PROJECT 171™

Free · How I train

Sixteen weeks to the start line.

Four phases, a recovery week every fourth week, and climbing that builds slowly. Workouts are in time and effort, so they fit your level. Set your race date and I'll lay the weeks out for you.

Climbing build

Weekly climb as a share of your biggest week. Pick the peak that fits you — for example 3,000–5,000 m for a first mountain 100K.

  1. Week 1 · Base · 40 % climb

    Easy, frequent running. Build the habit before the hills.

    • Mon · Easy run 40–60 min
    • Wed · Strength 30 min (legs, core)
    • Thu · Easy run with 6 × 20 s strides
    • Sat · Long easy run or hike 1.5–2 h
    • Sun · Rest or mobility

  2. Week 2 · Base · 45 % climb

    Easy, frequent running. Build the habit before the hills.

    • Mon · Easy run 40–60 min
    • Wed · Strength 30 min (legs, core)
    • Thu · Easy run with 6 × 20 s strides
    • Sat · Long easy run or hike 1.5–2 h
    • Sun · Rest or mobility

Weeks 1–2 are yours, free. Weeks 3–16 open with Monthly, Yearly or Advisory.

Unlock weeks 3–16

Monthly + Yearly · How I train

8-week mountain block

A focused bridge toward a mountain 50K or a longer build: three weeks loading, one recovery week at about 30% less, then another build before a taper and test.

  1. Week 1 · Build · 1,000–1,200 m

    Build mountain time gradually without forcing invented distance totals.

    • · Hill session: repeats on a 10–20% grade
    • · Steady aerobic run by effort
    • · Long mountain day: 1.9–2.4 h
    • · Strength twice: one session with eccentric/downhill focus
    • · Easy running by time and effort to fill the week

  2. Week 2 · Build · 1,200–1,500 m

    Build mountain time gradually without forcing invented distance totals.

    • · Hill session: repeats on a 10–20% grade
    • · Steady aerobic run by effort
    • · Long mountain day: 2.2–2.7 h
    • · Strength twice: one session with eccentric/downhill focus
    • · Easy running by time and effort to fill the week

Weeks 1–2 are free. Ready for the full build? Weeks 3–8 open with Monthly or Yearly.

Unlock weeks 3–8

Advisory · €1,500

Alpine 100-mile programs

Choose the starting point that describes you. Every version uses three loading weeks followed by one recovery week, then tapers by about 20%, 40% and 60% while keeping intensity.

Which describes you?
Re-entry base · 3 wkMountain build · 5 wkRace-specific · 5 wkTaper · 3 wk

The full week-by-week program is for Advisory members.

Advisory members get their program adjusted in each quarterly 1:1.

Sign in or explore Advisory

General guidance, not medical advice. Adjust for your history, health, terrain and recovery.

Open the 100-mile program pages

General guidance, not medical advice. Adjust for injury, illness and life. Racing UTMB? Read the UTMB Mont-Blanc guide · All UTMB races