🏁 Goal: Finish Strong & Injury-Free
Race Distance: 55K
Weekly Time Commitment: ~6–10 hours
Long Run Peak: ~38–42K
Back-to-Back Runs: Key focus for endurance building
Assumption: Moderate elevation gain (~1500–2500m)
Welcome to Your 55K Ultra Training Journey. This plan is built to prepare you for a 55K ultra trail race over 12 weeks. It includes long runs, hill sessions, tempo efforts, strength training, and back-to-back days to simulate race fatigue. Stay consistent, listen to your body, and don’t forget to enjoy the trails. You’ll be stronger, more resilient, and ready to conquer your ultra by the end of this plan.
An elite trail runner of Nepal, Anita Rai will be completing this program in Kathmandu and welcomes all dedicated trail runners to join her in this feat.
Training will start from August 9th, 2025 till next 12 weeks in Kathmandu, Nepal.
By completing this 12-week training, you will get a FREE entry into an ULTRA trail race. We have partnered with Pokhara ULTRA, and they have agreed to offer FREE entry to the ULTRA trail race of 55k or 100K happening on November 29th, 2025.
Training will be TRACKED via Fit Nepal running APP “RunUKU”.
CLICK HERE TO DOWNLOAD AND CREATE YOUR FREE ACCOUNT.
CLICK HERE TO JOIN THE TRAINING GROUP CHAT FOR KATHMANDU!
🗓️ Weekly Training Schedule Format
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- Mon – Rest or active recovery (yoga, walk, swim)
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- Tue – Speed/Hill Intervals
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- Wed – Medium-effort Trail Run or Recovery Run
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- Thu – Tempo or Progression Run
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- Fri – Strength Training or Rest
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- Sat – Long Trail Run (easy pace)
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- Sun – Shorter Trail Run or Hike (back-to-back)
🔟 Key Weekly Elements
1. Long Trail Run
2. Back-to-Back Run
3. Hill or Speed Workout
4. Tempo Run
5. Recovery + Mobility Work
📅 12-Week 55K Ultra Training Plan
| Week | Tue: Speed/Hills | Thu: Tempo/Progression | Sat: Long Run (km) | Sun: Back-to-Back |
|---|---|---|---|---|
| 1 | 6×2 min hill reps | 8k easy tempo | 16k | 8k recovery |
| 2 | 4×5 min steady up | 10k tempo | 18k trail | 8k hike/jog |
| 3 | 3×6 min hill reps | 10k progression | 20k | 10k recovery |
| 4 | Recovery Week | 8k easy | 14k | Optional 5k jog |
| 5 | 4×6 min hills | 12k steady | 24k | 10k recovery |
| 6 | 6×3 min up + jog | 12k tempo | 26k | 12k hike/jog |
| 7 | 3×8 min steady | 10k + strides | 30k | 14k trail walk |
| 8 | Recovery Week | 8k easy | 20k | 8k hike/jog |
| 9 | 5×5 min hills | 12k fartlek | 34k | 16k walk/jog |
| 10 | 6×3 min tempo ups | 12k steady | 38k | 18k hike |
| 11 | Taper Start | 10k easy | 22k | 8k recovery |
| 12 | Easy short runs | 5–8k shakeouts | 5–8k shakeouts | RACE WEEK🎉 |
🛠️ Other Important Elements
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- Strength Training (1–2x/week): Focus on legs (lunges, squats), core (planks), and stability (balance work).
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- Mobility & Recovery: Foam rolling, stretching, yoga.
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- Nutrition: Practice fueling on long runs (gels, salt, water, real food).
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- Gear Testing: Train with your hydration pack, poles (if allowed), and race-day shoes.
🏔️ Optional Add-Ons (for trail-specific conditioning)
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- Technical Trails: Do at least 2–3 long runs on training terrains.
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- Night Run Practice: To train your mind for early start and late finish, As the race starts early or may finish late.
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- Altitude Practice: Include high (2000m+), get some altitude exposure.
