Ultra Trail 66K Training Plan

Event: Trail of the Kings – Lake Toba by UTMB
Distance: 66.4 km
Elevation Gain: 3,348 m+
Goal: Finish ~19 hours
Constraint: 100% treadmill (incline up to 20%)

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Macro Phases (10 Weeks)

Phase 1 — Build (Week 1–4)

• Extend long run duration
• Introduce back-to-back runs
• Start incline-specific work

Phase 2 — Specific (Week 5–8)

• Race simulation
• Long incline blocks
• Fueling practice

Phase 3 — Peak + Taper (Week 9–10)

• Reduce volume
• Maintain intensity
• Optimize recovery

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Weekly Structure

Day 1 — Recovery / OFF

• Full rest OR 5–6 km very easy

Day 2 — Incline Intervals

• Warm-up: 10 min
• 5–8 ×:
  • 5 min @ 10–15% incline
  • 3 min easy (flat)
• Cooldown

Day 3 — Easy + Strength

• 8–12 km easy
• Strength:
  • Bulgarian split squat
  • Step-downs
  • Lunges
  • Slow eccentric squats

Day 4 — Tempo / Steady

• 10–14 km total
• 20–40 min steady (Zone 3)

Day 5 — OFF / Recovery

• Rest OR 5–8 km easy

Day 6 — Long Run (KEY)

• Easy run + incline hiking (10–15%)
• Practice fueling

Day 7 — Back-to-Back Run

• 50–70% of long run
• Easy pace

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Long Run Progression

Week 1–2

• Long run: 28–32 km (3.5–4h)
• Back-to-back: 15–18 km

Week 3–4

• Long run: 32–36 km (4–4.5h)
• Back-to-back: 18–22 km

Week 5–6

• Long run: 36–42 km (5–6h)
• Include:
  • 2 × 30–45 min incline blocks (10–15%)
• Back-to-back: 20–25 km

Week 7–8 (Peak)

• Long run: 40–46 km (6–7h)
• Include:
  • 3 incline blocks
  • Late climbing (fatigue simulation)
• Back-to-back: 20–25 km easy

Week 9 (Taper)

• Long run: 28–30 km
• Reduce volume ~30%

Week 10 (Race Week)

• 2–3 short runs only
• Rest well
• Race

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Course Simulation (Important)

During long runs:

• 45 min @ 12% incline (early)
• 45 min @ 10–12% (mid)
• 30 min @ 10% (late, fatigued)

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Strength Training (2x/week)

Focus: downhill resistance (eccentric strength)

• Bulgarian split squat
• Step-downs
• Walking lunges
• Slow squats (3–4 sec lowering)

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Fueling Strategy (Training)

• 60–80g carbs per hour
• Use:
  • Gels
  • Sports drink
  • Banana

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Critical Rules

• Do NOT run every day
• Train by time, not distance
• Prioritize back-to-back runs
• Practice fueling every long run
• Include incline work weekly

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Key Focus

• Muscle durability
• Climbing efficiency
• Fatigue resistance
• Fueling execution

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Notes

• Expected finish: 17–19 hours
• Walking is part of strategy
• Consistency > speed