Free 16-Week Training Plan for Transvulcania Vertical Kilometer
Run from sea level over La Palma's volcanic spine, then descend hard toward the Atlantic.
At 7.28 km with 1,164 m of elevation gain, this is a fast, punchy distance where speed and hill strength both matter. With 160 m of vertical per kilometer, expect significant hiking sections — training should emphasise power-hiking and efficient descending. The official cutoff is 3 hours, so pace management starts from week one.
Expected race date: Thu, 6 May 2027Qualifying result required7.3 km · 1,164 mStart: 17:00
Use this date as a planning estimate
The organizer has confirmed the event window, but not Vertical Kilometer's detailed start schedule. The plan currently uses the expected distance day.
I'm preparing for Transvulcania Vertical Kilometer. Here is the public training preview.
7.3 km · +1,164 m · 216 days to race day
Public preview only; my private routes and schedule changes are not included.
Plan: https://trailsplits.com/races/transvulcania-vertical-kilometer/training-plan?tier=strong-finish&strength=1&strength_track=no-gym&engine=unified
No account needed. A kept plan stays on this browser until its storage is cleared; find it under My kept plans, where you can also change single weeks.
Optional account and live calendar
Save it to your account, subscribe once, then adjust concrete dates as life changes.
Signed-in plan changes save automatically and update the same personal calendar URL.
Use the snapshot calendar without an account, or sign in for autosave.
Choose a subscription that refreshes, or download a one-time copy.
Terrain autopilot
Find a matching route near you
We'll look for a loop near you that matches your next run (25 min · ~2.6 km · +125 m)
and rehearses the 160 m/km demand of Vertical Kilometer.
Terrain intel
Volcanic sand, lava trail, exposed ridges, forest track, technical mountain descent, and a long sea-level-to-summit climb on GR 131 and GR 130.
Weather & kit
May can combine warm exposed lower slopes, strong ridge wind, cool high-altitude conditions, and intense sun with little shade.
What this plan focuses on
Sustained climbing from sea level on loose volcanic terrain.
Descending durability after reaching Roque de los Muchachos.
Heat, sun, wind, and hydration management.
Fast hiking transitions on the longest climbs.
Footing and pacing on sand, ash, rock, and forest trail.
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 2h 50m of running.
Fit the plan to your recent training
This schedule opens at 2h 50m of running and 350 m of climbing in week one and peaks at 3h 55m and 1,025 m in a week; the longest planned outing is 1h 30m. 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
1,025 m
3h 55m total training time
Cutoff pressure
Generous cutoff
24.7 min/km average required. At an easy all-day pace the course takes about 1.5 h of the 3 h allowed.
Training emphasis: power-hiking, steep descending, poles, and eccentric quad strength.
Plan summary
The block begins on 2027-01-18, 15 weeks from now.
Duration
16 weeks
Start
2027-01-18
Peak weekly time
3h 55m
Peak weekly vert
1,025 m
Week 1Base Building
2h 50m ·
350 m vert
Mon · 2027-01-18rest
Rest
Effort: Rest
Rest or gentle mobility.
Tue · 2027-01-19hills
Easy hills + uphill strides
25 min · 125 m vert · ~2.6 km
Effort: Easy; strides strong but relaxed
Start with 10 minutes easy on rolling terrain. Then 4 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.
Wed · 2027-01-20easy
Easy run
30 min · ~4.2 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
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.
Wed · 2027-01-27easy
Easy run
25 min · ~3.5 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
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.
Wed · 2027-02-03easy
Easy run
25 min · ~3.5 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
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.
Wed · 2027-02-10easy
Easy run
25 min · ~3.5 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
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.
Wed · 2027-02-17easy
Easy run
30 min · ~4.2 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
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.
Wed · 2027-02-24easy
Easy run
35 min · ~4.8 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Start with 10 minutes easy. Then 2 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.
Wed · 2027-03-03easy
Easy run
25 min · ~3.5 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Start with 10 minutes easy. Then 4 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.
Wed · 2027-03-10easy
Easy run
35 min · ~4.8 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Start with 10 minutes easy. Then 3 x 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.
Wed · 2027-03-17easy
Easy run
30 min · ~4.2 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Start with 10 minutes easy. Then 2 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.
Wed · 2027-03-24easy
Easy run
30 min · ~4.2 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Start with 10 minutes easy. Then 2 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.
Wed · 2027-03-31easy
Easy run
35 min · ~4.8 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Start with 10 minutes easy. Then 4 x 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.
Wed · 2027-04-07easy
Easy run
35 min · ~4.8 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.
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.
Start with 10 minutes easy. Then 3 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.
Wed · 2027-04-21easy
Easy run
35 min · ~4.8 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 7.3 km as planned: start controlled and use the fuelling and kit rehearsed in training.
Fri · 2027-05-07recovery
Post-race recovery
Effort: Rest or very easy
Prioritize rest, food, fluids and gentle movement; do not schedule a workout by default.
Sat · 2027-05-08recovery
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: 24.7 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 Transvulcania Vertical Kilometer course
At 7.28 km with 1,164 m of elevation gain, this is a fast, punchy distance where speed and hill strength both matter. With 160 m of vertical per kilometer, expect significant hiking sections — training should emphasise power-hiking and efficient descending. The official cutoff is 3 hours, so pace management starts from week one.
This training plan adapts the 16-week structure specifically for 7.3 km with 1,164 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 Vertical Kilometer
The current 16-week schedule has these phases for 7.3 km and 1,164 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.
Preparing for steep terrain
At 160 m of vertical per kilometer, the Transvulcania Vertical Kilometer 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 steep, controlled descending, and the strength sessions carry the eccentric work for your quads.
Practice eating and drinking on steep climbs — this is where many runners lose time to nausea and energy dips.