Ultra-Trail Great Wall by UTMB® Training Plan: Master the 105km Challenge
A comprehensive preparation guide for conquering China's most iconic ultratrail. Learn the specific strategies, workouts, and tactics needed to cross the Great Wall finish line strong.
105km
International
Understanding the Ultra-Trail Great Wall by UTMB® Course
The Ultra-Trail Great Wall by UTMB® represents one of the most storied races in the global ultratrail calendar, challenging runners across 105km of China's legendary landscape. This race combines the technical demands of mountain trail running with the historical significance of traversing one of humanity's greatest structures. The course is designed to test your endurance, technical footwork, and mental resilience across sustained elevation changes and variable terrain. As an UTMB® qualifying race, the Ultra-Trail Great Wall demands serious preparation—this isn't a training run, it's a career-defining achievement for ultrarunners. The Great Wall's unique combination of cultural significance and physical challenge creates a uniquely motivating environment, but also one where preparation separated from wishful thinking becomes critical. Understanding the full scope of what you're undertaking allows you to structure your training intelligently and arrive at the start line confident rather than anxious.
105km distance requires 16-20 week training blocks minimum for adequately prepared runners
Elevation changes demand significant vertical-specific strength and power development
UTMB® qualification status elevates competition level—expect elite international field
Trail terrain requires technical footwork practice beyond road running experience
Mountain environment introduces altitude and variable weather exposure
Ultra-Trail Great Wall by UTMB® Training Plan Overview
A 20-week training plan designed specifically for the demands of Ultra-Trail Great Wall by UTMB®.
Base Building
6 weeks
Aerobic foundation, general strength, injury prevention
Peak: 80km/week
Vertical Specific
5 weeks
Hill repeats, sustained climbs, power development
Peak: 95km/week
Race-Specific
6 weeks
Long trail runs, back-to-back efforts, technical terrain
Peak: 110km/week
Taper & Peak
3 weeks
Recovery, maintaining fitness, mental preparation
Peak: 65km/week
Key Workouts
01Long run progression: Build from 30km to 40km on mountain terrain over 16 weeks
02Hill repeats: 8-12 x 2-3min climbs at 85-95% effort, focusing on quad and glute activation
03Back-to-back days: Saturday 25km trail run + Sunday 20km run to simulate race fatigue
04Technical footwork sessions: 45-60 min on rocky, rooty terrain focusing on efficiency and control
05Sustained climb work: 90min efforts with 800m-1200m elevation gain at threshold effort
06Night running: 10-15km evening runs to build confidence for potential darkness
07Downhill-specific work: Long descents on technical terrain to strengthen eccentric loading and build confidence
Get a fully personalized Ultra-Trail Great Wall by UTMB® training plan tailored to your fitness, schedule, and goals.
Ultra-Trail Great Wall by UTMB® Race Day Tips
1Start conservatively: The opening kilometers may feel manageable, but preserve energy for the demands ahead—most 105km ultratrails reveal their difficulty in hours 8-14
2Master the aid station strategy: Learn the location and spacing of all aid stations beforehand (check official race site for current info) and plan your nutrition timing around their spacing
3Develop a crew/pacer plan: If allowed, having crew support at specific aid stations dramatically improves safety and pacing consistency throughout the race
4Embrace night running: Most 105km ultratrails require several hours of headlamp running—practice this extensively in training to build confidence and avoid panic on race day
5Manage your perceived effort: The combination of elevation and sustained running plays psychological tricks; track splits and heart rate data to override emotional impulses to slow down
6Prepare for varied conditions: Mountain weather changes rapidly—carry layers, respect weather forecasts, and adjust pacing based on wind and precipitation
7Fuel aggressively in the first half: Many runners undereat early; establish a nutrition plan now and execute it, even when feeling good
8Break the race into smaller segments: Instead of thinking '105km,' mentally divide the course into 15-20km segments with specific goals for each section
9Practice your shoes and socks: Test your exact race-day footwear extensively in training; blisters at km80 often spell disaster for 105km races
Essential Gear for Ultra-Trail Great Wall by UTMB®
Trail running shoes with aggressive tread and rock plate protection for technical descents and rocky terrain
Hydration pack (15-20L capacity) for sustained portions between aid stations
Headlamp with extended battery life (minimum 12-hour run time)—carry backup batteries or power bank
Technical shirt and shorts that dry quickly and won't chafe during 10+ hours of running
Compression or support tights to reduce leg fatigue and protect against scratches on overgrown sections
Lightweight insulating layer (fleece or synthetic) for temperature drops and potential night running
Waterproof shell jacket that packs small for weather protection on exposed mountain sections
Gaiters to prevent rocks and debris from entering shoes on technical trail sections
Fast-drying hat or buff for sun protection and moisture management
Energy storage system including gels, bars, electrolyte tablets, and real food options compatible with your digestion
Frequently Asked Questions
How much elevation does the Ultra-Trail Great Wall by UTMB® actually have?
The official race website at https://dajingmen.utmb.world contains the most current elevation profile and cumulative vertical gain. Check their race data directly, as elevation figures can be updated based on GPS verification. For training purposes, assume sustained climbing throughout the race and prepare for at least 3000m+ of vertical gain based on typical 105km mountain ultratrails—your coaches can adjust based on confirmed course data.
What's the cutoff time for the Ultra-Trail Great Wall by UTMB®?
Official cutoff times are published on the race website at https://dajingmen.utmb.world. These typically vary by aid station and overall race finish time. Contact race organizers directly or check the FAQ section of the official site, as cutoffs may change annually. Build your training plan assuming you'll need strong sustained running capability for 12-16 hours minimum.
How many aid stations are on the Ultra-Trail Great Wall by UTMB® course?
The exact number and location of aid stations should be verified through https://dajingmen.utmb.world. This information is critical for planning your nutrition strategy and crew support. Most 105km mountain races include 6-10 aid stations—confirm current information before finalizing your race plan.
Can I use trekking poles on the Ultra-Trail Great Wall by UTMB®?
Check the official race regulations on https://dajingmen.utmb.world to confirm whether poles are permitted. Many UTMB® events allow trekking poles as an injury prevention and efficiency tool, particularly on sustained climbs. If permitted, include pole usage in your training plan—they're a legitimate strategy for conserving leg power over 105km.
How should I train for the elevation gain in this 105km ultratrail?
Incorporate dedicated vertical-specific training including hill repeats, long climbs at sustained efforts, and back-to-back running days that replicate race fatigue. Build from shorter climbs (500-1000m vertical) to longer sustained climbing (1500-2000m vertical in single efforts). Include at least one long run per week on mountainous terrain during your race-specific block, progressing to 30-40km efforts with significant elevation.
What's the typical weather at the Ultra-Trail Great Wall by UTMB®?
Weather conditions vary based on race date and specific timing. Check the official race website at https://dajingmen.utmb.world for typical conditions during your race year. Mountain weather in China can be variable—prepare for temperature swings, potential precipitation, and wind exposure on exposed ridges. Train in varied conditions and pack layers accordingly.
How do I pace a 105km ultratrail with significant elevation?
Use a power-based or effort-based pacing strategy rather than pace-per-km targets. Aim for consistent effort (Zone 2-3 aerobic running on flats, dropping to Zone 1-2 on climbs) rather than consistent speed. Start the first 20km conservatively—perhaps 15-20% slower than you think you can run—to establish a sustainable rhythm. Break the race into aid-station-to-aid-station segments with mini-goals for each.
Should I run the night sections or walk?
Most competitive 105km ultratrail runners employ a mix of running and power-hiking based on terrain and fatigue. During daylight hours, maintain as much running as your fitness allows. During darkness (if required), shift to a sustainable hiking pace with running intervals where terrain allows. Practice night running extensively in training to build confidence—this often determines whether runners finish strong or fall apart mentally.
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