Introducing Arduua’s New Generation Training Plans
From Mountain & Skyrunning, Forest & Coast to Road — years of coaching and racing experience from events such as the UTMB World Series, Skyrunning World Series, classic trail races, and road marathons, now distilled into a complete, race-specific training system.
A New Era of Trail Running Training
After years of professional coaching and racing experience in some of the world’s toughest mountain and trail events, Arduua is proud to introduce a completely new block of Trail Running Training Plans — a next-generation system built on real race experience, modern sports science, and a deep understanding of what it takes to perform at your peak on race day.
From the high alpine climbs of the UTMB World Series, the steep, technical courses of Skyrunning, the flowing trails of forest and coastal terrain, to the fast rhythm of road marathons, this new generation of plans brings it all together — creating a unified training structure for every runner, every distance, and every terrain.
These plans represent the evolution of Arduua’s coaching philosophy: race-specific, time-based, and heart-rate-guided training — designed for mountain runners, trail explorers, and road athletes alike.
Four Terrains, One System
Each Arduua Training Plan is tailored to a specific race profile, ensuring your preparation mirrors the real challenges of your goal race.
🏔️ UTMB Mountain
For long-distance mountain ultras with significant elevation gain and demanding technical terrain, inspired by UTMB World Series races.
Focus on building endurance, climbing strength, downhill control, and energy efficiency over long durations.
🌲 UTMB Forest & Coast
For rolling, runnable trail terrain with moderate elevation and smoother surfaces.
Ideal for forest paths, coastal trails, and mid-distance ultras where rhythm, flow, and sustained effort are key.
⚡ Skyrunning
For steep, technical, and high-intensity mountain races similar to those in the Skyrunner World Series.
Train for explosive uphill power, agility on rough terrain, and altitude adaptation across distances from Vertical K to Sky Marathon.
🛣️ Road
For road-based or hybrid terrain events — from half marathons to full marathons.
Focus on pacing, efficiency, and aerobic conditioning to achieve consistent performance and peak speed.
All plan types follow UTMB distance categories — 10K, 20K, 50K, 100K, and 100 Miles — and are available for Beginner, Intermediate, and Competitive levels.
From 10K to 100 Miles — Your Complete Training Path
The new Arduua Training Plans cover every distance and performance level, designed to guide you step by step from your first trail challenge to your most ambitious ultra.
🏃 Short (10–15 K) – Build speed, trail technique, and muscular strength.
🏔️ Half Marathon (15–35 K) – Develop endurance, stability, and flow on varied terrain.
⛰️ Marathon (40–60 K) – Train for longer effort and energy control on challenging courses.
🌄 Ultra (50 Miles – 100 Miles) – Build the durability, resilience, and mental strength for true ultra distances.
⚡ Skyrunning (20–55 K) – Master steep climbs, technical trails, and high-intensity racing.
Each plan spans between 8 and 48 weeks, depending on the race distance and your current fitness level.
How the Plans Are Structured — Reaching Your Peak on Race Day
Every Arduua Training Plan follows a proven, periodized system — a progressive structure that develops the athlete step by step toward their goal race.
Each phase has a clear purpose, guiding you from general conditioning to race-specific preparation and finally, your peak performance on race day.
The length of each phase depends on your chosen plan duration, distance, and current fitness level.
1️⃣ General Training Phase – Base Period (0–15 weeks)
The foundation of every successful season begins here.
This phase focuses on improving overall physical condition and establishing the durability required for later, more intense work.
Key goals:
- Develop aerobic endurance and cardiovascular efficiency.
- Improve mobility, flexibility, and movement quality.
- Build general and foundational strength, with special attention to the core, hips, feet, and ankles.
- Address individual weaknesses and optimize body composition through consistent training and balanced nutrition.
Shorter-duration plans may include a shorter or minimal base phase — assuming you’ve already completed this part on your own before starting the plan.
2️⃣ General Training Phase – Specific Period (0-8 weeks)
This is where training becomes more race-oriented, bridging the gap between base work and competition-specific demands.
Key goals:
- Develop aerobic and anaerobic thresholds and improve VO₂ max.
- Adapt training volume and intensity to align with your distance, goals, and training history.
- Integrate terrain-specific sessions such as climbs, intervals, and technical trail workouts.
- Build running-specific strength and plyometrics, especially for climbing and descending.
This phase ensures that your endurance base transforms into targeted performance capacity, preparing your body for the intensity of the upcoming competition block.
3️⃣ Competitive Phase – Pre-Competition (6-8 weeks)
This phase simulates the real demands of racing and refines every aspect of your performance.
Key goals:
- Train at competition-specific intensity and pacing.
- Include back-to-back long runs and extended efforts under fatigue.
- Practice fueling, hydration, and gear strategy to mirror race conditions.
- Maintain previously built strength and plyometric conditioning.
- Strengthen technical skills and mental focus for long, demanding efforts.
The purpose of this phase is to make training as specific as possible — so when race day arrives, your body and mind know exactly what to expect.
4️⃣ Competitive Phase – Tapering & Competition (1–2 weeks)
The final step — sharpening fitness while allowing your body to fully recover and adapt.
Key goals:
- Gradually reduce training volume while maintaining light intensity and frequency.
- Reach race day with optimal freshness, motivation, and energy levels.
- Fine-tune mental focus and race-day logistics.
- Follow nutrition and hydration guidelines for both pre-race and race execution.
This is the culmination of the entire training process — where all the previous work comes together to deliver your best possible performance.
Time-based and heart-rate-guided
All sessions are time-based and heart-rate-guided, not distance-based — meaning your training adapts naturally to your effort level, terrain, and recovery needs.
Science Meets Experience
These plans are built by Arduua’s professional coaching team, combining sports-science expertise with years of practical experience from UTMB, Skyrunning, and road marathon races worldwide.
Key features include:
✅ Time-based, heart-rate-guided training sessions
✅ Structured running, strength, mobility, and stretching components
✅ Integrated TrainingPeaks sync for data tracking and analysis
✅ Balanced training load, recovery, and long-term adaptation
This approach allows athletes to train with precision — optimizing performance, reducing injury risk, and ensuring consistent progress through every training block.
Go Unlimited with Arduua Membership Plans
For runners who want full flexibility and access to the entire training system, the Arduua Membership Plans provide unlimited access to over 500 + trail running training plans, from 10 K to 100 Miles — all integrated with TrainingPeaks.
Standard Membership (€15 / month)
- 500 + professional training plans
- Live webinars with Arduua coaches
- TrainingPeaks Basic account
- Team Arduua global community
Premium Membership (€40 / month)
- All features plus TrainingPeaks Premium account
- Access to Arduua Training Library
- Advanced tools for data analysis and plan customization
👉 Learn more about Arduua Membership Plans
Take the Next Step — Train with an Arduua Coach
While our structured training plans give you a professional foundation, personalized coaching takes your preparation to the next level.
At Arduua Coaching, we specialize in Trail, Mountain, Skyrunning, Ultra, and Road running — helping athletes reach their full potential in everything from first trail races to elite-level events like UTMB Mont Blanc.
🏃 Train with the Trail Running Specialists
Your dedicated coach builds your program based on your goals, fitness level, race calendar, and available training time.
Through our Build Your Plan start-up process, we assess your strengths, mobility, and form to craft a program that fits your body, your terrain, and your ambitions.
🎯 Periodized for Peak Performance
Your coach manages your training load, adapts your plan as you progress, and ensures you arrive in peak condition for your “A” race — whether that’s a mountain ultra, a vertical kilometer, or a city marathon.
🌍 Professional Coaches, Real Results
Our international coaching team blends scientific precision with real-world racing experience.
All Arduua coaches hold degrees in Physical Activity and Sports Sciences (CAFyD) and are certified by TrainingPeaks and UDIMA University, ensuring world-class quality and support.
🧭 Choose Your Coaching Level
- Monthly Coaching (€50 / month) – Personalized adaptive plan + monthly feedback
- Weekly Coaching (€100 / month) – Weekly adaptive training + continuous feedback
- Race Coaching (€150 / month) – Advanced race strategy + monthly video session
- Elite Coaching (€250 / month) – Full adaptive program + weekly video calls + extended support
All coaching plans include Team Arduua Membership and full access to your coach via TrainingPeaks, video, and direct chat support.
👉 Learn more about Arduua Online Coaching
The Arduua Way
Behind every training plan and coaching program stands a simple mission:
to help runners train smarter, race stronger, and enjoy the journey.
With the new Arduua Training Plans, Membership Plans, and Online Coaching, you now have everything you need — structure, knowledge, and world-class support — to reach your personal summit.
👉 Start Your Journey with Arduua Coaching
Welcome to our tribe,
Katinka Nyberg
Founder & CEO, Arduua