La Sportiva Lavaredo Ultra Trail 105K Training Plan: The Complete Preparation Guide
Master the demands of this 105km mountain ultra with a structured training approach designed for alpine terrain, sustained elevation gain, and technical trail running.
105km
International
Understanding the La Sportiva Lavaredo Ultra Trail 105K Challenge
The La Sportiva Lavaredo Ultra Trail 105K is one of Europe's most demanding mountain ultras, taking runners through the stunning Dolomites landscape. This 105km distance demands exceptional aerobic capacity, mental resilience, and technical trail competency. The race combines sustained climbing, technical descents, and significant elevation changes that will test every aspect of your ultra-running fitness. Unlike shorter ultras, a 105km effort typically spans 13-18 hours depending on fitness level and conditions, meaning you'll be running through multiple light cycles and managing fatigue across an entire day and night. The terrain is predominantly mountain trail with exposed ridges, alpine meadows, and technical footwork sections that require focus even when fatigued. Success at this distance isn't about raw speed—it's about building exceptional aerobic endurance, learning to run efficiently on steep terrain, and developing the mental framework to push through the inevitable difficult periods. The specific demands of Lavaredo's course mean your training must prioritize vertical gain adaptation, sustained effort at moderate intensities, and the ability to recover quickly between hard efforts.
105km distance requires 14-18 hours of continuous effort and extraordinary mental resilience
Elevation gain means vertical training is essential—not just horizontal distance
Aid station strategy becomes critical for managing nutrition and energy across the race duration
Alpine conditions can change rapidly—weather adaptability and layering are vital components
La Sportiva Lavaredo Ultra Trail 105K Training Plan Overview
A 20-week training plan designed specifically for the demands of La Sportiva Lavaredo Ultra Trail 105K.
Base Building Phase
6 weeks
Establish aerobic foundation with emphasis on time on feet and consistent weekly volume. Introduce vertical gain through hill repeats and sustained climbing efforts.
Peak: 80km/week
Strength & Vertical Phase
5 weeks
Build leg strength and explosive power for climbing. Incorporate back-to-back long days and high-elevation cumulative gain weeks. Practice sustained climbing at race-relevant intensities.
Peak: 100km/week
Endurance & Specificity Phase
6 weeks
Peak training load with multi-hour efforts on technical terrain. Simulate race conditions including night running and fatigue management. Practice fueling and aid station nutrition strategies.
Peak: 120km/week
Taper & Race Prep Phase
3 weeks
Reduce volume while maintaining intensity. Focus on recovery, final technical work, and mental preparation. Confirm gear setup and race logistics.
Peak: 60km/week
Key Workouts
01Long vertical repeats: 1000m+ climbs at race-pace intensity to develop climbing power and efficiency
02Back-to-back long days: 25-30km runs on consecutive days to simulate race fatigue and recovery patterns
03Technical descents: 30-45 minute downhill sessions on varied terrain to build confidence and strength on technical footing
04Sustained efforts: 3-5 hour continuous runs at conversational pace on mountain terrain to build time-on-feet capacity
05Hill circuits: Multiple climbing efforts with short recovery intervals to develop anaerobic capacity for surge moments
06Night running sessions: 90-120 minute runs during evening hours to practice headlamp efficiency and mental focus in darkness
07Mock race efforts: 8-10 hour simulated efforts covering 50-60km with full gear, nutrition strategy, and aid station practice
08Tempo climbing: 45-60 minute sustained climbing efforts at lactate threshold pace to build climbing strength
Get a fully personalized La Sportiva Lavaredo Ultra Trail 105K training plan tailored to your fitness, schedule, and goals.
La Sportiva Lavaredo Ultra Trail 105K Race Day Tips
1Start conservatively—the first 20km should feel easy as you establish rhythm and fuel your system. Many runners go out too hard on the opening alpine sections and pay for it severely in hours 8-12.
2Manage your descent technique throughout the race. Descending efficiently saves enormous time and energy; practice controlled footwork rather than braking hard with your quads.
3Establish a nutrition routine at aid stations and execute it religiously. Aim for 200-250 calories and 500-750ml fluid every 45-60 minutes depending on effort and terrain.
4Embrace the night running section with specific mental preparation. Knowing where the dark hours fall allows you to prepare mentally and adjust your pacing strategy accordingly.
5Layer strategically for alpine conditions. Carry a lightweight insulating jacket, windproof shell, and sufficient arm/leg coverage to handle rapid weather changes at altitude.
6Use aid stations as reset moments, not just refueling stops. Sit down for 2-3 minutes, change socks if wet, and reset your mental state before pushing forward.
7Break the race into smaller segments. Rather than focusing on 105km, think about reaching the next major aid station or key landmark. This psychological chunking makes the distance manageable.
8Practice your fueling strategy intensively in training. Your gut needs to adapt to processing food and fluids while fatigued. Race day is not the time to experiment with new nutrition products.
9Maintain forward momentum on technical sections even when fatigued. Walking intelligently up steep terrain and jogging descents is often faster than truly walking the entire climb.
10Know your cutoff times and intermediate checkpoints. Understanding pacing targets keeps you focused and prevents panic if you fall behind schedule early.
Essential Gear for La Sportiva Lavaredo Ultra Trail 105K
Trail running shoes with aggressive tread pattern and ankle support suitable for technical mountain terrain and potential loose rock
Lightweight insulating jacket (100-150g) that packs small but provides critical warmth during mountain sections and potential night running
Hydration pack (10-15L capacity) with comfortable shoulder harness and hip belt for balanced weight distribution across 15+ hours
Headlamp with red-light mode and minimum 10+ hour battery life; carry backup batteries for extended night running
Technical shirts and tights designed for mountain conditions with flat seams, moisture management, and durability on rough terrain
Compression or moisture-wicking socks with blister prevention; carry 1-2 spare pairs for aid station changes
Lightweight waterproof shell jacket that stuffs into pack for rapid weather changes in alpine environment
Running cap or visor with brim to reduce sun exposure and manage sweat during long day sections
Lightweight gloves for potential cold temperatures at altitude, especially if any night running occurs at elevation
Nutrition pack including energy gels, bars, electrolyte chews, and real food options tested during training; aim for 3-4 hours of fueling capacity in your pack
Multi-tool or repair kit with spare shoelace and small first-aid supplies for blister management and minor injuries
Watch or GPS device for pacing reference, distance tracking, and navigating between aid stations
Frequently Asked Questions
How should I structure my training for the 105km distance if I've only run ultras up to 80km?
The progression from 80km to 105km requires careful management of cumulative fatigue. Focus your final training phase on back-to-back long days (25-30km per day for 2-3 consecutive days) to teach your body to recover and run hard while fatigued. Your longest single efforts should reach 50-60km in training, but the mental breakthrough comes from discovering you can run 8-10 hour sessions consistently. Increase weekly vertical gain by 15-20% over 3-4 weeks, then consolidate that fitness for 3-4 weeks before tapering. The distance itself becomes manageable when your aerobic system is strong and your aid station nutrition is completely dialed in.
What's the typical elevation gain for La Sportiva Lavaredo Ultra Trail 105K, and how should this affect my training?
Check the official website at https://lavaredo.utmb.world for current elevation gain specifications. Regardless of the exact elevation, mountain ultras of this caliber demand exceptional vertical training. Structure your preparation around cumulative weekly elevation gain targets that mirror race demands—if the race involves significant climbing, your peak training weeks should include 4000-5000m of elevation. Dedicate at least two strength-focused sessions per week to hill repeats or sustained climbing at race-relevant paces. The ability to climb efficiently at 10-11 minute per km pace for extended periods is essential.
How do I prepare mentally for the night running section of a 105km ultra?
Mental preparation for night running begins weeks before race day. Conduct regular training sessions during evening and early morning hours to familiarize yourself with running in darkness. Practice with your headlamp in various terrain types to build confidence in footwork and pace judgment. During these sessions, develop a mental protocol for managing the psychological challenge of darkness—some runners find that focusing on breathing rhythm or counting steps helps maintain composure. In the final weeks, practice a full 8-10 hour mock race that includes a night section so you experience exactly how your body and mind respond to extended effort with circadian disruption. Knowing your personal response patterns removes much of the fear.
What's the optimal fueling strategy for maintaining energy across 14-18 hours of running?
The La Sportiva Lavaredo Ultra Trail 105K demands a structured fueling approach that delivers 200-250 calories every 45-60 minutes depending on terrain and effort intensity. On climbing sections, focus on easily digestible carbohydrates (sports drinks, gels, energy chews) and minimize protein until later race stages. At aid stations around hours 4-6, introduce more solid nutrition to prevent mid-race digestive fatigue. Carry 3-4 hours worth of fuel in your pack (gels, bars, or whatever your training has proven effective) to bridge between aid stations. Practice this exact strategy in training—your gut's ability to process nutrition while fatigued is a trainable skill. Many runners struggle late in the race because they haven't conditioned their digestive system to handle continued fuel intake when exhausted.
How should I adjust my training if I'm running Lavaredo at a slower pace, aiming to finish rather than compete for position?
A finish-focused approach actually allows for slightly different training emphasis. Rather than developing the high-speed climbing ability needed for competitive placement, focus on building exceptional aerobic endurance and mental resilience. Your weekly long runs should prioritize time on feet over speed—8-10 hour efforts at conversational pace teach your body to sustain effort for extended periods. Increase your base weekly volume and maintain it through the training block rather than pushing to extreme peaks. Focus heavily on technical footwork and downhill confidence since slower runners typically spend more time on descents. Mental training becomes paramount—establish mantras, break the race into psychological segments, and develop routines for aid station resets that will carry you through inevitable difficult periods.
What pace should I target for different terrain sections during the La Sportiva Lavaredo Ultra Trail 105K?
Pacing strategy depends entirely on your fitness level and climbing ability. However, general principles apply: on climbing sections, aim for a pace where you can maintain conversational breathing (roughly 60-70% max heart rate). This might range from 9-14 minutes per km depending on gradient and your fitness. On flatter technical sections, slightly increase pace while staying aerobic. Downhill sections should feel controlled rather than aggressive—you're managing your quads for the remainder of the race, not racing the descent. Most runners find their race pace targets during training by conducting efforts on similar terrain and noting the sustainable pace. The most critical pacing decision is the opening kilometers—start well below your target pace for the first 15-20km, then establish rhythm once you've settled into the effort. Check the official website for course details that might help identify key terrain sections for pacing strategy.
How do I prevent cramping during a 105km mountain ultra?
Cramping in extended efforts typically results from a combination of electrolyte depletion, dehydration, and muscular fatigue in undertrained muscle groups. Prevention begins in training by conditioning your legs specifically for sustained mountain running—cumulative fatigue from back-to-back days and high-elevation training helps prevent mid-race cramping. During the race, maintain consistent electrolyte intake through sports drinks and electrolyte supplements (aim for 200-400mg sodium per hour depending on sweat rate). Proper hydration is essential but doesn't mean drinking excessively; aim for 400-600ml per hour adjusted for terrain and intensity. Practice ice baths or contrast water therapy in the final weeks of training to help your body adapt to intense cumulative effort. If cramping develops during the race, slow your pace significantly, increase electrolyte intake at the next aid station, and consider massage of the affected muscle.
What should I do in the weeks immediately before the La Sportiva Lavaredo Ultra Trail 105K to ensure peak fitness on race day?
Your final three weeks should transition from peak training volume to race-ready freshness while maintaining fitness. Week three before the race, reduce overall volume by 30-40% while keeping one hard session per week—a technical hill workout or mock race effort at race pace. Week two, cut volume another 30% and replace long efforts with shorter, faster repeats on technical terrain to maintain leg turnover and confidence. The final week is taper week: reduce volume 50% from peak, perform one short technical session with fast repeats, and fill remaining time with easy running, mobility work, and sleep. In the final three days, focus on sleep quality, consistent nutrition to top off glycogen stores, and mental visualization of race segments. Avoid trying new gear, foods, or training approaches during taper—only confirm that proven strategies feel good.
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