NDU

Trail & ultra training plans

From short trail to 170K ultras, with elevation at the heart of the plan.

By distance

20K trail
20 km · 800 m D+ · 10 weeks
40K trail
40 km · 2,000 m D+ · 14 weeks
80K ultra
80 km · 4,000 m D+ · 20 weeks
100K ultra
100 km · 5,500 m D+ · 24 weeks
170K ultra
170 km · 10,000 m D+ · 24 weeks
Another distance
Enter your trail's distance, elevation and date

Programmes without a race

Getting started, staying fit or coming back from injury: 8-week cycles with no race date.

Getting started
8 weeks
Maintenance
8 weeks
Return from injury
8 weeks

By race

Click a race to see the preparation structure Endu generates.

Your race isn't listed? Build its plan anyway

Useful calculators

The same calculations that build this plan, free and without signing up.

Effort-kilometre calculator
Convert distance and elevation into flat kilometres, with the terrain coefficient and a time estimate. To compare a trail with a road race.
VMA calculator
Work out your VMA from a race time or a 6-minute test and get your five training paces. Method explained, no sign-up.
Race fuelling calculator
How much carbohydrate per hour, at what rhythm to take it, and the list of what to buy and carry — computed with your own products, from a 10K to an ultra.
Heart rate zone calculator
Your five heart rate zones from the best data you have: heart rate reserve, threshold HR or max HR, using the Tanaka formula.

See all nine calculators

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