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25 April 2025

Mastering Ultra-Trail Training: Comparing Elite Approaches and Arduua’s Science-Backed Methodology

Ultra-trail running is more than covering extreme distances—it requires mastering your body’s physical systems, refining technical skills on varied terrain, and building the mental resilience to keep moving when fatigue sets in.

It demands a deliberate approach to training—blending endurance, strength, mobility, and technique. From steep alpine ascents to rugged technical descents, ultra-trail runners must be fully prepared for the physical and psychological challenges the mountains present. As more runners are drawn to the wild world of ultra-trail, the question arises: how do the world’s best train? And what’s the right way to train if you’re not already at the top?

In this article, we explore the training methodologies of some of the most elite ultra-trail athletes—Kilian Jornet, Courtney Dauwalter, Jim Walmsley, Camille Herron, and Kieren D’Souza—and compare their strategies with the structured, personalized, and biomechanically sound approach we use at Arduua. Our goal is to show how different approaches work for different athletes—and why a personalized and safe structure is the best path forward for most runners.

Exploring Prominent Ultra-Trail Training Methodologies

1. High-Volume Training

Used by: Jim Walmsley, Camille Herron
These athletes train at massive weekly volumes—up to 280 km/week—focusing on base endurance.

Pros:
✅ Builds superior aerobic base
✅ Improves efficiency at low intensities

Cons:
❌ High risk of overuse injuries
❌ Not sustainable for amateur runners with biomechanical issues

Jim Walmsley (USA)
🥇 2025 Chianti Ultra Trail by UTMB (123 km, 9:59:48)
🥇 2024 Western States 100 (14:13:45)

Camille Herron (USA)
🥇 2024 Lululemon FURTHER 6-Day (901.764 km WR)
🥇 2024 Soochow 24h – 100 mi in 14:06:42

Just because it works for them doesn’t mean it works for you.

2. Intuitive and Joy-Driven Training

Used by: Courtney Dauwalter
Courtney trains by feel—she listens to her body, avoids strict plans, and simply enjoys running.

Pros:
✅ Reduces mental fatigue
✅ Encourages intrinsic motivation

Cons:
❌ Lack of structure may leave performance gaps
❌ Can overlook strength, mobility, and speed

Courtney Dauwalter (USA)
🥇 2024 UTMB Mont-Blanc (23:29:14)
🥇 2024 Hardrock 100 (26:11:49)

What you see publicly isn’t always the full picture—most elite athletes do a lot of high-quality work too, and they know what they are doing.

3. Kilian Jornet’s Adapted & Periodized Training

Used by: Kilian Jornet
Kilian trains with a unique blend of joy-based exploration and data-backed adaptation. His yearly routine combines low-intensity volume (Zone 1–2) with seasonal focus shifts—typically ski mountaineering in winter and trail running in summer. He follows a pyramidal intensity model and adapts constantly based on how his body feels.

Training Volume & Intensity:

  • ~1,000 to 1,200 hours per year (20–30 hours/week)
  • Zone distribution:
    • Zone 1 (Recovery): 58%
    • Zone 2 (Endurance): 19%
    • Zone 3 (Tempo): 16%
    • Zone 4 (Threshold): 4%
    • Zone 5 (VO2 Max): 3%

Pros:
✅ Long-term sustainability through variety and enjoyment
✅ Seasonal specificity maintains motivation and performance

Cons:
❌ Requires deep self-awareness and athletic maturity
❌ May not translate directly to amateur runners with structural imbalances or limited training history

Kilian Jornet (NOR)
🥇 2024 Zegama-Aizkorri Marathon (3:38:07)
🥇 2024 Sierre-Zinal (2:25:34)**
🥇 2024 UTMB Mont-Blanc (23:29:14)
🥇 2024 Hardrock 100 (26:11:49)

Why It’s Not for Everyone:

  • Kilian has an exceptional aerobic base and decades of consistent training.
  • His physiological makeup allows for rapid recovery and adaptation.
  • He includes ski mountaineering and climbing, reducing impact stress.
  • He doesn’t rely on gym-based strength, which may not suit those with muscular imbalances or injury history.
  • He trains intuitively, which demands immense body awareness.

Jornet warns: “Don’t copy my training. My plan works for me, but you need to find your own.”

4. Self-Coached, High-Intensity Training

Used by: Kieren D’Souza
Kieren designs his own training plans, combining speed work, altitude adaptation, and strength training. While not yet among the absolute world elite, he represents passion, perseverance, and the emergence of ultra-trail running in India. As one of the country’s first internationally recognized ultra-trail athletes, his journey is an inspiration for self-coached and developing runners worldwide.

Pros:
✅ Custom to lifestyle and goals
✅ Fast adaptations

Cons:
❌ Risk of overtraining
❌ No objective feedback loop

Kieren D’Souza (India)
✅ 2024 UTMB CCC (101 km, 14:01:29)
✅ 2025 9 Dragons Ultra (54 km, 8:23:58)

His journey resonates with emerging trail communities and independent-minded athletes.

5. No Methodology

Common among amateur runners who:

  • Spend too much time in Zone 3 (“the grey zone”)
  • Neglect strength and mobility
  • Lack structured periodization

This leads to plateaus, injuries, and inconsistent results.

Arduua’s Science-Backed Training Methodology

At Arduua, we provide a structured, progressive training system built for longevity, performance, and health. We combine personalized coaching, biomechanics, and mental resilience to help runners of all levels reach their goals.

A, B, and C Races

  • A Races: Your primary focus—personal bests and peak performance
  • B Races: Strategic practice for pacing, gear, and nutrition
  • C Races: Low-stakes confidence builders, no taper needed

Training Phases (Arduua’s Periodized Model)

Arduua’s training is built on a periodized model that strategically develops each runner’s fitness over time while minimizing injury risk and ensuring peak performance for your most important races.

1. Base Phase (1–3 Months):
Focus on aerobic endurance, fundamental strength, mobility, and biomechanics correction. Low-intensity volume builds cardiovascular fitness, while foundational strength and balance exercises improve posture, coordination, and injury resilience.

2. Specific Phase (1–3 Months):
Introduces VO2 max intervals, threshold training, and terrain-specific runs (uphills, downhills, technical sections). Continues strength training with added plyometrics and power development.

3. Pre-Competitive Phase (4–6 Weeks):
Race-specific simulations including back-to-back long runs, nutrition strategy testing, pacing on target terrain, and mental preparation. Training load peaks and then starts to reduce.

4. Taper Phase (1–2 Weeks):
Volume is reduced significantly while maintaining intensity to promote recovery and freshness. Mental focus, gear finalization, and carbohydrate loading strategies are emphasized.

5. Transition Phase (Post-Race):
Focuses on active recovery and holistic restoration. Low-impact aerobic work (like hiking or swimming), gentle mobility, and mental reset. Training reintroduction happens progressively, depending on the race intensity and your individual response.

How Arduua’s Training Approach Differs

One of the key elements that sets Arduua apart from the elite-level methodologies described above is our practical and sustainable approach to training volume. Many runners come to us after reading that athletes like Kilian Jornet train 20–30 hours per week. They’re often surprised—and sometimes even discouraged—when their personalized plan with us includes significantly fewer hours.

At Arduua, 12 hours per week is considered a high training load, typically applied to competitive-level runners. For most of our athletes—especially those balancing training with work, family, and everyday life—weekly training volume is lower by design, not by limitation.

We structure volume and intensity according to the athlete’s phase of training:

  • In the Base Phase, volume is kept intentionally lower while the focus is placed on building foundational aerobic fitness, mobility, and strength.
  • As runners move into the Pre-Competitive Phase, volume increases strategically to match the demands of their goal race.

But perhaps most importantly: it’s not just about the number of hours—it’s about how those hours are used. Every session in an Arduua plan has a clear purpose. We prioritize quality over quantity, ensuring runners make meaningful progress without accumulating unnecessary fatigue or risking injury.

Always in Arduua Coaching Plans

✅ Running Form, muscular, mobility, and biomechanical up-start tests: Identify and fix inefficiencies before they cause injuries
✅ Periodization and different phases of trainings, making sure you are in peak of form at A-race day
✅ Strength, balance, mobility, and running technique fully integrated: Not optional add-ons, but core components of every training phase
✅ Quality-first approach: We build endurance gradually building endurance step by step
✅ 100% Personalized: Based on your fitness level, injury history, goals, available time, and lifestyle

Who We Coach at Arduua

We coach runners of all levels—from beginners aiming to finish their first trail or ultra race, to competitive athletes targeting podium finishes in their age group. Our athletes come from all over the world and span every age and background. This makes our personalized and progressive method highly adaptable and inclusive.

Many of our runners arrive with gaps in knowledge, running form, or technical ability. Some are training for their first ultra. Others are returning from injury. We fill those gaps with personalized coaching grounded in sports science, biomechanics, and real-life trail running experience.

We do not believe in a one-size-fits-all method. Elite athletes like Kilian Jornet or Courtney Dauwalter have years of elite-level adaptation, perfect biomechanics, and access to full-time training. Most runners need an approach that fits their real lives—structured, safe, and sustainable.

Conclusion

Each training method has its place—but not every method is right for everyone. At Arduua, we help you discover what’s right for you.

By combining smart planning, expert feedback, biomechanical insight, and whole-athlete development, we prepare runners not just for one race, but for a strong and sustainable future in the sport.

🔗 Learn more: https://arduua.com/trail-running-coach-online

/Katinka Nyberg, Arduua Founder

Katinka says: “We don’t believe in one-size-fits-all—but we believe in our methodology. At Arduua, we tailor every plan to the individual, and we’re fully committed to helping each runner succeed—no matter where they start.”

References

Athlete Training Methodologies

Race Results and Profiles

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