (bench/stairs), calf raises, side plank. Quality reps; stop well before failure. If 10 reps feels easy, add weight (backpack/water) so the last 2 reps feel challenging. In peak weeks, keep it short and easy.
Thu · 2026-09-03easy
Easy run
1h 20m · ~11.1 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 · 2026-09-05long
Long run
1h 20m · 125 m vert · ~10.2 km
Effort: Easy
Build relaxed time on feet at conversational effort.
Start with 10 minutes easy. Then 4 x 6 minutes uphill at a hard but repeatable effort, with 2 minutes easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session A: Bulgarian split squat, single-leg RDL, step-ups (bench/stairs), calf raises, side plank. Quality reps; stop well before failure. If 10 reps feels easy, add weight (backpack/water) so the last 2 reps feel challenging. In peak weeks, keep it short and easy.
Thu · 2026-09-10easy
Easy run
1h 15m · ~10.4 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session B: step-downs (slow 3–4s), lunges/sit-to-stand, soleus raises, carries (backpack), dead bug. Quality reps; stop well before failure. Keep the slow step-downs at least a day away from a long run; if this session falls the day before or after one, swap them for core work. In peak weeks, keep it short and easy.
Sat · 2026-09-12long
Long run
1h 25m · 150 m vert · ~10.8 km
Effort: Easy
Build relaxed time on feet at conversational effort.
Start with 10 minutes easy. Then 6 x 20 seconds relaxed strides, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session A: Bulgarian split squat, single-leg RDL, step-ups (bench/stairs), calf raises, side plank. Quality reps; stop well before failure. If 10 reps feels easy, add weight (backpack/water) so the last 2 reps feel challenging. In peak weeks, keep it short and easy.
Thu · 2026-09-17easy
Easy run
1h 10m · ~9.7 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 · 2026-09-19long
Long run
1h 05m · 125 m vert · ~8.2 km
Effort: Easy
Build relaxed time on feet at conversational effort.
Start with 10 minutes easy. Then 4 x 6 minutes uphill at a hard but repeatable effort, with 2 minutes easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session A: Bulgarian split squat, single-leg RDL, step-ups (bench/stairs), calf raises, side plank. Quality reps; stop well before failure. If 10 reps feels easy, add weight (backpack/water) so the last 2 reps feel challenging. In peak weeks, keep it short and easy.
Thu · 2026-09-24easy
Easy run
1h 15m · ~10.4 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session B: step-downs (slow 3–4s), lunges/sit-to-stand, soleus raises, carries (backpack), dead bug. Quality reps; stop well before failure. Keep the slow step-downs at least a day away from a long run; if this session falls the day before or after one, swap them for core work. In peak weeks, keep it short and easy.
Sat · 2026-09-26long
Long run
1h 30m · 175 m vert · ~11.3 km
Effort: Easy
Build relaxed time on feet at conversational effort.
Start with 10 minutes easy. Then 4 x 6 minutes uphill at a hard but repeatable effort, with 2 minutes easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session A: Bulgarian split squat, single-leg RDL, step-ups (bench/stairs), calf raises, side plank. Quality reps; stop well before failure. If 10 reps feels easy, add weight (backpack/water) so the last 2 reps feel challenging. In peak weeks, keep it short and easy.
Thu · 2026-10-01easy
Easy run
1h 20m · ~11.1 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 · 2026-10-03long
Long run
1h 30m · 175 m vert · ~11.3 km
Effort: Easy
Build relaxed time on feet at conversational effort.
Start with 10 minutes easy. Then 4 x 6 minutes uphill at a hard but repeatable effort, with 2 minutes easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session A: Bulgarian split squat, single-leg RDL, step-ups (bench/stairs), calf raises, side plank. Quality reps; stop well before failure. If 10 reps feels easy, add weight (backpack/water) so the last 2 reps feel challenging. In peak weeks, keep it short and easy.
Thu · 2026-10-08easy
Easy run
1h 20m · ~11.1 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 · 2026-10-10long
Long run
1h 35m · 200 m vert · ~11.8 km
Effort: Easy
Build relaxed time on feet at conversational effort.
Start with 10 minutes easy. Then 6 x 20 seconds relaxed strides, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session A: Bulgarian split squat, single-leg RDL, step-ups (bench/stairs), calf raises, side plank. Quality reps; stop well before failure. If 10 reps feels easy, add weight (backpack/water) so the last 2 reps feel challenging. In peak weeks, keep it short and easy.
Thu · 2026-10-15easy
Easy run
1h 20m · ~11.1 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Start with 10 minutes easy. Then 4 x 5 minutes on familiar, controllable terrain at controlled hard, with 2 minutes easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session A: Bulgarian split squat, single-leg RDL, step-ups (bench/stairs), calf raises, side plank. Quality reps; stop well before failure. If 10 reps feels easy, add weight (backpack/water) so the last 2 reps feel challenging. In peak weeks, keep it short and easy.
Thu · 2026-10-22easy
Easy run
1h 25m · ~11.8 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Start with 10 minutes easy. Then 4 x 5 minutes on familiar, controllable terrain at controlled hard, with 2 minutes easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session A: Bulgarian split squat, single-leg RDL, step-ups (bench/stairs), calf raises, side plank. Quality reps; stop well before failure. If 10 reps feels easy, add weight (backpack/water) so the last 2 reps feel challenging. In peak weeks, keep it short and easy.
Thu · 2026-10-29easy
Easy run
1h 25m · ~11.8 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Start with 10 minutes easy. Then 3 x 2 minutes at controlled race effort, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Run the 15 km as planned: start controlled and use the fuelling and kit rehearsed in training.
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: 16.0 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 TransLantau by UTMB TransLantau15 course
At 15 km with 500 m of elevation gain, this is a fast, punchy distance where speed and hill strength both matter. At 33 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 4 hours, so pace management starts from week one.
This training plan adapts the 16-week structure specifically for 15 km with 500 m of elevation gain,
scaling weekly volume and vert targets so your body is ready for race-day demands.
Shorter trail races reward aggressive pacing and strong climbing. The plan emphasises quality intensity — hill repeats, tempo efforts, and race-pace sessions — while building enough endurance to finish strong on tired legs.
Training phases for TransLantau15
The current 16-week schedule has these phases for 15 km and 500 m of climbing:
Weeks 1–6 — Base Building: Establish consistent aerobic training and introduce course-like terrain gradually.
Weeks 7–11 — Vert Accumulation: Increase course-specific climbing while rehearsing easy effort and fueling.
Weeks 12–14 — Peak Volume: Practise the longest planned outings and race equipment without adding extra sessions.
Week 15 — Taper: Reduce training load while retaining a small amount of familiar intensity.
Week 16 — Race week: Reduce training and follow the race-day plan.
Pacing a runnable course
At 33 m of vertical per kilometer, much of the TransLantau by UTMB TransLantau15 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.