Free 16-Week Training Plan for Ultra-Trail Kosciuszko by UTMB Kosci30
Train for exposed high-country running, long runnable climbs, and fast-changing alpine weather.
At 32 km with 670 m of climbing, this distance challenges both endurance and climbing ability without the time-management demands of a full ultra. At 21 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 7.5 hours, so pace management starts from week one.
Race date: Thu, 26 November 2026Open entry32 km · 670 mStart: 10:00
Race prep workspace
Continue Ultra-Trail Kosciuszko by UTMB Kosci30
Your race plan, next route workout, official GPX, fueling, cutoff, weather, and calendar link in one place.
I'm preparing for Ultra-Trail Kosciuszko by UTMB Kosci30. Here is the public training preview.
32 km · +670 m · 55 days to race day
Public preview only; my private routes and schedule changes are not included.
Plan: https://trailsplits.com/races/ultra-trail-kosciuszko-by-utmb-kosci30/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 20m · ~10.1 km · +150 m)
and rehearses the 21 m/km demand of Kosci30.
Terrain intel
Snowy Mountains fire trail and alpine singletrack above the treeline, with long runnable gradients rather than technical steps.
Weather & kit
Late November is early summer, but the Main Range at 2,000 m can deliver heat, hail and near-freezing wind in the same day.
What this plan focuses on
Build sustained runnable climbing rather than hiking power.
Train in exposed, windy conditions.
Rehearse a full weather kit you can carry all day.
Prepare for long stretches without shade.
Practise fast fire-trail descending.
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 35m of running.
Fit the plan to your recent training
This schedule opens at 3h 35m of running and 175 m of climbing in week one and peaks at 5h 15m and 500 m in a week; the longest planned outing is 2h 05m. 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
500 m
5h 15m total training time
Cutoff pressure
Moderate cutoff
14.1 min/km average required. At an easy all-day pace the course takes about 5.5 h of the 7.5 h allowed.
Training emphasis: aerobic cruising speed, cadence control, and late-race leg speed.
Plan summary
You are in week 8 of 16. The block began on 2026-08-10; the weeks before today are behind you, not ahead.
Duration
16 weeks
Start
2026-08-10
Peak weekly time
5h 15m
Peak weekly vert
500 m
Week 1Base Building
3h 35m ·
175 m vert
Mon · 2026-08-10rest
Rest
Effort: Rest
Rest or gentle mobility.
Tue · 2026-08-11hills
Easy hills + uphill strides
45 min · 75 m vert · ~5.7 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 · 2026-08-13easy
Easy run
1h 25m · ~11.8 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session B: step-downs (slow 3–4s), lunges/sit-to-stand, soleus raises, carries (backpack), dead bug. Quality reps; stop well before failure. Keep the slow step-downs at least a day away from a long run; if this session falls the day before or after one, swap them for core work. In peak weeks, keep it short and easy.
Sat · 2026-08-15long
Long run
1h 25m · 100 m vert · ~11.1 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 · 2026-08-20easy
Easy run
1h 30m · ~12.5 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session B: step-downs (slow 3–4s), lunges/sit-to-stand, soleus raises, carries (backpack), dead bug. Quality reps; stop well before failure. Keep the slow step-downs at least a day away from a long run; if this session falls the day before or after one, swap them for core work. In peak weeks, keep it short and easy.
Sat · 2026-08-22long
Long run
1h 30m · 125 m vert · ~11.6 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 30m · ~12.5 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session B: step-downs (slow 3–4s), lunges/sit-to-stand, soleus raises, carries (backpack), dead bug. Quality reps; stop well before failure. Keep the slow step-downs at least a day away from a long run; if this session falls the day before or after one, swap them for core work. In peak weeks, keep it short and easy.
Sat · 2026-08-29long
Long run
1h 30m · 125 m vert · ~11.6 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 · 2026-09-03easy
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 · 2026-09-05long
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 · 2026-09-10easy
Easy run
1h 35m · ~13.1 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 · 2026-09-12long
Long run
1h 35m · 175 m vert · ~12 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 · 2026-09-17easy
Easy run
1h 40m · ~13.8 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session B: step-downs (slow 3–4s), lunges/sit-to-stand, soleus raises, carries (backpack), dead bug. Quality reps; stop well before failure. Keep the slow step-downs at least a day away from a long run; if this session falls the day before or after one, swap them for core work. In peak weeks, keep it short and easy.
Sat · 2026-09-19long
Long run
1h 40m · 175 m vert · ~12.7 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 30m · ~12.5 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session B: step-downs (slow 3–4s), lunges/sit-to-stand, soleus raises, carries (backpack), dead bug. Quality reps; stop well before failure. Keep the slow step-downs at least a day away from a long run; if this session falls the day before or after one, swap them for core work. In peak weeks, keep it short and easy.
Sat · 2026-09-26long
Long run
1h 45m · 200 m vert · ~13.2 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 · 2026-10-01easy
Easy run
1h 25m · ~11.8 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session B: step-downs (slow 3–4s), lunges/sit-to-stand, soleus raises, carries (backpack), dead bug. Quality reps; stop well before failure. Keep the slow step-downs at least a day away from a long run; if this session falls the day before or after one, swap them for core work. In peak weeks, keep it short and easy.
Sat · 2026-10-03long
Long run
1h 20m · 150 m vert · ~10.1 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 35m · ~13.1 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 50m · 225 m vert · ~13.7 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 · 2026-10-15easy
Easy run
1h 40m · ~13.8 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session B: step-downs (slow 3–4s), lunges/sit-to-stand, soleus raises, carries (backpack), dead bug. Quality reps; stop well before failure. Keep the slow step-downs at least a day away from a long run; if this session falls the day before or after one, swap them for core work. In peak weeks, keep it short and easy.
Sat · 2026-10-17long
Long run
1h 50m · 250 m vert · ~13.6 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 · 2026-10-22easy
Easy run
1h 45m · ~14.5 km
Effort: Easy
Conversational aerobic running. Keep easy days easy enough to support the key work.
Effort: Moderate: controlled reps, stop 1–2 short of failure
No-gym Session B: step-downs (slow 3–4s), lunges/sit-to-stand, soleus raises, carries (backpack), dead bug. Quality reps; stop well before failure. Keep the slow step-downs at least a day away from a long run; if this session falls the day before or after one, swap them for core work. In peak weeks, keep it short and easy.
Sat · 2026-10-24long
Long run
1h 55m · 250 m vert · ~14.2 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 · 2026-10-29easy
Easy run
1h 35m · ~13.1 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 · 2026-11-05easy
Easy run
1h 50m · ~15.2 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 · 2026-11-12easy
Easy run
1h 45m · ~14.5 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 32 km as planned: start controlled and use the fuelling and kit rehearsed in training.
Fri · 2026-11-27recovery
Post-race recovery
Effort: Rest or very easy
Prioritize rest, food, fluids and gentle movement; do not schedule a workout by default.
Sat · 2026-11-28recovery
Optional easy movement
Effort: Rest or very easy
Walk or move very easily only if it feels restorative. A return to running is individual.
Cutoff check
If your race has a time limit, this estimates the minimum average pace and whether your
target finish time clears the cutoff.
Result
Min pace: 14.1 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 Ultra-Trail Kosciuszko by UTMB Kosci30 course
At 32 km with 670 m of climbing, this distance challenges both endurance and climbing ability without the time-management demands of a full ultra. At 21 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 7.5 hours, so pace management starts from week one.
This training plan adapts the 16-week structure specifically for 32 km with 670 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 Kosci30
The current 16-week schedule has these phases for 32 km and 670 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 21 m of vertical per kilometer, much of the Ultra-Trail Kosciuszko by UTMB Kosci30 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.