Time and elevation
Sessions by duration and metres of climbing, not just kilometres.
A trail running training plan for the mountains
In trail running, elevation, descents and time on your feet matter more than kilometres. A good plan trains you to climb, descend and eat on the move.
Zenvit plans your preparation for short trail, ultras or skyrunning, with sessions by time and elevation and daily adjustments from your watch data.
I want my planHow Zenvit coaches you
Strength and descents
Specific strength and downhill sessions to protect your legs on long days.
Long races
Progressive long runs, kit and nutrition rehearsals, and a taper before race day.
Example week
| Monday | Rest |
|---|---|
| Tuesday | Hills: 6 × 4 min hard uphill, jog down |
| Wednesday | Easy 50 min + strength 30 min |
| Thursday | Easy 45 min on trails |
| Friday | Rest |
| Saturday | Long 2h30 in the mountains, 1000 m of climbing |
| Sunday | Easy 60 min (tired legs) |
Example for a 40–50 km race with 2000 m of climbing. Your plan depends on your history and your race.
Coach's tips
- Measure long sessions in hours and elevation, not kilometres.
- Train descents regularly: they're what destroys your legs.
- Rehearse food and kit on long sessions.
- Walking the steep climbs is strategy, not weakness.
Frequently asked questions
How do I train for climbing if I live somewhere flat?
With an inclined treadmill, stairs, short repeated hills and strength work. The plan adapts sessions to what you have available.
How long to prepare for an ultra?
For people already running trails, 16 to 24 weeks for a first ultra, building long runs gradually.
Does Zenvit read the elevation from my watch?
Yes: we use each session's duration, distance, elevation and load to adjust the plan.
What about stage or night races?
The plan includes sessions on accumulated fatigue and, when it makes sense, evening sessions.
Related guides
- Periodisation: organising the season in blocksSplit the season into phases with different goals and raise the load in a controlled way, with recovery weeks.
- Race nutrition and hydrationThe longer the race, the more carbohydrate per hour. Drink so you don't lose more than ~2 % of your body weight, but don't overdrink.
- Recovery, sleep and HRVTraining only pays off if you recover. Sleep 7–9 hours, and use your HRV trend (not a single day) to adjust your load.
- Warning signs: when to stop and see a professionalThe app doesn't give medical advice. Some signs mean you must stop training and talk to a doctor.
Other sports
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