Planning Your Trail Running Season: Goals and Intermediate Races (1/5)

Running a trail is living an adventure. But racing several times a year requires a strategy. Without planning, you risk setting too many goals, burning out, or getting injured. A well-structured season allows steady progress, gear and routine testing, and maximum enjoyment.

1. Choosing your main objectives

Limit the number of major races. Above 40 km, three to four major goals per year are enough for most runners. For ultras between 80 and 100 km, two to three races per season are reasonable; for 160 km formats, stick to one or two. Spacing them out — one in spring, another in summer or early autumn — gives you time to recover and rebuild a training cycle.

Set a realistic and motivating goal. Short formats (10–20 km) are ideal to kick off the season and work on speed. Medium distances (20–40 km) offer both challenge and accessibility. Long trails (40–70 km) require solid fatigue and nutrition management. Ultras (over 70 km) demand months of preparation and shouldn’t be attempted too early.

2. Integrate intermediate races

Short and medium races are real-life tests: nutrition strategy, gear choices, pace management. If your goal is a 100 km ultra, a 50 km trail six to eight weeks before lets you refine your prep without overloading your schedule. Include a few light days before each prep race and give yourself time to recover afterwards.

Alternate short formats (10–20 km) for speed and technique, intermediate distances (20–40 km) for endurance, and possibly a long trail (40–70 km) if you’re preparing an ultra. A logical progression: start the season short, continue medium, finish long.

Respect recovery time: 1–2 weeks of active recovery after a short trail (under 30 km), 2–4 weeks after a 30–80 km, and 4–6 weeks or more after an ultra.

3. Structure your training cycles

General preparation: at the start of the season build your base — endurance, strength, speed. More long easy runs, strength training (core, legs), and climbing work (stairs, hills), increasing volume and intensity gradually.

Specific preparation: three to four months before your main goal, tailor sessions to the terrain — mountain runs, technical trails, elevation management, effort simulations with your gear. Include prep races here, with lighter weeks before and after.

Cycles and tapering: train in cycles of three weeks of progressive load followed by one light week. In the 10 to 15 days before your key race, cut volume and intensity significantly to arrive fresh.

4. Vary formats and progress step by step

Short trail (10–20 km): perfect for beginners, speed work and technique, minimal prep.
Medium trail (20–40 km): the most popular format, requiring a solid endurance base. Avoid high elevation early on.
Long trail (40–70 km): the first real step toward ultras — fatigue, fueling and mental training.
Ultra-trail (over 70 km): the ultimate challenge, needing months of training and prior experience.
Stage races or themed events: unique experiences (night runs, high elevation, multi-day) requiring specific preparation.

5. Consider technical difficulty, altitude and context

Look at course profiles: technical, rolling, mountainous, high altitude. If you live far from elevation, plan specific weekends or training trips, and arrive a few days early for a high-altitude race to acclimatise.

Adapt your season to work, family and holidays. Prioritise local races if time is tight and use holiday periods for big training blocks or mountain camps. Register early — many events sell out fast — and train your mind too: visualisation, breaking the race into sections, positive self-talk.

Conclusion

Planning your season is about balancing ambition with respect for your body. Limit major goals, use prep races wisely, structure your training phases, and vary formats to grow without burning out. And remember: recovery is as important as the effort.

This article is part of the series “Build your trail season”: 1/5 Planning your season · 2/5 The base phase · 3/5 General development · 4/5 Specific development · 5/5 Tapering