UTMB Training Tips: # 1-3
UTMB is notorious for chewing up and spitting out runners, especially those of us who aren’t mountain goats that grew up in the Alps. The course is littered with DNFs. While finishing is unquestionably a great accomplishment, many runners end up 5-10 hours slower than their goal time and true potential. In 2011, Hal Koerner went for a podium spot and ended up on a 38 hour vision quest. There are endless armchair theories about why American men have struggled in recent years.
When I first began my UTMB journey, I was humbled and destroyed by a 50 mile race in Switzerland, my first in the Alps. Actually, I ended up only doing the 36 mile race, as I took the short way home where you could switch distances mid-race. And it STILL took me as long as I figured the 50 miler would!
Fast forward a few years, and I ran better at UTMB than I ever thought would be possible. My UTMB pace was 5 minutes per mile faster than that 36 mile race despite being 3x the distance. I’d heard 35-36 hours was a really good time for UTMB (which it is!) and never thought I could run 28 hours. I’ve bumped elbows with elites I had no business being near. This year I ended up 3rd American man courtesy of the carnage up front.
Let’s be clear, I still lost by 8 hours to Francois and Pau. Courtney was done before I got to Trient. But I believe we can all do much better than we think at UTMB, CCC, TDS, or OCC. Helping others figure out these races is a big part of why I become a coach. They are unique and difficult races that require specific, focused training, but you can make it happen!
People often ask how I possibly train for a race like UTMB. I live on the east coast of the US at sea level, 1.5 hours from the nearest mountains. I am not a pro athlete and have 2 kids and a job. I say all that to give you confidence that you can do well at these races no matter the circumstances.
On the off chance it helps others targeting these races, I’m writing up some of my top training tips to maximize performance for UTMB. These are not the full picture, but I strongly believe that incorporating these training approaches are part of the puzzle. And if you are interested in a coach to help you prepare for a UTMB race or similar challenge, I’d love to help!
Here we go with Tip # 1: Hill Strides! (and I promise for future tips to not have such a long preamble)
Hill strides are your secret weapon. The free money, if you will.
Hill strides involve running 4-6 intervals for 20-30 second up a hill with 60-90 seconds easy running down. They are not a 100% sprint but are a hard effort focusing on good form - leaning forward from the ankles, driving with the knees, and fast cadence.
I add these ~2 times a week in the back half of easy runs. If your hard workout is on Wednesday with a long run on Saturday, Tuesday and Sunday would be ideal days to add hill strides. Most of the time target a moderate grade (around 6-8%), but mixing in steeper grades can be helpful as you get closer to race day.
When I started doing hill strides, they felt a bit clunky. But after doing them regularly, I was surprised to see my Grade Adjusted Pace dipping below 5:00 per mile. I passed people left and right on the UTMB uphills, and these short bursts of power are part of the reason why.
The beautiful of hill strides is they are easy and fun but can lead to big improvements. They won't be the sexiest workout on Strava, but the gains really add up over time!
UTMB Training Tip # 2: Interval Workouts
The Chamonix Track, which has to be the most beautiful track in the world
You probably didn't expect short, fast intervals in a UTMB Training Top 10 list! We often focus on long runs and vertical, but speed is the rising tide that lifts all boats.
I did 2x weekly interval workouts at the start of the year, leading to a 20 minute PR at the Terrapin 50km. This gave me a great foundation to build on as I transitioned to more UTMB-specific training. I kept running one interval workout most weeks throughout the rest of the year.
Target 15-20 minutes of intervals with roughly equal time resting (5x3min with 2-3 min rest, 16x 1min on 2min off, 8/6/4/2 with 4 min rest). In a given training block, start with shorter intervals and progress towards longer intervals.
Improved speed, Vo2 Max, and running economy makes you better on all terrain, even a beast like UTMB! And these workouts are actually fun when you get used to them. You don't need a eyeball-bulging 100% effort, and you can do them on your favorite trail or local routes rather than the track.
UTMB Training Tip # 3: Lower Body Strength Workouts
For years I didn't do any lower body strength work. The result? Weak hips and glutes, injuries, and an assortment of problems. I'm a firm believer that leg strength helps in mountains races, powering you up those steep climbs and bolstering you on the pounding descents.
But the biggest benefit comes from fixing imbalances and injury prevention. Consistent training is the key to long-term benefits, but you have to avoid getting sidelined by injuries!
I do lower body strength workouts at least 2x per week, and it's made a big difference. At my first UTMB in 2017, my quads were blown by Champex-Lac, resulting in painful and slow downhills on the last 3 descents. This year I was charging hard to the finish and attribute much of the difference to improved lower body strength.
So go hit the weights and get yourself some Tim Tollefson quads! As a funny side note, someone recently came up to me in the gym and asked if I was Tim Tollefson. While he has much better hair and at least 50% bigger quads, I still considered it a life achievement!