170K ultra plan, 5 sessions a week
You have 5 slots a week. Here is how Endu spreads a 170K ultra preparation over 5 sessions: the long run is protected, the quality session comes next, easy runs fill what is left.
- weeks
- 25
- sessions
- 109
- sessions / week
- 4.4
- peak week
- 12.2 h
Plan structure
Periodised in phases: build the base, move to race-specific work, then taper before the race.
- General preparationWeeks 1–2 · 2 wk
- BaseWeeks 3–10 · 8 wk
- BuildWeeks 11–16 · 6 wk
- SpecificWeeks 17–21 · 5 wk
- TaperWeeks 22–24 · 3 wk
- Race weekWeeks 25–25 · 1 wk
Volume progression
Week by week: lighter recovery weeks are built in to absorb the load.
| Wk | Phase | Hours | km | Elev. |
|---|---|---|---|---|
| 1 | General preparation | 7 h | 48 | 1,192 m |
| 2 | General preparation | 7.3 h | 48 | 1,430 m |
| 3 | Base | 7.7 h | 52 | 1,516 m |
| 4 | Baserecovery | 6.3 h | 44 | 964 m |
| 5 | Base | 8 h | 52 | 1,716 m |
| 6 | Base | 8.3 h | 54 | 1,814 m |
| 7 | Base | 8.6 h | 56 | 1,921 m |
| 8 | Baserecovery | 6.8 h | 47 | 1,172 m |
| 9 | Base | 8.9 h | 58 | 2,078 m |
| 10 | Base | 9.3 h | 61 | 2,178 m |
| 11 | Build | 9.6 h | 61 | 2,247 m |
| 12 | Buildrecovery | 7.5 h | 50 | 1,419 m |
| 13 | Build | 9.9 h | 61 | 2,418 m |
| 14 | Build | 10.2 h | 63 | 2,513 m |
| 15 | Build | 10.5 h | 65 | 2,610 m |
| 16 | Buildrecovery | 8.2 h | 54 | 1,802 m |
| 17 | Specific | 10.9 h | 69 | 2,769 m |
| 18 | Specific | 11.2 h | 70 | 2,758 m |
| 19 | Specific | 11.5 h | 71 | 2,992 m |
| 20 | Specific | 11.8 h | 74 | 2,923 m |
| 21 | Specific | 12.2 h | 76 | 3,188 m |
| 22 | Taper | 8.7 h | 58 | 1,927 m |
| 23 | Taper | 7 h | 47 | 1,345 m |
| 24 | Taper | 5.6 h | 41 | 673 m |
| 25 | Race week | 3.3 h | 27 | 100 m |
Sample week — week 14 (Build)
Real sessions from the plan with their targets. Each session is detailed step by step and exportable as .fit.
- TuesdayVery hard🏔️ Short hills 15×1.5min1 h 21 · 8.1 km
- WednesdayEasy🏔️ Easy trail run 41min — rolling terrain (~166m climb)41 min · 4.8 km
- FridayEasy🏔️ Easy trail run 41min — rolling terrain (~166m climb)41 min · 4.8 km
- SaturdayEasy🏔️ Back-to-back long run 143min · 644m gain2 h 23 · 14 km
- SundayEasy🏔️ Long trail run ~31.0km with 1063m climbing5 h 06 · 31 km
Example generated for a intermediate-level profile (VMA 15 km/h, 5 sessions/week). Your plan will depend on your level, availability and feedback.
Your plan, not a template athlete's
This plan is generated for an athlete at intermediate level training 5 times a week. Yours will be calibrated on your VMA, your available days and your feedback after every session. 3 minutes. 14-day trial, cancel anytime.
Create my plan for 170K ultraFrequently asked questions
- How many weeks to prepare for 170K ultra?
- For an athlete at intermediate level, Endu builds a 25-week preparation. If your race is closer, the plan compresses phases while keeping the taper; if it's further away, it extends the base phase.
- How many sessions per week?
- This example has 4.4 sessions per week. You choose 5 to 7 training days and the exact days (e.g. Tue, Thu, Sat, Sun): the plan sticks to them.
- Can I follow sessions on my watch?
- Yes: every session exports as .fit, the format read by Garmin, Coros, Suunto, Polar and Wahoo. Import it in your watch app and the guided workout appears on your wrist.
- How much does it cost?
- 14-day free trial, then €7.99/month with no commitment or €59.88/year (€4.99/month). Unlimited objectives and sports.