BEGIN:VCALENDAR VERSION:2.0 PRODID:-//TrailSplits//Race Training Plan//EN X-WR-CALNAME:TrailSplits: Ultra-Trail Shudao by UTMB MSD 50K (strong-finish\, +strength (no-gym)) METHOD:PUBLISH BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-07-20-effort-legend@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260720 SUMMARY:ℹ️ Effort Legend DESCRIPTION:Use these labels across the plan:\n\nEASY (conversational): re laxed breathing\; you can talk normally.\nMODERATE (steady): you can speak short phrases\; controlled effort.\nHARD (controlled): focused breathing\ ; used for short intervals only.\n\nOptional sessions are labeled "(option al)".\n\n👇 PLAN:\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utm b-msd-50k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-07-20-W1-overview@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260720 SUMMARY:📅 Week 1 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 3h 25m\n• Vert: 800m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (50m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-07-27-W2-overview@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260727 SUMMARY:📅 Week 2 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 3h 25m\n• Vert: 825m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (50m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-03-W3-overview@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260803 SUMMARY:📅 Week 3 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 3h 25m\n• Vert: 875m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (50m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-10-W4-overview@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260810 SUMMARY:📅 Week 4 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 3h 25m\n• Vert: 775m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (50m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-17-W5-overview@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260817 SUMMARY:📅 Week 5 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 3h 50m\n• Vert: 1000m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-24-W6-overview@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260824 SUMMARY:📅 Week 6 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 4h\n• Vert: 1025m\n\nKEY SESSIONS:\n• Wed: Me dium Long Run + Hills (1h)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps://trai lsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-31-W7-overview@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260831 SUMMARY:📅 Week 7 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 4h 15m\n• Vert: 1100m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 5m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps ://trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-07-W8-overview@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260907 SUMMARY:📅 Week 8 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 3h 40m\n• Vert: 925m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (55m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-14-W9-overview@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260914 SUMMARY:📅 Week 9 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 4h 40m\n• Vert: 1200m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 15m)\n• Sat: Long Run (1h 5m)\n\n👇 PLAN:\nh ttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-p lan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-21-W10-overview@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260921 SUMMARY:📅 Week 10 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 4h 50m\n• Vert: 1250m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 15m)\n• Sat: Long Run (1h 10m)\n\n👇 PLAN:\n https://trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training- plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-28-W11-overview@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260928 SUMMARY:📅 Week 11 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 5h 5m\n• Vert: 1400m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (1h 15m)\n• Sat: Long Run (1h 40m)\n\n👇 PLAN:\nh ttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-p lan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-05-W12-overview@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261005 SUMMARY:📅 Week 12 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 4h 20m\n• Vert: 1175m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 5m)\n• Sat: Long Run (1h 25m)\n\n👇 PLAN:\nh ttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-p lan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-12-W13-overview@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261012 SUMMARY:📅 Week 13 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 5h 30m\n• Vert: 1525m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 25m)\n• Sat: Long Run (1h 45m)\n\n👇 PLAN:\n https://trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training- plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-19-W14-overview@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261019 SUMMARY:📅 Week 14 Overview · Taper DESCRIPTION:TOTALS:\n• Time: 3h 50m\n• Vert: 1000m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 5m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps ://trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-26-W15-overview@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261026 SUMMARY:📅 Week 15 Overview · Taper DESCRIPTION:TOTALS:\n• Time: 2h 45m\n• Vert: 725m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (45m)\n• Sat: Long Run (40m)\n\n👇 PLAN:\nhttps:/ /trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-11-02-W16-overview@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261102 SUMMARY:📅 Week 16 Overview · Taper DESCRIPTION:TOTALS:\n• Time: 1h 30m\n• Vert: 300m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (35m)\n\n👇 PLAN:\nhttps://trailsplits.com/races/ ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-07-20-1-Mon-rest@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260720 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-07-21-1-Tue-easy@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260721 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=ultra-trai l-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&distance=MSD+50K&wee k=1&session=W1-Tue-easy&session_type=easy&tier=strong-finish&workout=W1-Tu e-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5\nhttps://trailspl its.com/tools/fuel-calculator?duration_min=35&distance_km=4\nhttps://trail splits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=1&session=W1-Tue-easy&session_type=easy&tier=stron g-finish&workout=W1-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_di st=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-07-21-1-Tue-strength@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260721 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: 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/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+ by+UTMB&distance=MSD+50K&week=1&session=W1-Tue-strength-hill-sprints&sessi on_type=strength-hill-sprints&tier=strong-finish&workout=W1-Tue-strength-h ill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&m ax_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.c om/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultra- trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=1&session=W1-Tue-strength-hill-sprints&session_typ e=strength-hill-sprints&tier=strong-finish&workout=W1-Tue-strength-hill-sp rints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dis t=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-07-22-1-Wed-hills@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260722 SUMMARY:🟠 Medium Long Run + Hills · 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 325m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name =Ultra-Trail+Shudao+by+UTMB&distance=MSD+50K&week=1&session=W1-Wed-hills&s ession_type=hills&tier=strong-finish&workout=W1-Wed-hills&duration=50&hill _preference=hilly&target_dist=5.5&min_dist=4&max_dist=7&target_vert=325&mi n_vert=275&max_vert=375\nhttps://trailsplits.com/tools/fuel-calculator?dur ation_min=50&distance_km=5.5&vert_m=325\nhttps://trailsplits.com/races/ult ra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=1&session=W1-Wed-hills&session_type=hills&tier=str ong-finish&workout=W1-Wed-hills&duration=50&hill_preference=hilly&target_d ist=5.5&min_dist=4&max_dist=7&target_vert=325&min_vert=275&max_vert=375 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-07-23-1-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260723 SUMMARY:🧘 Cross-train (optional) DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplits.com/ races/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-07-24-1-Fri-easy@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260724 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&dista nce=MSD+50K&week=1&session=W1-Fri-easy&session_type=easy&tier=strong-finis h&workout=W1-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4\nh ttps://trailsplits.com/tools/fuel-calculator?duration_min=30&distance_km=3 .5\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/train ing-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=1&session=W1-Fri-easy&session_type=easy&tier=stron g-finish&workout=W1-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_di st=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-07-24-1-Fri-strength@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260724 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultra-trail-shuda o-by-utmb-msd-50k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-07-25-1-Sat-long@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260725 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 250m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB &distance=MSD+50K&week=1&session=W1-Sat-long&session_type=long&tier=strong -finish&workout=W1-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_dis t=8&target_vert=250&min_vert=200&max_vert=300\nhttps://trailsplits.com/too ls/fuel-calculator?duration_min=60&distance_km=7&vert_m=250\nhttps://trail splits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=1&session=W1-Sat-long&session_type=long&tier=stron g-finish&workout=W1-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_di st=8&target_vert=250&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-07-26-1-Sun-recovery@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260726 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 225m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trai l+Shudao+by+UTMB&distance=MSD+50K&week=1&session=W1-Sun-recovery&session_t ype=recovery&tier=strong-finish&workout=W1-Sun-recovery&duration=30&target _dist=3.0&min_dist=2&max_dist=4&target_vert=225&min_vert=175&max_vert=275\ nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&distance_km =3&vert_m=225\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-ms d-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=1&session=W1-Sun-recovery&session_type=recovery&ti er=strong-finish&workout=W1-Sun-recovery&duration=30&target_dist=3.0&min_d ist=2&max_dist=4&target_vert=225&min_vert=175&max_vert=275 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-07-27-2-Mon-rest@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260727 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-07-28-2-Tue-easy@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260728 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=ultra-trai l-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&distance=MSD+50K&wee k=2&session=W2-Tue-easy&session_type=easy&tier=strong-finish&workout=W2-Tu e-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5\nhttps://trailspl its.com/tools/fuel-calculator?duration_min=35&distance_km=4\nhttps://trail splits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=2&session=W2-Tue-easy&session_type=easy&tier=stron g-finish&workout=W2-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_di st=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-07-28-2-Tue-strength@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260728 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: 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/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+ by+UTMB&distance=MSD+50K&week=2&session=W2-Tue-strength-hill-sprints&sessi on_type=strength-hill-sprints&tier=strong-finish&workout=W2-Tue-strength-h ill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&m ax_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.c om/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultra- trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=2&session=W2-Tue-strength-hill-sprints&session_typ e=strength-hill-sprints&tier=strong-finish&workout=W2-Tue-strength-hill-sp rints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dis t=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-07-29-2-Wed-hills@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260729 SUMMARY:🟠 Medium Long Run + Hills · 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 325m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name =Ultra-Trail+Shudao+by+UTMB&distance=MSD+50K&week=2&session=W2-Wed-hills&s ession_type=hills&tier=strong-finish&workout=W2-Wed-hills&duration=50&hill _preference=hilly&target_dist=5.5&min_dist=4&max_dist=7&target_vert=325&mi n_vert=275&max_vert=375\nhttps://trailsplits.com/tools/fuel-calculator?dur ation_min=50&distance_km=5.5&vert_m=325\nhttps://trailsplits.com/races/ult ra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=2&session=W2-Wed-hills&session_type=hills&tier=str ong-finish&workout=W2-Wed-hills&duration=50&hill_preference=hilly&target_d ist=5.5&min_dist=4&max_dist=7&target_vert=325&min_vert=275&max_vert=375 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-07-30-2-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260730 SUMMARY:🧘 Cross-train (optional) DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplits.com/ races/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-07-31-2-Fri-easy@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260731 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&dista nce=MSD+50K&week=2&session=W2-Fri-easy&session_type=easy&tier=strong-finis h&workout=W2-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4\nh ttps://trailsplits.com/tools/fuel-calculator?duration_min=30&distance_km=3 .5\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/train ing-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=2&session=W2-Fri-easy&session_type=easy&tier=stron g-finish&workout=W2-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_di st=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-07-31-2-Fri-strength@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260731 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultra-trail-shuda o-by-utmb-msd-50k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-01-2-Sat-long@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260801 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 275m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB &distance=MSD+50K&week=2&session=W2-Sat-long&session_type=long&tier=strong -finish&workout=W2-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_dis t=8&target_vert=275&min_vert=225&max_vert=325\nhttps://trailsplits.com/too ls/fuel-calculator?duration_min=60&distance_km=7&vert_m=275\nhttps://trail splits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=2&session=W2-Sat-long&session_type=long&tier=stron g-finish&workout=W2-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_di st=8&target_vert=275&min_vert=225&max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-02-2-Sun-recovery@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260802 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 225m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trai l+Shudao+by+UTMB&distance=MSD+50K&week=2&session=W2-Sun-recovery&session_t ype=recovery&tier=strong-finish&workout=W2-Sun-recovery&duration=30&target _dist=3.0&min_dist=2&max_dist=4&target_vert=225&min_vert=175&max_vert=275\ nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&distance_km =3&vert_m=225\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-ms d-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=2&session=W2-Sun-recovery&session_type=recovery&ti er=strong-finish&workout=W2-Sun-recovery&duration=30&target_dist=3.0&min_d ist=2&max_dist=4&target_vert=225&min_vert=175&max_vert=275 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-03-3-Mon-rest@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260803 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-04-3-Tue-easy@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260804 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=ultra-trai l-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&distance=MSD+50K&wee k=3&session=W3-Tue-easy&session_type=easy&tier=strong-finish&workout=W3-Tu e-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5\nhttps://trailspl its.com/tools/fuel-calculator?duration_min=35&distance_km=4\nhttps://trail splits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=3&session=W3-Tue-easy&session_type=easy&tier=stron g-finish&workout=W3-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_di st=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-04-3-Tue-strength@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260804 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: 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/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+ by+UTMB&distance=MSD+50K&week=3&session=W3-Tue-strength-hill-sprints&sessi on_type=strength-hill-sprints&tier=strong-finish&workout=W3-Tue-strength-h ill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&m ax_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.c om/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultra- trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=3&session=W3-Tue-strength-hill-sprints&session_typ e=strength-hill-sprints&tier=strong-finish&workout=W3-Tue-strength-hill-sp rints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dis t=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-05-3-Wed-hills@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260805 SUMMARY:🟠 Medium Long Run + Hills · 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 350m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name =Ultra-Trail+Shudao+by+UTMB&distance=MSD+50K&week=3&session=W3-Wed-hills&s ession_type=hills&tier=strong-finish&workout=W3-Wed-hills&duration=50&hill _preference=hilly&target_dist=5.5&min_dist=4&max_dist=7&target_vert=350&mi n_vert=275&max_vert=425\nhttps://trailsplits.com/tools/fuel-calculator?dur ation_min=50&distance_km=5.5&vert_m=350\nhttps://trailsplits.com/races/ult ra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=3&session=W3-Wed-hills&session_type=hills&tier=str ong-finish&workout=W3-Wed-hills&duration=50&hill_preference=hilly&target_d ist=5.5&min_dist=4&max_dist=7&target_vert=350&min_vert=275&max_vert=425 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-06-3-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260806 SUMMARY:🧘 Cross-train (optional) DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplits.com/ races/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-07-3-Fri-easy@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260807 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&dista nce=MSD+50K&week=3&session=W3-Fri-easy&session_type=easy&tier=strong-finis h&workout=W3-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4\nh ttps://trailsplits.com/tools/fuel-calculator?duration_min=30&distance_km=3 .5\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/train ing-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=3&session=W3-Fri-easy&session_type=easy&tier=stron g-finish&workout=W3-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_di st=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-07-3-Fri-strength@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260807 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultra-trail-shuda o-by-utmb-msd-50k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-08-3-Sat-long@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260808 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 275m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB &distance=MSD+50K&week=3&session=W3-Sat-long&session_type=long&tier=strong -finish&workout=W3-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_dis t=8&target_vert=275&min_vert=225&max_vert=325\nhttps://trailsplits.com/too ls/fuel-calculator?duration_min=60&distance_km=7&vert_m=275\nhttps://trail splits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=3&session=W3-Sat-long&session_type=long&tier=stron g-finish&workout=W3-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_di st=8&target_vert=275&min_vert=225&max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-09-3-Sun-recovery@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260809 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 250m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trai l+Shudao+by+UTMB&distance=MSD+50K&week=3&session=W3-Sun-recovery&session_t ype=recovery&tier=strong-finish&workout=W3-Sun-recovery&duration=30&target _dist=3.0&min_dist=2&max_dist=4&target_vert=240&min_vert=200&max_vert=300\ nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&distance_km =3&vert_m=250\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-ms d-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=3&session=W3-Sun-recovery&session_type=recovery&ti er=strong-finish&workout=W3-Sun-recovery&duration=30&target_dist=3.0&min_d ist=2&max_dist=4&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-10-4-Mon-rest@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260810 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-11-4-Tue-easy@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260811 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=ultra-trai l-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&distance=MSD+50K&wee k=4&session=W4-Tue-easy&session_type=easy&tier=strong-finish&workout=W4-Tu e-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5\nhttps://trailspl its.com/tools/fuel-calculator?duration_min=35&distance_km=4\nhttps://trail splits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=4&session=W4-Tue-easy&session_type=easy&tier=stron g-finish&workout=W4-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_di st=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-11-4-Tue-strength@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260811 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: 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/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+ by+UTMB&distance=MSD+50K&week=4&session=W4-Tue-strength-hill-sprints&sessi on_type=strength-hill-sprints&tier=strong-finish&workout=W4-Tue-strength-h ill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&m ax_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.c om/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultra- trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=4&session=W4-Tue-strength-hill-sprints&session_typ e=strength-hill-sprints&tier=strong-finish&workout=W4-Tue-strength-hill-sp rints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dis t=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-12-4-Wed-hills@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260812 SUMMARY:🟠 Medium Long Run + Hills · 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 300m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name =Ultra-Trail+Shudao+by+UTMB&distance=MSD+50K&week=4&session=W4-Wed-hills&s ession_type=hills&tier=strong-finish&workout=W4-Wed-hills&duration=50&hill _preference=hilly&target_dist=5.5&min_dist=4&max_dist=7&target_vert=300&mi n_vert=250&max_vert=350\nhttps://trailsplits.com/tools/fuel-calculator?dur ation_min=50&distance_km=5.5&vert_m=300\nhttps://trailsplits.com/races/ult ra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=4&session=W4-Wed-hills&session_type=hills&tier=str ong-finish&workout=W4-Wed-hills&duration=50&hill_preference=hilly&target_d ist=5.5&min_dist=4&max_dist=7&target_vert=300&min_vert=250&max_vert=350 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-13-4-Thu-rest@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260813 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-14-4-Fri-easy@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260814 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&dista nce=MSD+50K&week=4&session=W4-Fri-easy&session_type=easy&tier=strong-finis h&workout=W4-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4\nh ttps://trailsplits.com/tools/fuel-calculator?duration_min=30&distance_km=3 .5\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/train ing-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=4&session=W4-Fri-easy&session_type=easy&tier=stron g-finish&workout=W4-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_di st=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-14-4-Fri-strength@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260814 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultra-trail-shuda o-by-utmb-msd-50k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-15-4-Sat-long@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260815 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 250m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB &distance=MSD+50K&week=4&session=W4-Sat-long&session_type=long&tier=strong -finish&workout=W4-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_dis t=8&target_vert=250&min_vert=200&max_vert=300\nhttps://trailsplits.com/too ls/fuel-calculator?duration_min=60&distance_km=7&vert_m=250\nhttps://trail splits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=4&session=W4-Sat-long&session_type=long&tier=stron g-finish&workout=W4-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_di st=8&target_vert=250&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-16-4-Sun-recovery@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260816 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 225m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trai l+Shudao+by+UTMB&distance=MSD+50K&week=4&session=W4-Sun-recovery&session_t ype=recovery&tier=strong-finish&workout=W4-Sun-recovery&duration=30&target _dist=3.0&min_dist=2&max_dist=4&target_vert=225&min_vert=175&max_vert=275\ nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&distance_km =3&vert_m=225\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-ms d-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=4&session=W4-Sun-recovery&session_type=recovery&ti er=strong-finish&workout=W4-Sun-recovery&duration=30&target_dist=3.0&min_d ist=2&max_dist=4&target_vert=225&min_vert=175&max_vert=275 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-17-5-Mon-rest@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260817 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-18-5-Tue-easy@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260818 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=ultra-trai l-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&distance=MSD+50K&wee k=5&session=W5-Tue-easy&session_type=easy&tier=strong-finish&workout=W5-Tu e-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5\nhttps://trailspl its.com/tools/fuel-calculator?duration_min=35&distance_km=4\nhttps://trail splits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=5&session=W5-Tue-easy&session_type=easy&tier=stron g-finish&workout=W5-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_di st=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-18-5-Tue-strength@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260818 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: 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/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+ by+UTMB&distance=MSD+50K&week=5&session=W5-Tue-strength-hill-sprints&sessi on_type=strength-hill-sprints&tier=strong-finish&workout=W5-Tue-strength-h ill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&m ax_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.c om/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultra- trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=5&session=W5-Tue-strength-hill-sprints&session_typ e=strength-hill-sprints&tier=strong-finish&workout=W5-Tue-strength-hill-sp rints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dis t=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-19-5-Wed-hills@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260819 SUMMARY:🟠 Medium Long Run + Hills · 1h DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h\n• Vert: 400m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sp ort=trail_run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name= Ultra-Trail+Shudao+by+UTMB&distance=MSD+50K&week=5&session=W5-Wed-hills&se ssion_type=hills&tier=strong-finish&workout=W5-Wed-hills&duration=60&hill_ preference=hilly&target_dist=6.5&min_dist=5&max_dist=8&target_vert=400&min _vert=325&max_vert=475\nhttps://trailsplits.com/tools/fuel-calculator?dura tion_min=60&distance_km=6.5&vert_m=400\nhttps://trailsplits.com/races/ultr a-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=5&session=W5-Wed-hills&session_type=hills&tier=str ong-finish&workout=W5-Wed-hills&duration=60&hill_preference=hilly&target_d ist=6.5&min_dist=5&max_dist=8&target_vert=400&min_vert=325&max_vert=475 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-20-5-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260820 SUMMARY:🧘 Cross-train (optional) · 10m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 10m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-21-5-Fri-easy@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260821 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&dista nce=MSD+50K&week=5&session=W5-Fri-easy&session_type=easy&tier=strong-finis h&workout=W5-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4\nh ttps://trailsplits.com/tools/fuel-calculator?duration_min=30&distance_km=3 .5\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/train ing-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=5&session=W5-Fri-easy&session_type=easy&tier=stron g-finish&workout=W5-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_di st=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-21-5-Fri-strength@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260821 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultra-trail-shuda o-by-utmb-msd-50k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-22-5-Sat-long@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260822 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 325m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB &distance=MSD+50K&week=5&session=W5-Sat-long&session_type=long&tier=strong -finish&workout=W5-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_dis t=8&target_vert=325&min_vert=275&max_vert=375\nhttps://trailsplits.com/too ls/fuel-calculator?duration_min=60&distance_km=7&vert_m=325\nhttps://trail splits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=5&session=W5-Sat-long&session_type=long&tier=stron g-finish&workout=W5-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_di st=8&target_vert=325&min_vert=275&max_vert=375 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-23-5-Sun-recovery@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260823 SUMMARY:🟢 Recovery Run or Hike · 35m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 35m\n• Vert: 275m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trai l+Shudao+by+UTMB&distance=MSD+50K&week=5&session=W5-Sun-recovery&session_t ype=recovery&tier=strong-finish&workout=W5-Sun-recovery&duration=35&target _dist=3.5&min_dist=3&max_dist=4&target_vert=275&min_vert=225&max_vert=325\ nhttps://trailsplits.com/tools/fuel-calculator?duration_min=35&distance_km =3.5&vert_m=275\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb- msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=5&session=W5-Sun-recovery&session_type=recovery&ti er=strong-finish&workout=W5-Sun-recovery&duration=35&target_dist=3.5&min_d ist=3&max_dist=4&target_vert=275&min_vert=225&max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-24-6-Mon-rest@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260824 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-25-6-Tue-easy@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260825 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=ultra-trai l-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&distance=MSD+50K&wee k=6&session=W6-Tue-easy&session_type=easy&tier=strong-finish&workout=W6-Tu e-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5\nhttps://trailspl its.com/tools/fuel-calculator?duration_min=35&distance_km=4\nhttps://trail splits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=6&session=W6-Tue-easy&session_type=easy&tier=stron g-finish&workout=W6-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_di st=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-25-6-Tue-strength@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260825 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: 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/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+ by+UTMB&distance=MSD+50K&week=6&session=W6-Tue-strength-hill-sprints&sessi on_type=strength-hill-sprints&tier=strong-finish&workout=W6-Tue-strength-h ill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&m ax_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.c om/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultra- trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=6&session=W6-Tue-strength-hill-sprints&session_typ e=strength-hill-sprints&tier=strong-finish&workout=W6-Tue-strength-hill-sp rints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dis t=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-26-6-Wed-hills@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260826 SUMMARY:🟠 Medium Long Run + Hills · 1h DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h\n• Vert: 425m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sp ort=trail_run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name= Ultra-Trail+Shudao+by+UTMB&distance=MSD+50K&week=6&session=W6-Wed-hills&se ssion_type=hills&tier=strong-finish&workout=W6-Wed-hills&duration=60&hill_ preference=hilly&target_dist=6.5&min_dist=5&max_dist=8&target_vert=425&min _vert=350&max_vert=500\nhttps://trailsplits.com/tools/fuel-calculator?dura tion_min=60&distance_km=6.5&vert_m=425\nhttps://trailsplits.com/races/ultr a-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=6&session=W6-Wed-hills&session_type=hills&tier=str ong-finish&workout=W6-Wed-hills&duration=60&hill_preference=hilly&target_d ist=6.5&min_dist=5&max_dist=8&target_vert=425&min_vert=350&max_vert=500 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-27-6-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260827 SUMMARY:🧘 Cross-train (optional) · 15m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 15m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-28-6-Fri-easy@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260828 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&dista nce=MSD+50K&week=6&session=W6-Fri-easy&session_type=easy&tier=strong-finis h&workout=W6-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4\nh ttps://trailsplits.com/tools/fuel-calculator?duration_min=30&distance_km=3 .5\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/train ing-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=6&session=W6-Fri-easy&session_type=easy&tier=stron g-finish&workout=W6-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_di st=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-28-6-Fri-strength@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260828 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultra-trail-shuda o-by-utmb-msd-50k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-29-6-Sat-long@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260829 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 325m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB &distance=MSD+50K&week=6&session=W6-Sat-long&session_type=long&tier=strong -finish&workout=W6-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_dis t=8&target_vert=325&min_vert=275&max_vert=375\nhttps://trailsplits.com/too ls/fuel-calculator?duration_min=60&distance_km=7&vert_m=325\nhttps://trail splits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=6&session=W6-Sat-long&session_type=long&tier=stron g-finish&workout=W6-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_di st=8&target_vert=325&min_vert=275&max_vert=375 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-30-6-Sun-recovery@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260830 SUMMARY:🟢 Recovery Run or Hike · 40m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 40m\n• Vert: 275m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trai l+Shudao+by+UTMB&distance=MSD+50K&week=6&session=W6-Sun-recovery&session_t ype=recovery&tier=strong-finish&workout=W6-Sun-recovery&duration=40&target _dist=4.0&min_dist=3&max_dist=5&target_vert=275&min_vert=225&max_vert=325\ nhttps://trailsplits.com/tools/fuel-calculator?duration_min=40&distance_km =4&vert_m=275\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-ms d-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=6&session=W6-Sun-recovery&session_type=recovery&ti er=strong-finish&workout=W6-Sun-recovery&duration=40&target_dist=4.0&min_d ist=3&max_dist=5&target_vert=275&min_vert=225&max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-08-31-7-Mon-rest@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260831 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-01-7-Tue-easy@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260901 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=ultra-trai l-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&distance=MSD+50K&wee k=7&session=W7-Tue-easy&session_type=easy&tier=strong-finish&workout=W7-Tu e-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5\nhttps://trailspl its.com/tools/fuel-calculator?duration_min=35&distance_km=4\nhttps://trail splits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=7&session=W7-Tue-easy&session_type=easy&tier=stron g-finish&workout=W7-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_di st=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-01-7-Tue-strength@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260901 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: 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/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+ by+UTMB&distance=MSD+50K&week=7&session=W7-Tue-strength-hill-sprints&sessi on_type=strength-hill-sprints&tier=strong-finish&workout=W7-Tue-strength-h ill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&m ax_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.c om/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultra- trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=7&session=W7-Tue-strength-hill-sprints&session_typ e=strength-hill-sprints&tier=strong-finish&workout=W7-Tue-strength-hill-sp rints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dis t=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-02-7-Wed-hills@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260902 SUMMARY:🟠 Medium Long Run + Hills · 1h 5m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 5m\n• Vert: 450m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun &sport=trail_run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_na me=Ultra-Trail+Shudao+by+UTMB&distance=MSD+50K&week=7&session=W7-Wed-hills &session_type=hills&tier=strong-finish&workout=W7-Wed-hills&duration=65&hi ll_preference=hilly&target_dist=7.0&min_dist=5&max_dist=9&target_vert=450& min_vert=375&max_vert=525\nhttps://trailsplits.com/tools/fuel-calculator?d uration_min=65&distance_km=7&vert_m=450\nhttps://trailsplits.com/races/ult ra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=7&session=W7-Wed-hills&session_type=hills&tier=str ong-finish&workout=W7-Wed-hills&duration=65&hill_preference=hilly&target_d ist=7.0&min_dist=5&max_dist=9&target_vert=450&min_vert=375&max_vert=525 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-03-7-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260903 SUMMARY:🧘 Cross-train (optional) · 25m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-04-7-Fri-easy@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260904 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&dista nce=MSD+50K&week=7&session=W7-Fri-easy&session_type=easy&tier=strong-finis h&workout=W7-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4\nh ttps://trailsplits.com/tools/fuel-calculator?duration_min=30&distance_km=3 .5\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/train ing-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=7&session=W7-Fri-easy&session_type=easy&tier=stron g-finish&workout=W7-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_di st=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-04-7-Fri-strength@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260904 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultra-trail-shuda o-by-utmb-msd-50k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-05-7-Sat-long@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260905 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 350m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB &distance=MSD+50K&week=7&session=W7-Sat-long&session_type=long&tier=strong -finish&workout=W7-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_dis t=8&target_vert=350&min_vert=275&max_vert=425\nhttps://trailsplits.com/too ls/fuel-calculator?duration_min=60&distance_km=7&vert_m=350\nhttps://trail splits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=7&session=W7-Sat-long&session_type=long&tier=stron g-finish&workout=W7-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_di st=8&target_vert=350&min_vert=275&max_vert=425 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-06-7-Sun-recovery@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260906 SUMMARY:🟢 Recovery Run or Hike · 40m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 40m\n• Vert: 300m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trai l+Shudao+by+UTMB&distance=MSD+50K&week=7&session=W7-Sun-recovery&session_t ype=recovery&tier=strong-finish&workout=W7-Sun-recovery&duration=40&target _dist=4.0&min_dist=3&max_dist=5&target_vert=300&min_vert=250&max_vert=350\ nhttps://trailsplits.com/tools/fuel-calculator?duration_min=40&distance_km =4&vert_m=300\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-ms d-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=7&session=W7-Sun-recovery&session_type=recovery&ti er=strong-finish&workout=W7-Sun-recovery&duration=40&target_dist=4.0&min_d ist=3&max_dist=5&target_vert=300&min_vert=250&max_vert=350 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-07-8-Mon-rest@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260907 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-08-8-Tue-easy@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260908 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=ultra-trai l-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&distance=MSD+50K&wee k=8&session=W8-Tue-easy&session_type=easy&tier=strong-finish&workout=W8-Tu e-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5\nhttps://trailspl its.com/tools/fuel-calculator?duration_min=35&distance_km=4\nhttps://trail splits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=8&session=W8-Tue-easy&session_type=easy&tier=stron g-finish&workout=W8-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_di st=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-08-8-Tue-strength@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260908 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: 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/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+ by+UTMB&distance=MSD+50K&week=8&session=W8-Tue-strength-hill-sprints&sessi on_type=strength-hill-sprints&tier=strong-finish&workout=W8-Tue-strength-h ill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&m ax_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.c om/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultra- trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=8&session=W8-Tue-strength-hill-sprints&session_typ e=strength-hill-sprints&tier=strong-finish&workout=W8-Tue-strength-hill-sp rints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dis t=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-09-8-Wed-hills@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260909 SUMMARY:🟠 Medium Long Run + Hills · 55m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 55m\n• Vert: 375m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name =Ultra-Trail+Shudao+by+UTMB&distance=MSD+50K&week=8&session=W8-Wed-hills&s ession_type=hills&tier=strong-finish&workout=W8-Wed-hills&duration=55&hill _preference=hilly&target_dist=6.0&min_dist=5&max_dist=7&target_vert=375&mi n_vert=300&max_vert=450\nhttps://trailsplits.com/tools/fuel-calculator?dur ation_min=55&distance_km=6&vert_m=375\nhttps://trailsplits.com/races/ultra -trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=8&session=W8-Wed-hills&session_type=hills&tier=str ong-finish&workout=W8-Wed-hills&duration=55&hill_preference=hilly&target_d ist=6.0&min_dist=5&max_dist=7&target_vert=375&min_vert=300&max_vert=450 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-10-8-Thu-rest@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260910 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-11-8-Fri-easy@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260911 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&dista nce=MSD+50K&week=8&session=W8-Fri-easy&session_type=easy&tier=strong-finis h&workout=W8-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4\nh ttps://trailsplits.com/tools/fuel-calculator?duration_min=30&distance_km=3 .5\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/train ing-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=8&session=W8-Fri-easy&session_type=easy&tier=stron g-finish&workout=W8-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_di st=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-11-8-Fri-strength@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260911 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultra-trail-shuda o-by-utmb-msd-50k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-12-8-Sat-long@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260912 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 300m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB &distance=MSD+50K&week=8&session=W8-Sat-long&session_type=long&tier=strong -finish&workout=W8-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_dis t=8&target_vert=300&min_vert=250&max_vert=350\nhttps://trailsplits.com/too ls/fuel-calculator?duration_min=60&distance_km=7&vert_m=300\nhttps://trail splits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=8&session=W8-Sat-long&session_type=long&tier=stron g-finish&workout=W8-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_di st=8&target_vert=300&min_vert=250&max_vert=350 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-13-8-Sun-recovery@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260913 SUMMARY:🟢 Recovery Run or Hike · 40m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 40m\n• Vert: 250m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trai l+Shudao+by+UTMB&distance=MSD+50K&week=8&session=W8-Sun-recovery&session_t ype=recovery&tier=strong-finish&workout=W8-Sun-recovery&duration=40&target _dist=4.0&min_dist=3&max_dist=5&target_vert=250&min_vert=200&max_vert=300\ nhttps://trailsplits.com/tools/fuel-calculator?duration_min=40&distance_km =4&vert_m=250\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-ms d-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=8&session=W8-Sun-recovery&session_type=recovery&ti er=strong-finish&workout=W8-Sun-recovery&duration=40&target_dist=4.0&min_d ist=3&max_dist=5&target_vert=250&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-14-9-Mon-rest@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260914 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-15-9-Tue-easy@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260915 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=ultra-trai l-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&distance=MSD+50K&wee k=9&session=W9-Tue-easy&session_type=easy&tier=strong-finish&workout=W9-Tu e-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5\nhttps://trailspl its.com/tools/fuel-calculator?duration_min=35&distance_km=4\nhttps://trail splits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=9&session=W9-Tue-easy&session_type=easy&tier=stron g-finish&workout=W9-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_di st=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-15-9-Tue-strength@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260915 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: 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/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+ by+UTMB&distance=MSD+50K&week=9&session=W9-Tue-strength-hill-sprints&sessi on_type=strength-hill-sprints&tier=strong-finish&workout=W9-Tue-strength-h ill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&m ax_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.c om/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultra- trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=9&session=W9-Tue-strength-hill-sprints&session_typ e=strength-hill-sprints&tier=strong-finish&workout=W9-Tue-strength-hill-sp rints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dis t=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-16-9-Wed-hills@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260916 SUMMARY:🟠 Medium Long Run + Hills · 1h 15m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 15m\n• Vert: 475m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRu n&sport=trail_run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_n ame=Ultra-Trail+Shudao+by+UTMB&distance=MSD+50K&week=9&session=W9-Wed-hill s&session_type=hills&tier=strong-finish&workout=W9-Wed-hills&duration=75&h ill_preference=hilly&target_dist=8.0&min_dist=6&max_dist=10&target_vert=47 5&min_vert=400&max_vert=550\nhttps://trailsplits.com/tools/fuel-calculator ?duration_min=75&distance_km=8&vert_m=475\nhttps://trailsplits.com/races/u ltra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=9&session=W9-Wed-hills&session_type=hills&tier=str ong-finish&workout=W9-Wed-hills&duration=75&hill_preference=hilly&target_d ist=8.0&min_dist=6&max_dist=10&target_vert=475&min_vert=400&max_vert=550 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-17-9-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260917 SUMMARY:🧘 Cross-train (optional) · 30m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-18-9-Fri-easy@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260918 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&dista nce=MSD+50K&week=9&session=W9-Fri-easy&session_type=easy&tier=strong-finis h&workout=W9-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4\nh ttps://trailsplits.com/tools/fuel-calculator?duration_min=30&distance_km=3 .5\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/train ing-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=9&session=W9-Fri-easy&session_type=easy&tier=stron g-finish&workout=W9-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_di st=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-18-9-Fri-strength@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260918 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultra-trail-shuda o-by-utmb-msd-50k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-19-9-Sat-long@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260919 SUMMARY:🔵 Long Run · 1h 5m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 5m\n• Vert: 375m\n• Effort: Moderate (steady)\n\n👇 LI NKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=train ing_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+U TMB&distance=MSD+50K&week=9&session=W9-Sat-long&session_type=long&tier=str ong-finish&workout=W9-Sat-long&duration=65&target_dist=7.5&min_dist=6&max_ dist=9&target_vert=375&min_vert=300&max_vert=450\nhttps://trailsplits.com/ tools/fuel-calculator?duration_min=65&distance_km=7.5&vert_m=375\nhttps:// trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=9&session=W9-Sat-long&session_type=long&tier=stron g-finish&workout=W9-Sat-long&duration=65&target_dist=7.5&min_dist=6&max_di st=9&target_vert=375&min_vert=300&max_vert=450 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-20-9-Sun-recovery@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260920 SUMMARY:🟢 Recovery Run or Hike · 45m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 45m\n• Vert: 350m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trai l+Shudao+by+UTMB&distance=MSD+50K&week=9&session=W9-Sun-recovery&session_t ype=recovery&tier=strong-finish&workout=W9-Sun-recovery&duration=45&target _dist=4.5&min_dist=3&max_dist=6&target_vert=350&min_vert=275&max_vert=425\ nhttps://trailsplits.com/tools/fuel-calculator?duration_min=45&distance_km =4.5&vert_m=350\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb- msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=9&session=W9-Sun-recovery&session_type=recovery&ti er=strong-finish&workout=W9-Sun-recovery&duration=45&target_dist=4.5&min_d ist=3&max_dist=6&target_vert=350&min_vert=275&max_vert=425 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-21-10-Mon-rest@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260921 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-22-10-Tue-easy@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260922 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=ultra-trai l-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&distance=MSD+50K&wee k=10&session=W10-Tue-easy&session_type=easy&tier=strong-finish&workout=W10 -Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5\nhttps://trail splits.com/tools/fuel-calculator?duration_min=35&distance_km=4\nhttps://tr ailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=10&session=W10-Tue-easy&session_type=easy&tier=str ong-finish&workout=W10-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max _dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-22-10-Tue-strength@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260922 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: 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/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+ by+UTMB&distance=MSD+50K&week=10&session=W10-Tue-strength-hill-sprints&ses sion_type=strength-hill-sprints&tier=strong-finish&workout=W10-Tue-strengt h-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist= 1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailsplit s.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/ult ra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=10&session=W10-Tue-strength-hill-sprints&session_t ype=strength-hill-sprints&tier=strong-finish&workout=W10-Tue-strength-hill -sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_ dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-23-10-Wed-hills@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260923 SUMMARY:🟠 Medium Long Run + Hills · 1h 15m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 15m\n• Vert: 500m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRu n&sport=trail_run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_n ame=Ultra-Trail+Shudao+by+UTMB&distance=MSD+50K&week=10&session=W10-Wed-hi lls&session_type=hills&tier=strong-finish&workout=W10-Wed-hills&duration=7 5&hill_preference=hilly&target_dist=8.0&min_dist=6&max_dist=10&target_vert =500&min_vert=425&max_vert=575\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=75&distance_km=8&vert_m=500\nhttps://trailsplits.com/race s/ultra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=10&session=W10-Wed-hills&session_type=hills&tier=s trong-finish&workout=W10-Wed-hills&duration=75&hill_preference=hilly&targe t_dist=8.0&min_dist=6&max_dist=10&target_vert=500&min_vert=425&max_vert=57 5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-24-10-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260924 SUMMARY:🧘 Cross-train (optional) · 35m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-25-10-Fri-easy@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260925 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&dista nce=MSD+50K&week=10&session=W10-Fri-easy&session_type=easy&tier=strong-fin ish&workout=W10-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4 \nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&distance_k m=3.5\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/tr aining-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=10&session=W10-Fri-easy&session_type=easy&tier=str ong-finish&workout=W10-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max _dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-25-10-Fri-strength@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260925 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultra-trail-shuda o-by-utmb-msd-50k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-26-10-Sat-long@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260926 SUMMARY:🔵 Long Run · 1h 10m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 10m\n• Vert: 400m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai ning_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+ UTMB&distance=MSD+50K&week=10&session=W10-Sat-long&session_type=long&tier= strong-finish&workout=W10-Sat-long&duration=70&target_dist=8.5&min_dist=7& max_dist=10&target_vert=400&min_vert=325&max_vert=475\nhttps://trailsplits .com/tools/fuel-calculator?duration_min=70&distance_km=8.5&vert_m=400\nhtt ps://trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-pla n URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=10&session=W10-Sat-long&session_type=long&tier=str ong-finish&workout=W10-Sat-long&duration=70&target_dist=8.5&min_dist=7&max _dist=10&target_vert=400&min_vert=325&max_vert=475 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-27-10-Sun-recovery@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260927 SUMMARY:🟢 Recovery Run or Hike · 45m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 45m\n• Vert: 350m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trai l+Shudao+by+UTMB&distance=MSD+50K&week=10&session=W10-Sun-recovery&session _type=recovery&tier=strong-finish&workout=W10-Sun-recovery&duration=45&tar get_dist=4.5&min_dist=3&max_dist=6&target_vert=350&min_vert=275&max_vert=4 25\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=45&distance _km=4.5&vert_m=350\nhttps://trailsplits.com/races/ultra-trail-shudao-by-ut mb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=10&session=W10-Sun-recovery&session_type=recovery& tier=strong-finish&workout=W10-Sun-recovery&duration=45&target_dist=4.5&mi n_dist=3&max_dist=6&target_vert=350&min_vert=275&max_vert=425 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-28-11-Mon-rest@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260928 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-29-11-Tue-easy@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260929 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=ultra-trai l-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&distance=MSD+50K&wee k=11&session=W11-Tue-easy&session_type=easy&tier=strong-finish&workout=W11 -Tue-easy&duration=45&target_dist=5.5&min_dist=4&max_dist=7\nhttps://trail splits.com/tools/fuel-calculator?duration_min=45&distance_km=5.5\nhttps:// trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=11&session=W11-Tue-easy&session_type=easy&tier=str ong-finish&workout=W11-Tue-easy&duration=45&target_dist=5.5&min_dist=4&max _dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-29-11-Tue-strength@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260929 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: 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/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+ by+UTMB&distance=MSD+50K&week=11&session=W11-Tue-strength-hill-sprints&ses sion_type=strength-hill-sprints&tier=strong-finish&workout=W11-Tue-strengt h-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist= 1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailsplit s.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/ult ra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=11&session=W11-Tue-strength-hill-sprints&session_t ype=strength-hill-sprints&tier=strong-finish&workout=W11-Tue-strength-hill -sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_ dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-09-30-11-Wed-hills@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20260930 SUMMARY:🟠 Medium Long Run + Hills · 1h 15m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 15m\n• Vert: 525m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRu n&sport=trail_run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_n ame=Ultra-Trail+Shudao+by+UTMB&distance=MSD+50K&week=11&session=W11-Wed-hi lls&session_type=hills&tier=strong-finish&workout=W11-Wed-hills&duration=7 5&hill_preference=hilly&target_dist=8.0&min_dist=6&max_dist=10&target_vert =525&min_vert=425&max_vert=625\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=75&distance_km=8&vert_m=525\nhttps://trailsplits.com/race s/ultra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=11&session=W11-Wed-hills&session_type=hills&tier=s trong-finish&workout=W11-Wed-hills&duration=75&hill_preference=hilly&targe t_dist=8.0&min_dist=6&max_dist=10&target_vert=525&min_vert=425&max_vert=62 5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-01-11-Thu-rest@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261001 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-02-11-Fri-easy@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261002 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&dista nce=MSD+50K&week=11&session=W11-Fri-easy&session_type=easy&tier=strong-fin ish&workout=W11-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4 \nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&distance_k m=3.5\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/tr aining-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=11&session=W11-Fri-easy&session_type=easy&tier=str ong-finish&workout=W11-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max _dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-02-11-Fri-strength@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261002 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultra-trail-shuda o-by-utmb-msd-50k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-03-11-Sat-long@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261003 SUMMARY:🔵 Long Run · 1h 40m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 40m\n• Vert: 450m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai ning_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+ UTMB&distance=MSD+50K&week=11&session=W11-Sat-long&session_type=long&tier= strong-finish&workout=W11-Sat-long&duration=100&target_dist=12.0&min_dist= 11&max_dist=13&target_vert=450&min_vert=375&max_vert=525\nhttps://trailspl its.com/tools/fuel-calculator?duration_min=100&distance_km=12&vert_m=450\n https://trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training- plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=11&session=W11-Sat-long&session_type=long&tier=str ong-finish&workout=W11-Sat-long&duration=100&target_dist=12.0&min_dist=11& max_dist=13&target_vert=450&min_vert=375&max_vert=525 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-04-11-Sun-recovery@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261004 SUMMARY:🟢 Recovery Run or Hike · 55m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 55m\n• Vert: 425m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trai l+Shudao+by+UTMB&distance=MSD+50K&week=11&session=W11-Sun-recovery&session _type=recovery&tier=strong-finish&workout=W11-Sun-recovery&duration=55&tar get_dist=5.5&min_dist=4&max_dist=7&target_vert=425&min_vert=350&max_vert=5 00\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=55&distance _km=5.5&vert_m=425\nhttps://trailsplits.com/races/ultra-trail-shudao-by-ut mb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=11&session=W11-Sun-recovery&session_type=recovery& tier=strong-finish&workout=W11-Sun-recovery&duration=55&target_dist=5.5&mi n_dist=4&max_dist=7&target_vert=425&min_vert=350&max_vert=500 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-05-12-Mon-rest@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261005 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-06-12-Tue-easy@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261006 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=ultra-trai l-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&distance=MSD+50K&wee k=12&session=W12-Tue-easy&session_type=easy&tier=strong-finish&workout=W12 -Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5\nhttps://trail splits.com/tools/fuel-calculator?duration_min=35&distance_km=4\nhttps://tr ailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=12&session=W12-Tue-easy&session_type=easy&tier=str ong-finish&workout=W12-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max _dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-06-12-Tue-strength@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261006 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: 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/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+ by+UTMB&distance=MSD+50K&week=12&session=W12-Tue-strength-hill-sprints&ses sion_type=strength-hill-sprints&tier=strong-finish&workout=W12-Tue-strengt h-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist= 1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailsplit s.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/ult ra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=12&session=W12-Tue-strength-hill-sprints&session_t ype=strength-hill-sprints&tier=strong-finish&workout=W12-Tue-strength-hill -sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_ dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-07-12-Wed-hills@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261007 SUMMARY:🟠 Medium Long Run + Hills · 1h 5m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 5m\n• Vert: 450m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun &sport=trail_run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_na me=Ultra-Trail+Shudao+by+UTMB&distance=MSD+50K&week=12&session=W12-Wed-hil ls&session_type=hills&tier=strong-finish&workout=W12-Wed-hills&duration=65 &hill_preference=hilly&target_dist=7.0&min_dist=5&max_dist=9&target_vert=4 50&min_vert=375&max_vert=525\nhttps://trailsplits.com/tools/fuel-calculato r?duration_min=65&distance_km=7&vert_m=450\nhttps://trailsplits.com/races/ ultra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=12&session=W12-Wed-hills&session_type=hills&tier=s trong-finish&workout=W12-Wed-hills&duration=65&hill_preference=hilly&targe t_dist=7.0&min_dist=5&max_dist=9&target_vert=450&min_vert=375&max_vert=525 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-08-12-Thu-rest@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261008 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-09-12-Fri-easy@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261009 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&dista nce=MSD+50K&week=12&session=W12-Fri-easy&session_type=easy&tier=strong-fin ish&workout=W12-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4 \nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&distance_k m=3.5\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/tr aining-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=12&session=W12-Fri-easy&session_type=easy&tier=str ong-finish&workout=W12-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max _dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-09-12-Fri-strength@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261009 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultra-trail-shuda o-by-utmb-msd-50k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-10-12-Sat-long@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261010 SUMMARY:🔵 Long Run · 1h 25m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 25m\n• Vert: 375m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai ning_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+ UTMB&distance=MSD+50K&week=12&session=W12-Sat-long&session_type=long&tier= strong-finish&workout=W12-Sat-long&duration=85&target_dist=10.0&min_dist=9 &max_dist=11&target_vert=375&min_vert=300&max_vert=450\nhttps://trailsplit s.com/tools/fuel-calculator?duration_min=85&distance_km=10&vert_m=375\nhtt ps://trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-pla n URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=12&session=W12-Sat-long&session_type=long&tier=str ong-finish&workout=W12-Sat-long&duration=85&target_dist=10.0&min_dist=9&ma x_dist=11&target_vert=375&min_vert=300&max_vert=450 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-11-12-Sun-recovery@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261011 SUMMARY:🟢 Recovery Run or Hike · 45m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 45m\n• Vert: 350m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trai l+Shudao+by+UTMB&distance=MSD+50K&week=12&session=W12-Sun-recovery&session _type=recovery&tier=strong-finish&workout=W12-Sun-recovery&duration=45&tar get_dist=4.5&min_dist=3&max_dist=6&target_vert=350&min_vert=275&max_vert=4 25\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=45&distance _km=4.5&vert_m=350\nhttps://trailsplits.com/races/ultra-trail-shudao-by-ut mb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=12&session=W12-Sun-recovery&session_type=recovery& tier=strong-finish&workout=W12-Sun-recovery&duration=45&target_dist=4.5&mi n_dist=3&max_dist=6&target_vert=350&min_vert=275&max_vert=425 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-12-13-Mon-rest@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261012 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-13-13-Tue-easy@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261013 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=ultra-trai l-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&distance=MSD+50K&wee k=13&session=W13-Tue-easy&session_type=easy&tier=strong-finish&workout=W13 -Tue-easy&duration=45&target_dist=5.5&min_dist=4&max_dist=7\nhttps://trail splits.com/tools/fuel-calculator?duration_min=45&distance_km=5.5\nhttps:// trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=13&session=W13-Tue-easy&session_type=easy&tier=str ong-finish&workout=W13-Tue-easy&duration=45&target_dist=5.5&min_dist=4&max _dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-13-13-Tue-strength@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261013 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: 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/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+ by+UTMB&distance=MSD+50K&week=13&session=W13-Tue-strength-hill-sprints&ses sion_type=strength-hill-sprints&tier=strong-finish&workout=W13-Tue-strengt h-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist= 1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailsplit s.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/ult ra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=13&session=W13-Tue-strength-hill-sprints&session_t ype=strength-hill-sprints&tier=strong-finish&workout=W13-Tue-strength-hill -sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_ dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-14-13-Wed-hills@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261014 SUMMARY:🟠 Medium Long Run + Hills · 1h 25m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions. If short on time\, prioritize the vert over the duration.\n \n📊 TARGETS:\n• Duration: 1h 25m\n• Vert: 575m\n• Effort: Moderate (stead y)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ru n&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+ Shudao+by+UTMB&distance=MSD+50K&week=13&session=W13-Wed-hills&session_type =hills&tier=strong-finish&workout=W13-Wed-hills&duration=85&hill_preferenc e=hilly&target_dist=9.0&min_dist=7&max_dist=11&target_vert=575&min_vert=47 5&max_vert=675\nhttps://trailsplits.com/tools/fuel-calculator?duration_min =85&distance_km=9&vert_m=575\nhttps://trailsplits.com/races/ultra-trail-sh udao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=13&session=W13-Wed-hills&session_type=hills&tier=s trong-finish&workout=W13-Wed-hills&duration=85&hill_preference=hilly&targe t_dist=9.0&min_dist=7&max_dist=11&target_vert=575&min_vert=475&max_vert=67 5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-15-13-Thu-rest@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261015 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-16-13-Fri-easy@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261016 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&dista nce=MSD+50K&week=13&session=W13-Fri-easy&session_type=easy&tier=strong-fin ish&workout=W13-Fri-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5 \nhttps://trailsplits.com/tools/fuel-calculator?duration_min=35&distance_k m=4\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/trai ning-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=13&session=W13-Fri-easy&session_type=easy&tier=str ong-finish&workout=W13-Fri-easy&duration=35&target_dist=4.0&min_dist=3&max _dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-16-13-Fri-strength@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261016 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultra-trail-shuda o-by-utmb-msd-50k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-17-13-Sat-long@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261017 SUMMARY:🔵 Long Run · 1h 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 45m\n• Vert: 500m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai ning_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+ UTMB&distance=MSD+50K&week=13&session=W13-Sat-long&session_type=long&tier= strong-finish&workout=W13-Sat-long&duration=105&target_dist=12.5&min_dist= 11&max_dist=14&target_vert=500&min_vert=425&max_vert=575\nhttps://trailspl its.com/tools/fuel-calculator?duration_min=105&distance_km=12.5&vert_m=500 \nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/trainin g-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=13&session=W13-Sat-long&session_type=long&tier=str ong-finish&workout=W13-Sat-long&duration=105&target_dist=12.5&min_dist=11& max_dist=14&target_vert=500&min_vert=425&max_vert=575 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-18-13-Sun-recovery@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261018 SUMMARY:🟢 Recovery Run or Hike · 1h DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h\n• Vert: 450m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail +Shudao+by+UTMB&distance=MSD+50K&week=13&session=W13-Sun-recovery&session_ type=recovery&tier=strong-finish&workout=W13-Sun-recovery&duration=60&targ et_dist=6.0&min_dist=5&max_dist=7&target_vert=450&min_vert=375&max_vert=52 5\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=60&distance_ km=6&vert_m=450\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb- msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=13&session=W13-Sun-recovery&session_type=recovery& tier=strong-finish&workout=W13-Sun-recovery&duration=60&target_dist=6.0&mi n_dist=5&max_dist=7&target_vert=450&min_vert=375&max_vert=525 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-19-14-Mon-rest@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261019 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-20-14-Tue-easy@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261020 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=ultra-trai l-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&distance=MSD+50K&wee k=14&session=W14-Tue-easy&session_type=easy&tier=strong-finish&workout=W14 -Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5\nhttps://trail splits.com/tools/fuel-calculator?duration_min=35&distance_km=4\nhttps://tr ailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=14&session=W14-Tue-easy&session_type=easy&tier=str ong-finish&workout=W14-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max _dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-20-14-Tue-strength@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261020 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: 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/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+ by+UTMB&distance=MSD+50K&week=14&session=W14-Tue-strength-hill-sprints&ses sion_type=strength-hill-sprints&tier=strong-finish&workout=W14-Tue-strengt h-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist= 1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailsplit s.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/ult ra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=14&session=W14-Tue-strength-hill-sprints&session_t ype=strength-hill-sprints&tier=strong-finish&workout=W14-Tue-strength-hill -sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_ dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-21-14-Wed-hills@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261021 SUMMARY:🟠 Medium Long Run + Hills · 1h 5m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 5m\n• Vert: 400m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun &sport=trail_run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_na me=Ultra-Trail+Shudao+by+UTMB&distance=MSD+50K&week=14&session=W14-Wed-hil ls&session_type=hills&tier=strong-finish&workout=W14-Wed-hills&duration=65 &hill_preference=hilly&target_dist=7.0&min_dist=5&max_dist=9&target_vert=4 00&min_vert=325&max_vert=475\nhttps://trailsplits.com/tools/fuel-calculato r?duration_min=65&distance_km=7&vert_m=400\nhttps://trailsplits.com/races/ ultra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=14&session=W14-Wed-hills&session_type=hills&tier=s trong-finish&workout=W14-Wed-hills&duration=65&hill_preference=hilly&targe t_dist=7.0&min_dist=5&max_dist=9&target_vert=400&min_vert=325&max_vert=475 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-22-14-Thu-rest@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261022 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-23-14-Fri-easy@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261023 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&dista nce=MSD+50K&week=14&session=W14-Fri-easy&session_type=easy&tier=strong-fin ish&workout=W14-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4 \nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&distance_k m=3.5\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/tr aining-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=14&session=W14-Fri-easy&session_type=easy&tier=str ong-finish&workout=W14-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max _dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-23-14-Fri-strength@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261023 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultra-trail-shuda o-by-utmb-msd-50k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-24-14-Sat-long@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261024 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 325m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB &distance=MSD+50K&week=14&session=W14-Sat-long&session_type=long&tier=stro ng-finish&workout=W14-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_ dist=8&target_vert=325&min_vert=275&max_vert=375\nhttps://trailsplits.com/ tools/fuel-calculator?duration_min=60&distance_km=7&vert_m=325\nhttps://tr ailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=14&session=W14-Sat-long&session_type=long&tier=str ong-finish&workout=W14-Sat-long&duration=60&target_dist=7.0&min_dist=6&max _dist=8&target_vert=325&min_vert=275&max_vert=375 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-25-14-Sun-recovery@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261025 SUMMARY:🟢 Recovery Run or Hike · 40m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 40m\n• Vert: 275m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trai l+Shudao+by+UTMB&distance=MSD+50K&week=14&session=W14-Sun-recovery&session _type=recovery&tier=strong-finish&workout=W14-Sun-recovery&duration=40&tar get_dist=4.0&min_dist=3&max_dist=5&target_vert=275&min_vert=225&max_vert=3 25\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=40&distance _km=4&vert_m=275\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb -msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=14&session=W14-Sun-recovery&session_type=recovery& tier=strong-finish&workout=W14-Sun-recovery&duration=40&target_dist=4.0&mi n_dist=3&max_dist=5&target_vert=275&min_vert=225&max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-26-15-Mon-rest@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261026 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-27-15-Tue-easy@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261027 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=ultra-trai l-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&distance=MSD+50K&wee k=15&session=W15-Tue-easy&session_type=easy&tier=strong-finish&workout=W15 -Tue-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4\nhttps://trail splits.com/tools/fuel-calculator?duration_min=30&distance_km=3.5\nhttps:// trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=15&session=W15-Tue-easy&session_type=easy&tier=str ong-finish&workout=W15-Tue-easy&duration=30&target_dist=3.5&min_dist=3&max _dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-28-15-Wed-hills@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261028 SUMMARY:🟠 Medium Long Run + Hills · 45m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 45m\n• Vert: 300m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name =Ultra-Trail+Shudao+by+UTMB&distance=MSD+50K&week=15&session=W15-Wed-hills &session_type=hills&tier=strong-finish&workout=W15-Wed-hills&duration=45&h ill_preference=hilly&target_dist=4.5&min_dist=3&max_dist=6&target_vert=300 &min_vert=250&max_vert=350\nhttps://trailsplits.com/tools/fuel-calculator? duration_min=45&distance_km=4.5&vert_m=300\nhttps://trailsplits.com/races/ ultra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=15&session=W15-Wed-hills&session_type=hills&tier=s trong-finish&workout=W15-Wed-hills&duration=45&hill_preference=hilly&targe t_dist=4.5&min_dist=3&max_dist=6&target_vert=300&min_vert=250&max_vert=350 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-29-15-Thu-rest@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261029 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-30-15-Fri-easy@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261030 SUMMARY:🟢 Easy Run · 20m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 20m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&dista nce=MSD+50K&week=15&session=W15-Fri-easy&session_type=easy&tier=strong-fin ish&workout=W15-Fri-easy&duration=20&target_dist=2.5&min_dist=2&max_dist=3 \nhttps://trailsplits.com/tools/fuel-calculator?duration_min=20&distance_k m=2.5\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/tr aining-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=15&session=W15-Fri-easy&session_type=easy&tier=str ong-finish&workout=W15-Fri-easy&duration=20&target_dist=2.5&min_dist=2&max _dist=3 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-10-31-15-Sat-long@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261031 SUMMARY:🔵 Long Run · 40m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 40m\n• Vert: 225m\n• Effort: Moderate (steady)\n\n👇 LINK S:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=15&session=W15-Sat-long&session_type=long&tier=str ong-finish&workout=W15-Sat-long&duration=40&target_dist=4.5&min_dist=4&max _dist=5&target_vert=225&min_vert=175&max_vert=275\nhttps://trailsplits.com /tools/fuel-calculator?duration_min=40&distance_km=4.5&vert_m=225\nhttps:/ /trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=15&session=W15-Sat-long&session_type=long&tier=str ong-finish&workout=W15-Sat-long&duration=40&target_dist=4.5&min_dist=4&max _dist=5&target_vert=225&min_vert=175&max_vert=275 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-11-01-15-Sun-recovery@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261101 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 200m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trai l+Shudao+by+UTMB&distance=MSD+50K&week=15&session=W15-Sun-recovery&session _type=recovery&tier=strong-finish&workout=W15-Sun-recovery&duration=30&tar get_dist=3.0&min_dist=2&max_dist=4&target_vert=200&min_vert=150&max_vert=2 50\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&distance _km=3&vert_m=200\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb -msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=15&session=W15-Sun-recovery&session_type=recovery& tier=strong-finish&workout=W15-Sun-recovery&duration=30&target_dist=3.0&mi n_dist=2&max_dist=4&target_vert=200&min_vert=150&max_vert=250 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-11-02-16-Mon-rest@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261102 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-11-03-16-Tue-easy@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261103 SUMMARY:🟢 Easy Run · 20m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 20m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=ultra-trai l-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&distance=MSD+50K&wee k=16&session=W16-Tue-easy&session_type=easy&tier=strong-finish&workout=W16 -Tue-easy&duration=20&target_dist=2.5&min_dist=2&max_dist=3\nhttps://trail splits.com/tools/fuel-calculator?duration_min=20&distance_km=2.5\nhttps:// trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=16&session=W16-Tue-easy&session_type=easy&tier=str ong-finish&workout=W16-Tue-easy&duration=20&target_dist=2.5&min_dist=2&max _dist=3 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-11-04-16-Wed-hills@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261104 SUMMARY:🟠 Medium Long Run + Hills · 35m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 35m\n• Vert: 175m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name =Ultra-Trail+Shudao+by+UTMB&distance=MSD+50K&week=16&session=W16-Wed-hills &session_type=hills&tier=strong-finish&workout=W16-Wed-hills&duration=35&h ill_preference=hilly&target_dist=3.5&min_dist=2&max_dist=5&target_vert=175 &min_vert=125&max_vert=225\nhttps://trailsplits.com/tools/fuel-calculator? duration_min=35&distance_km=3.5&vert_m=175\nhttps://trailsplits.com/races/ ultra-trail-shudao-by-utmb-msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=16&session=W16-Wed-hills&session_type=hills&tier=s trong-finish&workout=W16-Wed-hills&duration=35&hill_preference=hilly&targe t_dist=3.5&min_dist=2&max_dist=5&target_vert=175&min_vert=125&max_vert=225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-11-05-16-Thu-rest@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261105 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/ultra-trail-shudao-by-utmb-msd-50k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-11-06-16-Fri-easy@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261106 SUMMARY:🟢 Easy Run · 15m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 15m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&dista nce=MSD+50K&week=16&session=W16-Fri-easy&session_type=easy&tier=strong-fin ish&workout=W16-Fri-easy&duration=15&target_dist=2.0&min_dist=1&max_dist=3 \nhttps://trailsplits.com/tools/fuel-calculator?duration_min=15&distance_k m=2\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k/trai ning-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=16&session=W16-Fri-easy&session_type=easy&tier=str ong-finish&workout=W16-Fri-easy&duration=15&target_dist=2.0&min_dist=1&max _dist=3 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-11-07-16-Sat-race-day@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261107 SUMMARY:🏁 Race Day: Ultra-Trail Shudao by UTMB MSD 50K DESCRIPTION:🎯 FOCUS: Execute your pacing and fueling plan. Have fun.\n\n� � LINKS:\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-msd-50k /training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-msd-50k-2026-11-07-strong-finish-stren gth-no-gym-2026-11-08-16-Sun-recovery@trailsplits.com DTSTAMP:20260606T074117Z DTSTART;VALUE=DATE:20261108 SUMMARY:🟢 Recovery Run or Hike · 20m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 125m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trai l+Shudao+by+UTMB&distance=MSD+50K&week=16&session=W16-Sun-recovery&session _type=recovery&tier=strong-finish&workout=W16-Sun-recovery&duration=20&tar get_dist=2.0&min_dist=1&max_dist=3&target_vert=125&min_vert=100&max_vert=1 50\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=20&distance _km=2&vert_m=125\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb -msd-50k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=MSD+50K&week=16&session=W16-Sun-recovery&session_type=recovery& tier=strong-finish&workout=W16-Sun-recovery&duration=20&target_dist=2.0&mi n_dist=1&max_dist=3&target_vert=125&min_vert=100&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT END:VCALENDAR