UTMB Long Run Simulation

Workout - UTMB Long Run Simulation

• 12min @ 12'00''/km
• 5 lots of:
  • 8.0km @ 9'00''/km
  • 2min rest
• 8.0km @ 9'00''/km
• 7min 30s @ 13'00''/km

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Intro

“Soft” UTMB (Tour du Mont Blanc Trail) DAY 3: Courmayeur to Champex Lac! from Vo2maxProductions has a lot of useful strategy. Here are the key takeaways so you can use them today. Watch the full video for the rest.

Key points

• Long-distance mountain day: about 29 miles (47 km) with roughly 8,000 feet (2,400 m) of elevation gain.
• Pacing strategy: leave around 9:30 am, hold an effort-driven pace on climbs, and use poles to save the leg muscles.
• Nutrition and hydration: stop at aid stations to refill water, bring extra calories, and test different fueling on the move (gels, nuts, whole foods).
• Injury awareness: Sage has dealt with knee swelling and nausea before. Stay alert to body signals, wear appropriate gear (rain pants, layers), and take short walking breaks if your knees start to swell.
• Mental tricks: split the day into landmarks (the courtyard climb, Grand Col, the final descent to Champex) and let the views carry you through.

Workout example (trail-day simulation)

Goal: simulate a “soft UTMB” day in training.

1. Distance: 27-30 miles (~43-48 km) on technical terrain.
2. Elevation: 7,500-8,500 feet (~2,300-2,600 m) of climbing.
3. Start time: 9:00-9:30 am to match race-day timing.
4. Gear: poles for the steep pitches, layers for shifting weather.
5. Pacing: conversational effort on flats; on climbs, use the poles and slow your cadence, heart rate around 70-80% max.
6. Nutrition: 200-250 calories per hour (gels, nuts, fruit) and 500-750 ml of water per hour. Refill at aid stations or water sources.
7. Recovery breaks: every 5 miles, take a 2-minute walk or light jog to check your knees and stretch.

Closing note

Try this mountain-day workout and adjust mileage and pace to your fitness. The Pacing app makes it easy to dial in custom targets.

References

• “Soft” UTMB (Tour du Mont Blanc Trail) DAY 3: Courmayeur to Champex Lac! Sage Canaday Running VLOG! - YouTube (YouTube Video)