Why a Canadian winter needs its own training plan

You can train through a Canadian winter and reach spring fitter than you left fall. The runners who manage it plan the season in advance. They decide how they will handle wind chill, ice, rain and darkness before those conditions arrive.

This guide explains how to train through a Canadian winter from October to race day. It covers season planning, when to move a run indoors, how to adjust effort, and what changes from Vancouver to Halifax. For layering and general cold-weather basics, read our guide to running in the cold.

The length of the season is what makes Canada different. January’s daily mean temperature is about -16.3°C in Winnipeg, -10.3°C in Edmonton, -9.2°C in Montreal and -5.0°C at Toronto Pearson, based on 1991 to 2020 climate normals. Vancouver rarely freezes but averages about 175 mm of precipitation in November, spread over about 20 days. A few weeks of adjustments will not cover that. You need a plan for four or five months.

Plan your Canadian winter training in four phases

Splitting the season into phases gives each month one job. It also makes a missed week easier to absorb, because you know what that part of winter was for.

The exact dates depend on your race. Count back 12 to 16 weeks from race day to find where your specific build begins. Everything before that point is base building.

Decide by wind chill, then change the session

The wind chill tells you more than the temperature. Environment and Climate Change Canada (ECCC) combines air temperature and wind speed into a single value for exposed skin. Its frostbite risk bands work as a training guide.

A cold day rarely means a lost day. Swap the session for one that suits the conditions. A planned outdoor tempo run can become a treadmill tempo, and a long run can move to the calmest day of the week. As an example, -20°C with a 20 km/h wind gives a wind chill of about -30, which puts you in the high-risk band.

Use effort to guide winter runs

Winter pace is a poor measure of fitness. Snow, slush, extra layers and headwinds all slow you down at the same effort. Run easy days by heart rate or perceived effort, and keep them conversational. Our guide to fundamental endurance puts the easy ceiling at about 70% of maximum heart rate.

These adjustments keep training productive through the season:

• Start into the wind. Run the outward half of an out-and-back into the headwind so the wind is behind you when you are sweaty on the way home.
• Warm up indoors. Five to ten minutes of drills and mobility before you leave shortens the stiff first kilometre.
• Put hard sessions on the best day. Intervals and tempo runs need good footing more than warm air. Schedule them for the driest, calmest day, or run them indoors.
• Use hills when footing is poor. Uphill repeats let you work hard at slower speeds, with less risk of slipping.
• Keep strength work in the plan. Two short sessions a week help your hips and ankles cope with uneven snow and slush.

How your training changes by region

West Coast: rain and darkness

Vancouver runners can usually train outdoors all winter. Motivation and darkness are usually the bigger obstacles. The main physical risk is staying wet for a long time at 3 to 8°C, which chills you quickly once you slow down.

• Wear a breathable, water-resistant shell and a brimmed cap to keep rain off your face.
• Put anti-chafe balm on seams and waistbands, and choose wool-blend socks.
• Route long runs past home or your car so you can change into a dry top halfway.
• Shorten your stride on wet roots and boardwalks on the North Shore trails.

Treat rainy long runs as race practice. Spring races on the coast are often wet.

Prairies: deep cold and wind

Winnipeg, Regina, Saskatoon and Edmonton face the longest stretches of severe cold, and open terrain adds wind. In Calgary, chinooks can turn frozen roads to slush and back within days.

• Check the wind chill before every run.
• Run 2 to 5 km loops from home on the coldest days.
• Cover all skin at moderate wind chill or colder. A balaclava and mitts make the biggest difference.
• Run the long run outdoors when you can, and move intervals indoors below about -28.

Ontario and Quebec: slush and black ice

Toronto, Ottawa and Montreal see frequent freeze-thaw cycles. Meltwater refreezes overnight into black ice, so falls are the bigger risk.

• Own a pair of ice spikes. Canadian Running recommends them as the only reliable protection on ice, worn over regular road shoes.
• Use trail shoes with deep lugs for fresh or packed snow.
• Choose routes that are cleared first, such as main waterfront paths and arterial sidewalks.
• Let your pace drop on slushy days. A fall costs far more training time than a slow run.

Atlantic Canada: wind and wet snow

Halifax, Saint John, Moncton and St. John’s combine damp cold, freeze-thaw ice and strong coastal wind. A rain-snow mix at 0°C with gusts of 40 km/h can feel harsher than a dry -15°C day.

• Use a windproof shell as your outer layer on most days.
• Carry an extra light layer on long runs, since coastal weather changes quickly.
• Plan routes with shelter from buildings or trees for windy days.

Split your week between outdoors and indoors

Most runners get the best winter results from a mix. Keep easy runs and the long run outdoors when wind chill and footing allow. Move intervals and tempo runs to a treadmill or indoor track on icy or dangerously cold days. Cross-country skiing and snowshoeing build aerobic fitness with less pounding.

A slight treadmill incline of 0.5 to 1% brings the effort closer to running outside. The 1% figure comes from a 1996 study by Jones and Doust. Our treadmill running advice covers fans, hydration and incline.

Plan around short days and the 2026 clock change

A clock change moves sunrise and sunset by an hour. That hour decides whether your usual run happens in daylight or darkness. This winter, Canada splits into two groups.

If your clocks no longer change

In Vancouver, the latest winter sunrise moves from about 8 a.m. to about 9 a.m., and sunset moves past 5 p.m. Sunrise on the Prairies comes later still. Morning runners will be out in the dark for most of December and January, often on ice that froze overnight and has not had any sun on it.

• Move your key sessions to after work, which now has more usable light.
• If you still run before work, treat every morning run as a night run: headlamp, reflective gear and lit routes.
• On the Prairies, early morning is both the coldest and darkest part of the day. A lunchtime run is often the warmest and brightest option.

If your clocks fall back

From November 1, sunset in Toronto, Montreal and Halifax arrives about an hour earlier, overnight. Runners who train after work lose their evening light in a single day.

• Wear a headlamp and reflective gear from that first week. Drivers are adjusting to darker commutes too.
• Consider moving one or two weekday runs to the morning, which is now brighter.
• Plan for the spring change. Clocks spring forward on March 14, 2027, three weeks before Around the Bay and in the middle of most spring marathon builds. Go to bed 15 minutes earlier for a few nights beforehand, and keep the next day’s run easy.

Wherever you live

• Wear lights and reflective details on your ankles and wrists, the parts drivers notice moving.
• Run familiar, lit routes on weekdays and save new ones for weekend daylight.
• Tell someone your route and carry your phone on cold days.

Drink even when you are not thirsty

Cold air dulls thirst. A 2004 study in Medicine & Science in Sports & Exercise found cold exposure reduced thirst by up to 40% during moderate exercise. Dry winter air and sweat under layers still cost you fluid. On runs longer than an hour, drink on a schedule and carry your bottle inside your jacket so it does not freeze.

Count back from your spring race

Most Canadian spring races are built on a winter training block. Here is where 12-week and 16-week plans start for three major 2027 races.

• Build your base in November and December. Keep weekly volume steady and mostly easy. Canadian Running suggests holding about 70% of your peak training volume during base building.
• Protect the long run. It matters most for spring marathon fitness, so move it to the best weather day of the week.
• Do race-pace work on a reliable surface. One clean treadmill tempo is worth more than three slippery ones outside.
• Expect February to feel slow. Your fitness is usually better than your winter paces suggest, and pace returns quickly once the roads clear.

Let your plan adapt with RunMotion Coach

A fixed training plan cannot account for a -35 wind chill or a week of black ice. RunMotion Coach builds a personalized plan around your level, goal, schedule and preferred surfaces, including treadmill. You can change your plan at any time, even at the last minute, so a key session can move to a better weather day. Training paces are calculated for you, which helps you hold the right effort when winter conditions distort your pace.

The app syncs with Garmin, Coros, Polar, Suunto, Apple Watch, Fitbit, Wahoo, Huawei Health and Strava, so treadmill and outdoor runs both count. Premium adds cross-training, strength sessions and plan adjustments for injury, illness or holidays. Set your spring race as your goal now, and your winter block will build toward that date.

Frequently asked questions

How do you train through a Canadian winter?

Plan the season in phases, decide each run by wind chill and footing, and train by effort instead of pace. Keep easy runs and the long run outdoors when conditions allow. Move intervals and tempo work indoors on icy or dangerously cold days.

Is it safe to run at -20°C?

For most healthy runners it is, with skin covered and light wind. Check the wind chill. At -20°C with a 20 km/h wind, the wind chill is about -30, which ECCC rates as high risk. Keep those runs short and close to home.

At what wind chill should you not run outside?

ECCC says frostbite risk rises quickly below a wind chill of -27. At -40 or colder, exposed skin can freeze in 5 to 10 minutes. Many Canadian runners move hard sessions indoors below about -28 and skip outdoor running below -40.

Can you train for a spring marathon on a treadmill?

Yes. Many Canadian runners do most of their winter intervals and tempo runs on a treadmill. Try to run some long runs outdoors so your legs adapt to the road before race day.

Do I need ice spikes for winter running?

If you run in Ontario, Quebec, the Prairies or Atlantic Canada, they are worth buying. Trail shoes handle snow, but only metal spikes reliably grip black ice.

Why is my running pace slower in winter?

Slippery footing, heavier clothing, headwinds and cold muscles all slow you down at the same effort. Your fitness is usually intact, and your pace returns when the roads clear.

Does Canada still change the clocks in winter?

Only in some provinces. From November 1, 2026, British Columbia, Alberta, Manitoba and the Northwest Territories stay on daylight time year-round, joining Saskatchewan and Yukon. Ontario, Quebec and Atlantic Canada still fall back in November and spring forward in March. Where clocks no longer change, winter mornings stay darker and evenings stay lighter.

L’article How to train through a Canadian winter: a runner’s guide est apparu en premier sur RunMotion Coach.

What if your next marathon took you to Amsterdam? With its flat, fast and highly scenic course, the TCS Amsterdam Marathon has become one of the standout events on the European running calendar.

The 2026 Amsterdam Marathon will take place on Sunday, 18 October 2026. This edition will welcome up to 32,000 marathon runners, with both the start and finish inside the iconic Olympic Stadium. The route takes in the Rijksmuseum, Vondelpark and the banks of the Amstel River.

Amsterdam is also a World Athletics Platinum Label Road Race and regularly ranks among the fastest marathons in the world.

So, how can you secure your race entry? What does the course look like? Is it really a good race for a personal best? What budget should you plan for? And how should you prepare for your marathon?

Here is our complete guide to the 2026 Amsterdam Marathon.

The history of the Amsterdam Marathon

The Amsterdam Marathon has a history closely linked to Olympic sport.

Today’s course is rooted in the legacy of the 1928 Olympic Games, starting and finishing at the Olympic Stadium, which was built for the event. Over the years, the race has become a major international fixture. In 2025, more than 60,000 runners from 140 countries took part in the various races across the weekend.

Today, the marathon attracts runners of every level. Some come simply to enjoy an unforgettable experience in Amsterdam, while others choose this event specifically to chase a new personal best.

And that is probably one of Amsterdam’s greatest strengths: it combines a sightseeing marathon with a genuine performance marathon.

2026 Amsterdam Marathon registration

The Amsterdam Marathon has become so popular that you now need to plan your registration well in advance.

For 2026, registration opened on 20 December 2025, and the 32,000-runner capacity was quickly reached. The official marathon entry fee was €145.

There is no official waiting list. If you missed out during standard registration, the organisers point runners towards their official resale platform.

Run for a charity

You can also take part through the KWF Run Against Cancer programme.

The principle is simple: in return for raising a minimum of €750, you receive a race entry while supporting cancer research.

Book through a tour operator

International runners can also book packages through specialist partners.

These may include a guaranteed race entry, hotel, flights, transfers and sightseeing activities. It is a more expensive option, but a useful one if you want to simplify all the logistics of your trip.

Our advice: if you want to run Amsterdam in the coming years, put the registration opening date in your calendar. Waiting just a few weeks can be enough to miss out on an entry.

A flat and fast course

This is probably the main reason to choose Amsterdam.

The course has a reputation for being flat, fast and historic. The Amsterdam Marathon also holds the World Athletics Platinum Label, the highest level of recognition for a road race.

There are no major elevation challenges. That makes it easier to hold a consistent pace and seriously target a personal best. But be careful: a flat course does not mean an easy marathon.

The lack of major climbs can tempt runners to start too fast. In a marathon, the kilometres run above your target pace in the first half are often paid back with interest over the final 10 kilometres.

The 2026 Amsterdam Marathon course

The race starts and finishes in the Olympic Stadium, immediately giving the event a special atmosphere.

From the opening kilometres, you will run through some of Amsterdam’s most iconic locations.

The Rijksmuseum

One of the most impressive sections comes very early in the race. At around kilometre 4, runners pass beneath the Rijksmuseum. It is a spectacular moment and one of the marathon’s signature images.

But remember: it is only the beginning of the race. Enjoy the atmosphere, but do not get carried away.

Through southern Amsterdam

The route then continues through several Amsterdam neighbourhoods, including the Zuidas district. This is a section where you need to stay focused on your pace and resist the urge to make up time.

There is still a long way to go.

The Amstel River

From around kilometre 14, one of the race’s most distinctive sections begins: the kilometres alongside the Amstel River.

The race follows part of the 1928 Olympic route, passing houses, more open scenery and windmills. This stretch covers around 12 kilometres and takes runners beyond halfway before returning towards Amsterdam.

It is a beautiful part of the course, but it also demands concentration. By then, you are already in the second half of the marathon.

The return to Amsterdam

After following the Amstel, the course gradually heads back towards the city centre. This is when the kilometres start to count. You are already beyond halfway, and fatigue is beginning to build in your legs. This is where pace management and fueling become essential.

Vondelpark

The course also goes through Vondelpark, Amsterdam’s best-known park.

Runners pass through it twice, making it a particularly good place for spectators. On the second pass, around kilometre 40, the atmosphere can provide a real surge of energy.

Only a few kilometres then remain before the Olympic Stadium.

How to pace your 2026 Amsterdam Marathon

Amsterdam’s main trap is simple: the course is so fast and runnable that it is easy to run too fast.

The first 10 kilometres

Do not try to bank time. If your target pace is 5:00/km, do not set off at 4:50/km just because you feel good.

Early marathon sensations can be deceptive. Your goal is to settle into your target pace quickly and stay there.

From kilometre 10 to kilometre 30

This is where you need to be consistent. The course is ideal for maintaining an even pace, so use that advantage to run efficiently, drink regularly and stick to your nutrition plan. The stretch along the Amstel is particularly well suited to focusing on your race strategy.

Do not try to accelerate before kilometre 30.

After kilometre 30

This is where your marathon truly begins.

If you have managed the first 30 kilometres well, you should still be able to hold your pace. And if your legs still feel good at kilometre 35, you can gradually pick it up. Your second pass through Vondelpark and the run back to the Olympic Stadium are your chance to give everything you have left.

Practical information

The 2026 Amsterdam Marathon will take place on Sunday 18 October, starting at 9:00 am, with a 6-hour cut-off time.

Bib collection

Bib collection takes place at the International Marathon Expo, at RAI Amsterdam:

• Thursday 15 October: 1:00 pm to 8:00 pm
• Friday 16 October: 10:00 am to 8:00 pm
• Saturday 17 October: 9:00 am to 7:00 pm.

Runners living abroad must also collect their bib in person. Make sure you arrive in Amsterdam early enough.

How long should you stay in Amsterdam?

For runners travelling from abroad, 2 to 4 nights is usually enough.

Arriving on Friday gives you Saturday to collect your bib and enjoy the city at an easy pace, without walking too much before race day.

Most importantly, do not turn Saturday into a 30,000-step sightseeing day!

What is the weather like in Amsterdam in October?

In mid-October, temperatures are generally favourable for marathon running, but Dutch weather can be very changeable.

The main factor to watch is probably the wind.

On the more exposed stretches, particularly along the Amstel, a headwind can make your pace far tougher than expected. Check the forecast carefully in the days before the race and adjust your goal if needed.

How much does the Amsterdam Marathon cost?

Your budget will depend mainly on where you are travelling from and your accommodation choice.

For a 2 to 4-night stay, here are some typical costs:

• Race entry: around €145
• Return travel: around €50 to €300 from within Europe, and more from long-haul destinations
• Accommodation: around €100 to €250 per night
• Food and local transport: around €40 to €80 per day

For a European runner, allow around €500 to €1,500 per person for the full weekend.

If you are travelling from further away, your budget will naturally be higher. Packages offered by tour operators may also cost more, but they often include the race entry, hotel and part of the travel logistics.

How to prepare for the 2026 Amsterdam Marathon

Amsterdam is a particularly exciting marathon for runners targeting a fast time.

But that is exactly why a fast course requires the right preparation.

The goal is not simply to run faster. You need to be able to sustain your marathon pace for more than 42 kilometres while managing fatigue, aid stations and nutrition effectively.

That is where RunMotion can support you.

With the app, you can follow a personalised marathon training plan based on your current level, goal and race date.

Your training combines different types of workouts, including endurance runs, intervals, threshold sessions, long runs and recovery, so you can progress gradually and arrive on race day with the best possible chance of reaching your goal.

Discover the RunMotion marathon training plan and build your Amsterdam preparation around your target.

And if you are aiming for a personal best, remember one simple rule: your training should leave you strong after kilometre 30.

If you want to go further and build your race strategy, we have developed a tool that lets you create a personalised race plan based on your level and goal: split times, pacing, nutrition and hydration management…

Visit Race Strategy.

So, should you run the Amsterdam Marathon?

Yes, especially if you are looking for a fast and accessible European marathon.

Amsterdam has so much going for it:

a flat and fast course
a start and finish in an Olympic stadium
iconic landmarks such as the Rijksmuseum and Vondelpark
kilometres along the Amstel River
a strong international atmosphere
a course built for chasing a personal best

Its main drawback is ultimately its popularity: race entries sell out very quickly. If you want to run Amsterdam, it is best to plan your registration early. And once you have secured your place, the most important thing remains: preparing properly for the 42.195 km.

With such a fast course, the Amsterdam Marathon could be the perfect opportunity to take your race time to the next level.

A controlled start, consistent pacing, a smart nutrition strategy and focused marathon training: everything is in place to chase your next personal best in Amsterdam.

L’article Amsterdam Marathon 2026: Your Complete Race Guide est apparu en premier sur RunMotion Coach.

Running the 2027 Los Angeles Marathon is about far more than covering 26.2 miles.

It is a journey through part of the City of Angels, from Dodger Stadium to Century City, taking in some of LA’s most iconic neighborhoods and landmarks along the way. Also known as the ASICS Los Angeles Marathon, the 2027 Los Angeles Marathon features the “Stadium to the Stars” course, offering runners a unique way to discover the city mile by mile.

In 2027, the race takes place on Sunday, March 7. The start is scheduled for 7:00 AM at Dodger Stadium, while the finish line awaits on Santa Monica Boulevard at Avenue of the Stars. Runners will have 6 hours and 30 minutes to complete the marathon.

So, what can you expect from this iconic American marathon? How do you register, what is the course like, and how should you train for the Los Angeles Marathon?

Los Angeles Marathon 2027: Essential Information

Before picturing yourself running through the streets of Los Angeles, here are the key details to know:

The race weekend also includes a 5K and a kids’ race on Saturday, as well as a Charity Half Marathon on Sunday.

How to Register for the Los Angeles Marathon

Good news for anyone hoping to run the 2027 Los Angeles Marathon: unlike some major international marathons, you do not need to enter a lottery to secure a bib.

General registration for the 2027 Los Angeles Marathon is available directly through the organizer’s website, subject to availability. The organization states that registration will close once the race sells out.

You can also take part through Team TMF by committing to raise funds for the organizing foundation. For 2027, a fundraising commitment of $725 includes complimentary marathon registration.

If you are planning to run the 2027 Los Angeles Marathon, it is best not to leave your registration until the last minute.

A Marathon to Discover Los Angeles

This is probably one of the race’s biggest draws.

The Stadium to the Stars course starts at Dodger Stadium and travels through several Los Angeles neighborhoods before reaching Century City and the finish on Santa Monica Boulevard. Across 26.2 miles, runners pass through Downtown Los Angeles, Echo Park, Hollywood, Beverly Hills, and Brentwood.

The concept is simple: rather than running laps around one neighborhood, this marathon takes you across a major part of the city.

With roads closed to traffic, enthusiastic spectators, and plenty of entertainment along the route, it is a completely different experience from a typical sightseeing trip.

Is the Los Angeles Marathon Course Fast?

The Los Angeles Marathon is not a completely flat marathon.

The course includes elevation changes, especially with uphill sections in the first part of the race. So, avoid starting too fast simply because you are running a city marathon.

As with any 26.2-mile race, effort management is essential. Use the opening miles to settle into your rhythm rather than trying to bank time too early. In Los Angeles, just as anywhere else, the real marathon often begins after mile 18.

The Final Miles to Century City

This is where the experience can become especially memorable.

After several hours of running, your legs will start to feel heavy. But the scenery changes and the finish line gets closer. The final miles lead into Century City, with the finish located on Santa Monica Boulevard.

The marathon ends in a setting that feels very different from the one at the start.

After leaving Dodger Stadium several hours earlier, all that is left is to enjoy those final strides and, above all, savor the finish.

A Truly American Race-Day Atmosphere

The 2027 Los Angeles Marathon is not defined by its course alone.

The organizers announce more than 40 nonprofit cheer zones, over 65 running club cheer zones, and around 20 entertainment areas spread across the course.

That atmosphere is a central part of the race experience.

For runners discovering major American marathons, it is also a different way to experience a race, with more entertainment, music, and spectators cheering throughout the entire course.

Exactly what you need to find another gear when the miles start to take their toll.

What Race Strategy Should You Use at the Los Angeles Marathon?

If your goal is to run a fast time, it is best to build your race progressively.

The first priority is to avoid digging too deep in the opening miles.

With the excitement, spectators, and energy at the start, it can be easy to run faster than planned. Yet a few seconds gained per mile early on can cost you far more after mile 18.

A classic marathon pacing strategy could be to:

• start slightly below your target pace;
• gradually settle into your rhythm;
• stay consistent on uphill sections;
• wait until mile 18 before accelerating, if your legs still feel strong;
• save enough energy for the final miles.

If your main goal is to enjoy the trip, your strategy can naturally be different.

The Los Angeles Marathon is also a race to experience.

What Time Should You Target in Los Angeles?

The time you should target depends first and foremost on your fitness level and your goal. For a first marathon, simply finishing in good shape can be the perfect objective.

For experienced runners, the 2027 Los Angeles Marathon can also be an opportunity to target a new personal best.

The course is officially measured at 26.2 miles, and the 6-hour-30-minute cutoff provides plenty of time for runners who primarily want to enjoy the experience.

If you are chasing a specific finish time, you will of course need to factor the course profile into your pacing plan.

How to Train for the Los Angeles Marathon

You cannot prepare for a marathon in just a few weeks.

Your training should gradually build endurance, the ability to sustain a strong pace, and the muscular resilience needed to run efficiently for more than two hours.

Long runs are a key part of marathon preparation.

They help you practice pace management, fueling, and hydration, while also teaching your body and mind how to run with fatigue.

For Los Angeles, it can also be useful to include a few hilly workouts so that the rolling sections of the course do not come as a surprise on race day.

Train for Your Marathon with RunMotion

To structure your build-up, RunMotion’s marathon training plans provide a program tailored to your level and goal. Long runs, marathon-pace sessions, and endurance training help you build fitness progressively all the way to race day, while adapting your training load to your profile.

If you want to go further and build your race strategy, we have developed a tool that enables you to create a personalized race plan: split times, paces, and nutrition and hydration management…

Head to Race Strategy.

What Gear Should You Bring?

For an urban marathon like Los Angeles, there is no need to overcomplicate your kit.

The most important thing is to run in gear you already know and have tested:

• marathon-ready running shoes;
• an outfit tested in training;
• a GPS watch, if you use one;
• sunglasses;
• a cap if it is sunny;
• your own nutrition, if needed.

Los Angeles weather in early March can be pleasant for running, but conditions can vary. Check the forecast in the days leading up to the race rather than committing to an outfit you picked several weeks in advance.

The 2027 Los Angeles Marathon Weekend

The event is about more than Sunday morning.

The Expo and packet pickup will be held at Dodger Stadium on Friday, March 5, and Saturday, March 6, 2027. The Expo will be open from 10:00 AM to 7:00 PM on Friday and from 10:00 AM to 5:00 PM on Saturday.
Saturday also hosts the LA 5K and the kids’ race.
On Sunday morning, the marathon starts at 7:00 AM.

Plan your wake-up time and, above all, your journey to Dodger Stadium in advance.

The organizers plan to open the stadium parking lots from 3:00 AM, with access to the starting corrals from 5:00 AM.

Los Angeles Marathon: What Budget Should You Plan For?

The entry fee is only one part of the budget when traveling to run the race.

You should also factor in:

• flights;
• accommodation in Los Angeles;
• local transportation;
• meals;
• travel insurance;
• possible baggage fees;
• your race entry and spending while you are there.

But Los Angeles can also become a true running trip.

After 26.2 miles, why not stay a few extra days to explore the city, Santa Monica, Hollywood, or the different neighborhoods you ran through during the race?

Why Run the 2027 Los Angeles Marathon?

The Los Angeles Marathon may not be the first race that comes to mind when you are planning your marathon calendar.

And yet, it has one hard-to-match advantage: running across Los Angeles.

The start at Dodger Stadium, the neighborhoods along the route, the entertainment, and the Century City finish give the event a real identity. It is a marathon you can choose for a fast time, but also for the trip. To discover a vast city in a different way. And to say, a few hours later, that you ran across Los Angeles.

Los Angeles Marathon 2027: Dates to Remember

If Los Angeles appeals to you for 2027, here are the main dates to keep in mind:

Friday, March 5, 2027
→ Expo opens and packet pickup begins.

Saturday, March 6, 2027
→ LA 5K, kids’ race, and the second day of packet pickup.

Sunday, March 7, 2027
→ The Los Angeles Marathon starts at 7:00 AM.

Sunday, March 7, 2027
→ Finish in Century City after 26.2 miles.

Ultimately, the Los Angeles Marathon delivers a distinctive combination: a genuine sporting challenge and an unforgettable travel experience.

So, instead of simply visiting Los Angeles, why not discover it to the rhythm of your stride?

L’article Los Angeles Marathon 2027: Course Guide and Training Tips est apparu en premier sur RunMotion Coach.

Are you registered for one of the UTMB® Mont-Blanc races at the end of August, the UTMB®, CCC®, TDS®, OCC, MCC or PTL®? RunMotion Coach is the official coach of UTMB® Mont-Blanc. In that role, we share our top tips for succeeding in this legendary race around Mont Blanc, plus everything your UTMB® Mont-Blanc training plan needs to maximise your chances of crossing the iconic finish arch in Chamonix!

Whether your goal is to chase a fast time or simply become a finisher, you need a tailored trail running training plan. Below, discover our advice for the flagship UTMB® race, 171 km with 10,000 m of elevation gain, as well as the other races taking place during the week.

Build a Consistent Overall Training Volume

If you want to succeed at UTMB^®, you need to train for at least 10 hours per week, ideally 15 hours if possible. Most of this volume should come from running. Your body needs to adapt to the impact and elevation gain that come with running.

It is recommended to supplement your overall training volume with cycling, which is excellent for endurance and developing leg strength endurance. To add variety, you can go ski touring or cross-country skiing in winter, and swimming in summer.

For the CCC^®, aim for 8 to 12 hours of training per week. For the MCC and OCC, 5 to 10 hours per week may be enough. Of course, this depends on the individual, particularly your previous training volume and your ambitions. If you want to increase your weekly training hours compared with last year, do so gradually.

Key Sessions for Your UTMB^® Training Plan

The UTMB® Mont-Blanc races demand appropriate training. To prepare, include a range of trail-specific workouts.

Hike-Run Sessions

One of the foundations of ultra trail training is the hike-run session. The pace is close to what you will run in an ultra. The goal is to get used to alternating between hiking and running, while helping your body adapt to these intensities. As a rule, it is not advisable to go beyond five hours in a hike-run session, as the body is already under significant stress. If you want a bigger training volume, you can add one or two hours of cycling afterwards.

To build even greater volume, you can also enter preparatory races, which we will discuss later.

Hill Repeats

With hill repeat workouts, the aim is to develop strength and running form while maintaining a relatively high cadence. For example, you could do sessions from 12 x 30 seconds up to 8 x 1 minute 30 seconds. They may seem short, but the advantage is that you can run them almost anywhere, even in the city if you have a long enough hill, and they are easy to fit into a lunchtime break. Your heart rate will generally rise significantly.

Uphill Threshold Sessions

Uphill threshold training improves your ability to climb a long ascent quickly, with 500 to 1,000 m of elevation gain, for example. These sessions build endurance under sustained effort. Typical workouts include 4 x 6 minutes, 3 x 10 minutes or 2 x 20 minutes.

Downhill Training

Every trail runner knows that descents are usually what destroy your legs. One of the best ways to prepare is to train downhill specifically, at a faster-than-race pace. At first, you will cause muscle fibre damage, then your muscles will become stronger. You can do up to 10 x 1 minute downhill, for example. The pace is faster than your race pace, helping you feel more comfortable in competition.

Trail-Specific Strength and Conditioning

For ultra trail efforts, it is essential to include appropriate strength and conditioning. Focus on muscle-strengthening exercises, such as those available in the S&C module in the RunMotion Coach app.

You can also add cycling or indoor trainer workouts to develop strength and strength endurance. For example, perform a short maximal effort, the app also offers these workouts if you select one or more cycling days each week, or use a big gear on climbs for longer efforts.

If you live in a city, stairs can be an excellent way to work on plyometrics.

Plan Preparatory Races Before UTMB®

To build substantial training volume, nothing beats a race. You benefit from planned aid stations and safety support, and you can test your gear and nutrition strategy. It is essentially a dress rehearsal and an opportunity to assess your current fitness.

For example, if you are preparing for UTMB® or TDS^®, you could schedule an 80 to 100 km trail race between May and June, or even early July. You could even run two 80 km trail races one month apart.

If you are preparing for the CCC^®, look for a 60 to 70 km trail race between May and mid-July. For the OCC^® and MCC, you can race distances from 20 km to 42 km up until the end of July.

Prepare for UTMB^® Mont-Blanc Weather Conditions

At UTMB^® Mont-Blanc, the fastest runners spend just one night out on the course, finishing on Saturday afternoon. Only around 100 runners finish in under 30 hours, before midnight on Saturday. Everyone else will spend two nights running outdoors.

It is therefore important to train at night, so you get used to running in the dark and know your headlamp inside out. For example, train in the evening to run into the sunset, then descend using your headlamp. You can also head out early in the morning to catch the sunrise!

However, it is not recommended to spend an entire night outdoors in training, as it creates a great deal of fatigue. A few hours of night running in training is enough. You can also include night races in your preparation, or races with a very early start.

Half of TDS^® runners also spend a second night outdoors. The vast majority of CCC^® runners finish during the night. You therefore need to prepare to run at night.

Prepare for cold weather too. The mountain passes on the Mont Blanc circuit reach up to 2,500 m in altitude. This is not high altitude mountaineering, but it can be cold at the end of August and snow is possible, particularly at night and in rainy conditions. If snow has fallen, the route may be modified.

It is important to test your gear in training. Take a close look at the UTMB® Mont-Blanc mandatory equipment, especially the cold-weather kit.

Do Not Overdo It in August!

In August, you enter the final stretch. These are the last moments of your preparation. While you can still fit in a few long runs at the beginning of August, reduce your mileage over the final two to three weeks.

You do not want to arrive overly tired or, worse, injured. Beyond physical fatigue, you need to preserve your mental freshness and the desire to give everything on race day.

The biggest mistake would be training too hard in the weeks before the race. Even if you feel you should have done more volume in your preparation, keep your training load reasonable at the end.

Prioritise Your Recovery

To absorb the volume of your training effectively, here are a few key recovery principles. The three pillars of recovery are sleep, nutrition and hydration.

The most restorative thing for your body is sleep. Aim for at least seven to eight hours per night in a quiet environment. During particularly intense weeks, you can even target nine hours of sleep and add a nap during intensive training weekends.

After a demanding workout, eat carbohydrates and protein within an hour of finishing. During this period, your body absorbs carbohydrates and protein more effectively. This is known as the metabolic window. It helps replenish your carbohydrate stores and supports muscle recovery.

For hydration, aim to drink at least 1.5 litres of water every day, plus 300 to 500 ml per hour of exercise. On your long runs, always remember to carry a water bottle or flask.

Massage, compression socks, electrical muscle stimulation and hot-cold contrast therapy can all be useful additions to your recovery routine.

Fuel the Week Before UTMB® Mont-Blanc

The leading cause of withdrawal from an Ultra-Trail^® is digestive issues. Running places stress on the intestinal walls. During exercise, the heart directs blood to the organs that matter most, primarily the brain and muscles. The intestine may sometimes receive insufficient blood flow, while repeated impact can also damage the intestinal lining.

That is why it is best to start with a strong foundation. In the weeks before a race, you can take a course of L-glutamine and probiotics. L-glutamine is an essential fuel for small intestine cells and nutrient absorption. Put simply, it strengthens your intestinal lining. Probiotics support a healthy microbiome balance and regular digestion.

When you line up for one of the UTMB^® Mont-Blanc races, it is best to have optimised your carbohydrate stores. Carbohydrates are the main fuel used during an Ultra-Trail^®. That means fewer calories to make up at the first aid stations.

From three days to one day before the race, prioritise quality carbohydrate sources, including starchy foods, rice, potatoes, bread, pancakes, honey and maple syrup. Some runners may prefer gluten-free foods. Avoid consuming too much fibre, which can irritate the intestinal lining. You can eat very ripe fruit such as bananas, or cooked fruit such as apples, pears and peaches.

You will also need to prepare your race nutrition and hydration strategy carefully.

Manage Your Effort in Your UTMB® Race

That is it, you are ready to take on UTMB^® Mont-Blanc! Above all, this is a race where you learn about yourself and push your limits. Do not ruin your chances by starting too fast. It is one of the most common mistakes. You are heading out for dozens of hours of effort, and the few minutes gained at the start can cost you dearly at the finish.

Good training should leave you ready for race day. Listen to your body and enjoy the experience! Think back to your preparation and why you chose to start. You have trained for months, perhaps years, to run these incredible trails around Mont Blanc. Enjoy every moment!

One Month Before UTMB, Prepare Your Race Strategy Too

And one month before UTMB, it is time to shift from preparation to strategy. How should you manage the first climbs? What pace should you start at to avoid blowing up before Champex? When should you hike on the ascents? What split times should you target at each aid station? When and how should you fuel?

To help answer these questions, Race Strategy lets you create a personalised race plan based on your level and your goal. You can visualise your split times, pace and effort management throughout UTMB, so you arrive on race day with a clear strategy.

Create your race plan for UTMB one month out and prepare every stage of your ultra with Race Strategy.

If you want to maximise your chances of success and need a personalised UTMB Mont-Blanc training plan, you can download the RunMotion Coach app, the official coach of UTMB Mont-Blanc.

Enter your current experience and your UTMB Mont-Blanc goal, UTMB, CCC, TDS, OCC, MCC, ETC or PTL. You will find all the advice shared here in greater detail, along with your structured training programme. All that is left for you to do is run!

L’article UTMB Mont-Blanc Training Plan: Your Complete Guide est apparu en premier sur RunMotion Coach.

The day before a race, your training is done. Or almost. After several weeks of preparation, it can be tempting to do one more thing to make sure you are ready: one final workout, a few extra miles, an especially big meal, lots of water… Yet the day before a race is generally not the time to do more.

The goal is simple: arrive at the start line rested, properly hydrated, fuelled with energy, with your gear ready and your mind at ease.

Whether you are preparing for a 5K, 10K, half marathon, marathon or trail race, the principles are broadly the same. Some habits may vary depending on the distance, the intensity of the event and what you are used to doing in training.

Here is how to organise the day before a race, without overcomplicating things.

Should you run the day before a race?

For most runners, there is no need to do a proper training session the day before a race. At this stage, recovery is the priority, not building fitness.

Some runners are used to doing a very easy jog, a few minutes of running or a few strides to feel sharp before a race. This short session can have its place if it is part of your usual routine.

The key is not to try anything new, and above all, not to turn this run into a workout.

The day before is not the time to check whether you can hold your race pace or to “fit in one last good workout.” Your training is behind you.

If you do not run, there is no need to warm up or complete an especially long mobility session either. A few gentle movements can feel good if you are used to them, but avoid unfamiliar or overly intense exercises.

Eat what you are used to

The day before a race, nutrition deserves some attention, but it is not the time to overhaul your diet.

If you have followed a nutrition strategy in the days leading up to the race, simply continue along the same lines. For events where energy stores matter, especially over long distances, carbohydrates play an important role in your nutrition during the final days.

But that does not mean you should eat a huge dinner the night before.

An especially large meal can instead lead to difficult digestion or disrupt your sleep. It is better to eat enough and choose foods you already know.

A few simple principles:

• choose foods you tolerate well;
• avoid particularly fatty or spicy meals if you know they upset your digestion;
• do not test a new food, supplement or “race-day” product;
• adjust portions to your usual habits and the planned race distance;
• also think about the following morning’s breakfast.

There is no single ideal pre-race dinner that works for every runner. What works for one person may be far less suitable for another.

The day before a race, familiarity is often your best ally.

Hydrate as usual

The same principle applies to hydration: it is important to arrive at the start properly hydrated, but drinking much more than usual is not a strategy to prioritise.

Drink regularly throughout the day, according to your thirst and usual habits. Above all, avoid waiting until the last minute to drink large amounts.

On the other hand, there is no need to force yourself to drink several litres of water simply because you have a race the next day.

For long-distance events, weather conditions and temperature can of course change your needs. This is why it is helpful to have planned your hydration strategy during training and to know what will be available on race day.

Once again, the day before is the time to follow a tested strategy, not experiment.

Prepare all your race gear

This is probably one of the best things to do the day before: prepare everything you will need before, during and after the race. It helps you avoid a frantic morning and clears your mind.

In particular, prepare:

• your shoes;
• your race outfit;
• your race bib;
• your fully charged watch;
• your phone, if you need it;
• your gels, bars or other personal race nutrition;
• your running belt or pack;
• any accessories needed for the weather;
• warm clothes for before and after the race;
• your bag for the bag drop, if needed;
• safety pins or a race bib belt.

Also think about the small details that are easy to forget: sunglasses, a cap, anti-chafing cream, headphones where permitted, or a portable charger.

A useful tip is to lay out your gear in the order you will use it. That way, you will have far less to manage on race morning.

Check the course one last time

You do not need to know every turn by heart, but taking a few minutes to review the course can be useful.

Depending on the race, check:

• the start location and time;
• how to get to the venue and how long it will take;
• the main climbs and descents;
• any technical sections;
• the location of aid stations;
• the finish line;
• any bag-drop areas or starting corrals.

For a long race, you can also identify the sections where you will need to manage your effort particularly carefully. The aim is not to analyse everything. A few reference points are enough to know what to expect.

You can also check the weather forecast and adapt your outfit accordingly.

Stay active, but avoid an overly busy day

The day before a race, it is generally best to avoid demanding physical activities. That does not mean you need to spend the entire day lying down.

A normal, relatively calm day works perfectly well. You can walk a little, go about your usual activities and enjoy your day, as long as you avoid anything that could tire you out unnecessarily.

A long hike, an intense DIY project, several hours on your feet or a full day of sightseeing may seem harmless, but they are not necessarily ideal before a race.

The goal is simply to preserve your energy.

Think about your sleep, too

Sleep is often one of the biggest sources of stress before a race.

“What if I sleep badly?”

That worry can sometimes become more disruptive than the lack of sleep itself.

An imperfect night before a race does not erase several weeks of training. Your recovery does not depend on that final night alone: the previous nights matter too.

Try to keep your usual routine instead of trying desperately to go to bed very early. Preparing your gear in advance, setting your alarm and planning breakfast can also prevent your mind from racing at bedtime.

And if sleep takes time to come, there is no need to check the clock every ten minutes while telling yourself that you absolutely must sleep. You have done the training. Now let your body do its job.

What if you feel stressed?

Feeling a little nervous before a race is completely normal. Even when you are well prepared, competition can bring excitement, anticipation and a few doubts.

The day before, it can therefore be helpful to relax instead of trying to optimise every detail.

Watch a film, read, listen to music, spend time with loved ones or simply enjoy a quiet evening: do whatever usually helps you feel good.

Also avoid spending the evening comparing your training with other runners, compulsively checking the weather forecast or reworking your race strategy every ten minutes. You can have a plan. But you do not need to control everything.

The day before a race, your goal is no longer to become a better runner. It is to arrive at the start as the runner your training has built.

Find a few running-specific heart coherence breathing exercises here.

What to avoid the day before a race

Sometimes the best preparation is simply avoiding certain things.

In particular, avoid:

• an intense or unfamiliar training session;
• a run that is much longer than planned;
• a meal you have never tested before;
• excessive amounts of food or drink;
• a new dietary supplement;
• a very intense massage if you are not used to it;
• deep or unfamiliar stretching;
• a tiring physical activity;
• a very short night caused by last-minute organisation.

In short: do not try to catch up on or improve your preparation in the final hours.

The day-before-race checklist

Before going to bed, take a few minutes to make sure everything is ready.

Race

• ☐ I know the start time and location.
• ☐ I have planned my journey and arrival time.
• ☐ I have reviewed the main features of the course.
• ☐ I have checked the weather forecast.

Nutrition and hydration

• ☐ I have planned my meals.
• ☐ I am eating foods I know and digest well.
• ☐ I am drinking regularly without trying to drink excessively.
• ☐ My breakfast for the next morning is planned.

Gear

• ☐ My race bib is ready.
• ☐ My shoes are ready.
• ☐ My outfit is suitable for the weather.
• ☐ My watch is charged.
• ☐ My race nutrition is ready, if needed.
• ☐ I have prepared my things for before and after the race.

Recovery

• ☐ I am not planning any tiring physical activity.
• ☐ I am taking time to relax.
• ☐ I will try to keep my usual sleep routine.
• ☐ I am not trying to change my preparation at the last minute.

In summary: what should you do the day before a race?

The day before a race, above all, trust the work you have put in over the previous weeks.

There is no need for one final big workout, a miracle meal or a revolutionary strategy. A calm day, familiar nutrition and hydration, a little organisation and enough rest are all you need to approach the start in the best possible conditions.

Prepare your gear, review the course, plan your morning, then let the pressure ease.

Because on race day, there will be only one thing left to do: run.

L’article What to Do the Day Before a Race: Runner’s Checklist est apparu en premier sur RunMotion Coach.

The best running apps 2027 has to offer depend on what you want your phone or watch to do. RunMotion Coach is our pick for AI coaching across road, trail and ultra. Strava leads for tracking and community. NHS Couch to 5K and Nike Run Club are the best free ways to start.

This guide compares 10 of the best running apps for runners in the US and Canada, across coaching, tracking, beginner plans and training analytics. Full disclosure: RunMotion Coach is our app. We have tried to treat every other app the way we would want to be treated, including listing where ours falls short.

We compared each app on plan quality, how well plans adapt, watch support, race distances and price, using App Store listings, official pricing pages and published reviews.

All prices are in US dollars.

The best running apps 2027 at a glance

Best AI running coach apps

Coaching is where the best running apps differ most. AI coaching apps build a training plan around your goal and schedule, then adjust it as you train. They vary widely in how much they adapt and which races they cover.

RunMotion Coach: best AI running coach app overall

RunMotion Coach was built in the French Alps by brothers Guillaume and Romain Adam. Guillaume ran the 1,500 m for the French national team and co-authored “A minimal power model for human running performance” (Mulligan, Adam and Emig, PLOS ONE, 2018), research carried out at the Joint MIT-CNRS Laboratory in Cambridge, Massachusetts. He designed the algorithm that generates each plan. The company says more than one million runners have used the app, and since 2025 it has been the official online coach of the UTMB World Series.

Your plan is built from your level, your goal race and the days you can train. Training paces come from your past races and target time. The September 2026 update bases performance predictions on your recent race results and training sessions, and RunMotion says its MIT-CNRS model is now enhanced by the analysis of 1.6 million training sessions. You can try the model with our free race time predictor.

Plans run from 5K to marathon, trail and ultra-trail, with trail plans that account for elevation gain. Triathlon plans cover sprint to full distance. Premium adds strength and conditioning designed with a physiotherapist, mental preparation, VO2max and Endurance Index estimates, and a choice of coach tone.

RunMotion Coach connects to Garmin, COROS, Suunto, Polar and Apple Watch, as well as Strava and adidas Running. Sessions export directly to Garmin, Suunto, COROS and Apple Watch. The app is available in five languages, including French, which matters for runners in Quebec.

• Best for: runners who want one adaptive plan for road races and trail or ultra goals.
• Keep in mind: there is no human coach. Scheduled workouts don’t export to Polar watches yet. Some reviewers say their target paces update more slowly than they would like.
• Price: free tier available. Premium is $19.99 a month, $49.99 a quarter or $119.99 a year in the US App Store, with a 7-day free trial.

Runna: best for polished road race plans

Runna launched in 2021, and Strava agreed to buy it in April 2025. It has one of the most refined interfaces in the category and sends structured workouts to Garmin, Apple Watch, COROS, Suunto and Amazfit. Runna says experienced coaches write its plans and an algorithm then adapts them to your progress. It adjusts pace targets when you consistently beat or miss them, and a newer Adapt for Heat feature adjusts paces on hot, humid days. We cover other options in our guide to Runna alternatives.

In February 2026 the Wall Street Journal reported that physical therapists were seeing multiple Runna-related injury cases a week, including stress fractures, shin splints and Achilles tendinopathy. In August 2026 Runna announced a review of its plans with Loughborough University, led by Dr. Richard Blagrove, covering pace progression, intensity distribution and recovery.

• Best for: road runners who already use Strava.
• Keep in mind: there is no meaningful free tier, and the plans center on road racing.
• Price: $19.99 a month or $119.99 a year, or $149.99 a year bundled with Strava (annual only).

Kotcha: the newest high-profile AI coach

Kotcha launched on October 23, 2025 with Eliud Kipchoge as co-founder, and Kilian Jornet joined in June 2026. The app presents your coaching as a team: a coach, a personal trainer, a nutritionist and a data analyst. Race fueling comes from Maurten. It now covers 5K to marathon and trail, and it syncs with Apple Watch, Garmin, COROS, Huawei and Strava.

• Best for: runners motivated by elite methodology.
• Keep in mind: it is still young, and prices shown in the app vary by offer.
• Price: the US App Store lists monthly passes at $14.99 and $19.99 and yearly passes from $89.99 to $119.99, after a 7-day free trial.

Garmin Coach: best free option for Garmin owners

Garmin Coach is free with a compatible Garmin watch, and workouts appear on the watch automatically. You can follow plans from Jeff Galloway, Greg McMillan or Amy Parkerson-Mitchell. Garmin Connect+ costs $6.99 a month or $69.99 a year and adds AI-powered Active Intelligence insights and extra coaching content, but you don’t need it to use Garmin Coach. Garmin now owns TrainingPeaks too, so expect the two to move closer together.

• Best for: Garmin owners who want a free adaptive plan for road races.
• Keep in mind: it only works with Garmin watches, and there are no trail or ultra plans.

COROS: best free option for COROS owners

The COROS app has no subscription. Owners get a library of free plans from certified coaches, along with training load and recovery metrics. You can also connect ChatGPT or Claude to your COROS account. Since September 21, 2026, that AI can build road running, trail running and cycling plans that sync to your COROS library. No coach reviews a plan written by a chatbot.

TrainingPeaks: best for runners with a human coach

TrainingPeaks works alongside the best running apps rather than replacing them. It is the standard platform for coached athletes, and its Performance Management Chart tracks fitness, fatigue and form. It doesn’t build or adapt plans on its own, and Garmin has owned it since July 2026. Our TrainingPeaks alternatives guide compares other platforms.

• Price: free Basic tier; Premium is $19.95 a month or $134.99 a year.

Best running apps for tracking and community

Strava: best for tracking and community

Strava says it has over 195 million athletes in more than 185 countries, and it remains the default logbook for runners, with segments, clubs, route building and heatmaps. Its subscription includes Athlete Intelligence, an AI feature that summarizes each activity. Since June 2026 subscribers can also connect Strava to Claude and ask questions about their training history.

Athlete Intelligence explains what you have done but doesn’t plan what’s next. After buying Runna, Strava removed its own training plans and now points users to Runna.

• Price: free, or $11.99 a month or $79.99 a year. There is also a Family plan at $139.99 a year and a student plan at $39.99 a year.

Nike Run Club: best free all-rounder

Nike Run Club is completely free. Nike’s newsroom lists six training plans and approximately 300 audio-guided runs, in 11 languages across more than 160 countries. Newer features include live location sharing and pre-run weather tips. It syncs with Apple, Garmin and COROS watches and uploads to Strava. The plans stay largely the same if you miss sessions, so Nike Run Club works better for motivation than for chasing a specific race time.

ASICS Runkeeper: best low-cost tracker with plans

Runkeeper offers reliable GPS tracking, guided workouts and a free basic tier. Runkeeper Go adds race training plans, live tracking and deeper insights for $11.99 a month or $39.99 a year in the US. That makes it one of the cheapest ways to get a structured plan.

Best running apps for beginners

The best running apps for beginners use walk and run intervals that build slowly over several weeks.

Couch to 5K: best free beginner plan

Couch to 5K is the most widely followed beginner running plan. The easiest free way to follow it is the NHS Couch to 5K app, made with the BBC, which is available on iOS and Android in the US and Canada. It turned 10 in April 2026 and has passed 8 million downloads. The nine-week plan has you running three times a week with rest days in between, and you can repeat any week. It is free and has no ads.

RunMotion Coach also offers beginner and “start running” goals. That lets you move from your first runs to your first race in one app.

What’s changing in running apps for 2027

Consolidation is reshaping the best running apps. Strava owns Runna, and Garmin owns TrainingPeaks. The5krunner has described independent coaching platforms as a shrinking group. If you want your training data to stay portable, check which watches and platforms an app supports before you commit.

AI is now everywhere, but the term covers very different products. Some apps adapt coach-written plans with an algorithm. Others let a general chatbot write your plan. COROS and Strava now let you connect Claude or ChatGPT to your data. Ask any app where your paces come from.

Injury prevention is getting more attention. Runna’s injury headlines pushed the category toward more conservative progression, more strength work and features that adjust training when you feel unwell or when it is hot. Apps that build strength training into the plan, as RunMotion Coach does with physiotherapist-designed sessions, are better placed for this shift.

Subscription fatigue is real. Many runners now pay for a tracking app, a coaching app and a watch subscription at once. In our view, the best value in 2027 comes from one coaching subscription paired with free tracking, or from the free plans built into your watch.

How to choose a running app

Choosing between the best running apps starts with your goal. For a first 5K, a free app like Couch to 5K or Nike Run Club is enough. For a time goal, such as a Boston qualifier or a first sub-4 at the Chicago or Toronto marathon, you need a plan that adapts. The same goes for a trail race or an ultra.

Check your watch next. Garmin Coach only works on Garmin, and COROS plans only run on COROS watches. Apps like RunMotion Coach and Runna work across brands, which matters if you might switch watches.

Check the race distances. Several coaching apps focus on road races. If trail, ultra or triathlon is on your calendar, confirm that the plan accounts for elevation or multiple sports.

Look at how the plan reacts to real life. During a free trial, skip a session on purpose and see whether the following days change.

Compare annual prices, not monthly ones. Most coaching apps cost about half as much per month when you pay yearly. RunMotion Coach’s quarterly plan also covers a typical 12-week race build.

L’article Best Running Apps 2027: the top picks for coaching, tracking and race day est apparu en premier sur RunMotion Coach.

Have you signed up for one of the Grand Raid de La Réunion races, the Diagonale des Fous (165 km, 10,200 m D+), Trail de Bourbon (109 km, 6,000 m D+), Mascareignes (72 km, 3,900 m D+), or Zembrocal Trail (149 km, 8,000 m D+, four-person relay)? This legendary trail has a few unique demands, including a no-poles rule and highly technical terrain. Training with a Grand Raid de La Réunion training plan is therefore essential!

Whichever race you choose, you will experience a one-of-a-kind adventure in an incredible atmosphere, from the start line to the course and the finish at the famous Stade de la Redoute in Saint-Denis. It is one of the toughest trail races in the world, due to its huge elevation gain and dramatic temperature swings, hot during the day and cold at night. On the Diagonale des Fous, sleep deprivation often leads to major performance breakdowns or even hallucinations…

The foundations of an ultra trail training plan

To build the aerobic base and resilience needed for an ultra trail, you will need at least 10 hours of training per week for the Diagonale des Fous, or up to 15 hours if possible. Most of that volume should generally come from running, to help your body handle the impact and elevation gain. You can complement it with road cycling or mountain biking.

For the Trail de Bourbon, aim for 8 to 12 training hours per week. For the Mascareignes, 5 to 10 hours per week may be enough. Naturally, this depends on the individual, especially your previous training volume and your race ambitions. If you want to increase your training hours compared with last year, make sure you do so gradually.

How to adapt your training for the Grand Raid de La Réunion and Diagonale des Fous

The Grand Raid de La Réunion races require specific preparation. Your training needs to be varied, and you should prepare for the unique demands of these trails as early as possible. First, do not use poles too often in training. They are prohibited on race day, so it is better to get used to climbing and descending without them.

Weather conditions can be challenging, often hot and humid during the day, then cold at night. Since the heart of your training block will be in July, August and September, do not hesitate to train in the heat, although not on every run to avoid excessive fatigue.

Pole-free hike-and-run sessions for the Diagonale des Fous

Hike-and-run training is usually the foundation of an ultra trail training plan. This is even more true for the Diagonale des Fous, as most of the race is hiked, even by runners in the top 50! You therefore need to get used to walking as much as possible, and without poles. When the climb gets too steep, do not hesitate to place your hands on your thighs to help yourself move uphill.

For the Diagonale des Fous, you can build up to 5- to 6-hour hike-and-run outings, potentially adding another long bike ride over the weekend. Beyond that, the fatigue created can become counterproductive in a structured training plan.

From time to time, you can train very early in the morning to simulate the fatigue you may feel as the race progresses. However, we do not recommend spending an entire night outdoors in training, as it is simply too exhausting. You can also look for a preparation race with a very early start to rediscover the sensations of night trail running.

Hill workouts

There are two main types of hill workouts, short hills and long hills. With short hill repeats, you develop strength and running form. Jog back down, then either start again immediately or add a 30-second wall sit at the bottom to work your quads even harder. Examples of short hill sessions include 12 x 30 seconds up to 8 x 1 minute 30 seconds. Their advantage is that you can do them almost anywhere, including in the city, and they fit easily into a busy schedule.

Long hills build muscular endurance, with sessions such as 4 x 6 minutes or 3 x 10 minutes. Ideally, choose a climb with 500 to 1,000 metres of elevation gain, so you do not have to run back down after every repetition.

Train for technical descents

Every trail runner knows that trail descents are usually what destroy your legs. This is even more true on the Diagonale des Fous! Think of the feared Chemin des Anglais, an old paved route that climbs and descends over uneven stones, creating a brutal challenge for your quads and ankles. Other descents feature irregular high steps that put tired thighs and knees under serious pressure.

It is therefore important to include downhill running in your training, for example 10 x 1 minute at a strong pace on a descent. You can also target continuous descents with 500 to 1,000 metres of elevation loss. If you can find technical descents or large steps, even better. Focus on looking ahead and planning your line to avoid falls.

Trail-specific strength and conditioning

For ultra trail efforts, tailored strength and conditioning is essential. This is even more important for the Diagonale des Fous, where muscular strength is a key factor because of the huge elevation gain and technical trails.

Focus on varied strength training exercises, such as the strength training exercises available in the RunMotion Coach app. If you live in a city, stairs can be an excellent way to include plyometric work.

You can also add cycling or indoor trainer workouts to develop strength and muscular endurance. This can mean maximum efforts over short durations, or riding uphill in a big gear for longer blocks.

Plan preparation races before the Grand Raid de La Réunion

To accumulate substantial training volume, there is nothing quite like racing. You benefit from organised aid stations, safety support, and the chance to test your gear and nutrition strategy. It is effectively a full dress rehearsal and an opportunity to assess your current fitness. The good news is that summer offers plenty of trail races for your preparation!

As the Grand Raid de La Réunion takes place in October, you can find trail races in July or August to prepare. Ideally, choose a race between 50% and 80% of your target distance, no more. Of course, there can be exceptions, but if you want to reach peak form at the Grand Raid de La Réunion, it is best to follow this guideline.

Select one or more trail races with a significant elevation gain ratio or long descents to properly simulate the difficulty of the Grand Raid de La Réunion events. Good examples include the 6000D, Verbier Saint Bernard by UTMB, Ultra Tour du Beaufortain, Challenge du Montcalm in the Pyrenees, or on Réunion Island, the Ultra Marathon des Cirques trail race in June and CimasaRun in August. This is far from an exhaustive list!

However, if you are racing the Diagonale des Fous, running UTMB® is not recommended because the gap between the two events is short, usually eight weeks, and only seven weeks in 2023. It is possible, but the risk of injury and overall fatigue is very high. The CCC® (100 km, 6,000 m D+) is already a more suitable preparation race for the Diagonale des Fous.

Test your gear thoroughly before the Grand Raid de La Réunion

As conditions on Réunion Island are often hot and humid during the day, it is essential to thoroughly test your gear in training. Pay particular attention to your shoes, socks, underwear, T-shirt and shorts to avoid chafing.

Your shoes need reliable grip to handle the technical terrain. For clothing, wearing several layers is recommended. For example, a technical base layer T-shirt, a technical long-sleeve layer, plus a waterproof windproof jacket. Check the mandatory kit carefully to avoid any unpleasant surprises when you collect your race bib.

Plan your race strategy

One of the biggest challenges of the Diagonale des Fous is sleep management, with several nights outdoors for most trail runners. On the Diagonale des Fous, it is recommended to take 15- to 20-minute micro-naps from the second day onwards when you are truly exhausted. If possible, plan to sleep at lower points on the course or near an aid station, so you do not end up freezing at the top of a pass.

Whichever Grand Raid de La Réunion race you are running, carefully plan your nutrition and hydration. Make sure you get the right nutritional intake and have tested your strategy during hike-and-run training outings.

Good training should make you ready for race day. When you stand on the start line, you should be able to tell yourself that your preparation has been solid. There is always more you could do, but you should not arrive at the start doubting your ability or regretting that you did not complete the right training to be ready.

And one month before the Diagonale des Fous, it is time to shift from preparation to strategy. How should you manage the first climbs? What pace should you start at to avoid blowing up? When should you hike on the ascents? What split times should you target at the different aid stations? When and how should you fuel?

To help you answer these questions, Race Strategy allows you to create a personalised race plan based on your level and goal. You can visualise your split times, pace and effort management throughout the Diagonale des Fous, arriving on race day with a clear strategy.

Create your Diagonale des Fous race plan one month out and prepare every stage of your ultra with Race Strategy.

We wish you the very best for your adventure on Réunion Island. Take in the spectacular views of the cirques of Cilaos, Salazie and the legendary Mafate cirque! You will quickly understand why the Diagonale des Fous inspires so many trail runners.

If you want to maximise your chances of success and need a personalised Grand Raid de La Réunion training plan for the Diagonale des Fous, Trail de Bourbon, Mascareignes or Zembrocal Trail, download the RunMotion Coach app!

Photo credits: Grand Raid de La Réunion (Facebook)

L’article Diagonale des Fous Training Plan: Grand Raid Guide est apparu en premier sur RunMotion Coach.

Running the 2027 Los Angeles Marathon is about more than covering 26.2 miles.

It means crossing part of the City of Angels, from Dodger Stadium to Century City, through some of LA’s most iconic neighbourhoods and landmarks. The 2027 Los Angeles Marathon, also known as the ASICS Los Angeles Marathon, features the “Stadium to the Stars” course, giving runners the chance to discover the city mile by mile.

For 2027, race day is set for Sunday, March 7. The race starts at 7:00 AM at Dodger Stadium, while the finish line awaits on Santa Monica Boulevard at Avenue of the Stars. Runners will have 6 hours and 30 minutes to complete the marathon.

So, what can you expect from this American marathon? How do you register, what is the course like, and how should you prepare for the Los Angeles Marathon?

Los Angeles Marathon 2027: Key Information

Before picturing yourself on the streets of Los Angeles, here are the key details to remember:

The race weekend also includes a 5K and a kids’ race on Saturday, plus a Charity Half Marathon on Sunday.

How to Register for the Los Angeles Marathon

Good news if you want to run the 2027 Los Angeles Marathon: unlike some major international marathons, you do not need to enter a lottery to secure your race entry.

General registration for the 2027 Los Angeles Marathon is open directly through the organiser’s website, subject to availability. The organisers state that registration will close once the race sells out.

You can also take part through Team TMF by committing to fundraising for the organising foundation. For 2027, a fundraising commitment of $725 includes complimentary marathon entry.

If you are considering running the 2027 Los Angeles Marathon, it is best not to leave your registration until the last minute.

A Marathon for Discovering Los Angeles

This is probably one of the race’s biggest draws.

The Stadium to the Stars course starts at Dodger Stadium and runs through several Los Angeles neighbourhoods before reaching Century City and the finish on Santa Monica Boulevard. Over 26.2 miles, runners take in Downtown Los Angeles, Echo Park, Hollywood, Beverly Hills and Brentwood.

The idea is simple: instead of running loops around one area, the marathon lets you cross a significant part of the city.

With roads closed to traffic, enthusiastic spectators and entertainment along the route, the experience is very different from an ordinary sightseeing trip.

Los Angeles Marathon 2027: Is the Course Fast?

The Los Angeles Marathon is not a completely flat marathon.

The course includes elevation change, particularly with uphill sections in the first half of the race. So, avoid starting too fast simply because this is a city marathon.

As with every 26.2-mile race, pacing your effort is essential. The opening miles should help you settle into your rhythm rather than chase time too early. In Los Angeles, as anywhere else, the real marathon often begins after mile 18.

The Final Miles to Century City

This is where the experience can become especially rewarding.

After several hours of running, your legs will start to feel heavy. But the scenery changes and the finish line gets closer. The final miles lead into Century City, finishing on Santa Monica Boulevard.

The marathon ends in a setting that feels very different from the start.

After leaving Dodger Stadium hours earlier, all that is left is to enjoy those final metres, and above all, savour the finish.

A True American Race Atmosphere

The 2027 Los Angeles Marathon is not defined by its course alone.

The organisers announce more than 40 nonprofit cheer zones, over 65 running club activation zones and around 20 entertainment spots spread along the course.

This atmosphere is an essential part of the experience.

For French runners discovering major American marathons, it is also a different way to experience a race, with more entertainment, music and spectators lining the course from start to finish.

Exactly what you need to get moving again when the miles start to hurt.

What Race Strategy Should You Use for the Los Angeles Marathon?

If your goal is a strong finishing time, it is best to build your race progressively.

Your first priority is to avoid struggling through the opening miles.

With the atmosphere, the crowd and the excitement of the start, it can be easy to run faster than planned. Yet the few seconds gained per mile early on can cost you far more after mile 18.

A classic race strategy could be to:

• start slightly slower than your target pace;
• gradually settle into your rhythm;
• stay consistent through the uphill sections;
• wait until mile 18 to accelerate, if your legs are still responding;
• save enough energy for the final miles.

If your goal is simply to enjoy the trip, your strategy can naturally be different.

The Los Angeles Marathon is also a race to experience.

What Finish Time Should You Target in Los Angeles?

Your target time depends above all on your experience and goal. For a first marathon, simply finishing in good shape can be the perfect objective.

For experienced runners, the 2027 Los Angeles Marathon can also be an opportunity to target a new personal best.

The course is officially measured at 26.2 miles, and the 6-hour-30-minute time limit provides plenty of room for runners who primarily want to enjoy the experience.

If you are chasing a specific time, you will of course need to factor the course profile into your pacing plan.

How to Prepare for the Los Angeles Marathon

A marathon cannot be prepared for in just a few weeks.

Your training should progressively develop endurance, the ability to hold a sustained pace and the muscular resilience needed to run efficiently for more than two hours.

Long runs play a major role in marathon preparation.

They help you practise pace management, fuelling and hydration, while also teaching you how to run on tired legs.

For Los Angeles, it can also be worthwhile to include a few sessions with elevation gain, so the rolling sections of the course do not catch you by surprise.

Prepare for Your Marathon with RunMotion

To structure your training, RunMotion marathon training plans allow you to follow a programme tailored to your level and goal. Long runs, marathon pace workouts and endurance training help you build fitness progressively towards race day, while adapting your training load to your profile.

What Gear Should You Bring?

For a city marathon like Los Angeles, there is no need to overload yourself with gear.

The most important thing is to race in equipment you already know:

• marathon-appropriate running shoes;
• an outfit tested in training;
• a GPS watch, if you use one;
• sunglasses;
• a cap if it is sunny;
• personal nutrition, if needed.

Los Angeles weather in early March can be pleasant for running, but conditions can vary. Check the forecast in the days before the race rather than choosing your kit weeks in advance.

The 2027 Los Angeles Marathon Weekend

The race is not limited to Sunday morning.

The Expo and packet pickup will take place at Dodger Stadium on Friday, March 5 and Saturday, March 6, 2027. The Expo will be open from 10:00 AM to 7:00 PM on Friday and from 10:00 AM to 5:00 PM on Saturday.
Saturday also features the LA 5K and kids’ race.
On Sunday morning, the marathon starts at 7:00 AM.

So, plan your wake-up time carefully, and especially your journey to Dodger Stadium.

The organisers plan to open the stadium car parks from 3:00 AM, with access to the start corrals from 5:00 AM.

Los Angeles Marathon: What Budget Should You Plan?

The entry fee is only one part of the budget to plan for when travelling from France to run the race.

You should also consider:

• flights;
• accommodation in Los Angeles;
• local transport;
• meals;
• travel insurance;
• possible baggage fees;
• race entry and on-site expenses.

But Los Angeles can also become a real travel experience.

After 26.2 miles, why not stay a few extra days to discover the city, Santa Monica, Hollywood or the different neighbourhoods you ran through on race day?

Why Run the 2027 Los Angeles Marathon?

The Los Angeles Marathon may not be the first race that comes to mind when you are planning your race calendar.

Yet it has something that is hard to replicate: running across Los Angeles.

The start at Dodger Stadium, the neighbourhoods along the way, the entertainment and the Century City finish give this race a real identity. You can choose it to chase a fast time, but also for the journey. To discover a huge city in a different way. And, a few hours later, to say that you ran across Los Angeles.

Los Angeles Marathon 2027: Dates to Remember

If Los Angeles appeals to you for 2027, here are the key dates to keep in mind:

Friday, March 5, 2027
→ Expo opens and packet pickup begins.

Saturday, March 6, 2027
→ LA 5K, kids’ race and the second day of packet pickup.

Sunday, March 7, 2027
→ Los Angeles Marathon start at 7:00 AM.

Sunday, March 7, 2027
→ Finish in Century City after 26.2 miles.

The Los Angeles Marathon ultimately offers a uniquely compelling combination: a true sporting challenge and a travel experience.

So, rather than simply visiting Los Angeles, why not discover it to the rhythm of your stride?

L’article Los Angeles Marathon 2027: Course Guide & Tips est apparu en premier sur RunMotion Coach.

Almost every running app calls itself an AI coach now. Some are developer-built, with a training engine based on sports science and coaching logic refined across thousands of real runners. Others are vibe-coded: put together quickly by prompting an AI, with a general chatbot writing your plan.

This guide to the best AI running coaching apps 2027 explains the difference and helps you tell them apart. We compare seven apps, look at what the research says about AI-written training plans, and give you a checklist to use before you pay for any subscription.

Full disclosure: we make RunMotion Coach, and it’s our top pick. We’ve tried to be as fair to the other apps as we’d want them to be to us. Prices were checked in September 2026 and can change.

The short answer

Vibe-coded vs. developer-built AI running coach apps

The biggest difference between AI running coach apps in 2027 isn’t the design or the price. It’s how the app was built, and what actually writes your training plan.

What is a vibe-coded running app?

“Vibe coding” is a term AI researcher Andrej Karpathy coined in early 2025. It means building software by describing what you want to an AI and letting it write the code. Building an app has never been faster or cheaper, and running apps are no exception.

A vibe-coded AI coaching app is usually a sign-up form connected to a general AI model like ChatGPT. You answer a few questions, the model writes a plan, and the app wraps it in a clean design. There’s often no coach, no sports scientist and no tested training model behind it, and an app like this can be put together in days.

What is a developer-built AI running coach app?

A developer-built app is engineered by developers working alongside coaches and sports scientists. At its core is a training engine. A scientific performance model sets your paces, and coaching logic decides how your load builds, when you recover and what happens after a missed session. The engine is tested against real runners’ data and refined over years.

Many developer-built apps also include an in-app coach you can talk to. RunMotion Coach works this way: its in-app coach guides you through your sessions, while a training engine built on a peer-reviewed performance model sets each one.

Vibe-coded vs. developer-built at a glance

Which type is each app?

When we looked at the best AI running coaching apps 2027 has to offer, almost all of them fell into one of three groups.

Every app we recommend below is developer-built. Coach-written plans can be excellent. What matters most is that the paces you run and the load you carry come from something tested on real runners.

What the research says about AI-written plans

A vibe-coded app hands the most important job, writing your plan, to a general AI model. Researchers have tested how well those models do it, and the findings line up.

• Coaches rated ChatGPT plans below optimal. In a 2024 study in the Journal of Sports Science and Medicine, Düking and colleagues asked coaching experts to rate six-week running plans written by ChatGPT. The plan written from a short prompt scored below the midpoint on 19 of 22 quality criteria. Even the best plan, written with far more detail, wasn’t rated optimal. The authors advise against using a ChatGPT plan without an expert coach’s feedback.
• Eight AI models, the same gaps. In 2026, a team including sports medicine researcher Nicola Maffulli tested eight AI models, including ChatGPT, Claude, Gemini and DeepSeek, on six-month marathon plans. Most got the basics right: gradual mileage increases, a taper and mostly easy running. Some plans left out weekly mileage entirely, some treated intermediate and advanced runners the same, and pacing was inconsistent. The authors concluded these plans need validation and professional oversight.

Where AI chat does help

Language models aren’t useless for runners. A 2026 study from Ghent University found ChatGPT answered common exercise questions better than personal trainers on six of nine questions. Explaining why a tempo run matters, or what a taper does, is something they do well.

The gap is between explaining and prescribing. Writing one plausible plan is easy. Managing your load week after week, around missed runs, fatigue and a race date, takes coaching logic and a model tested on real runners. That’s what a developer-built app adds.

How to spot a vibe-coded running app

• You can’t find a named coach, sports scientist, developer team or any research behind the app.
• Every feature is described as “AI”, with no explanation of how your plan is actually built.
• Your plan comes from a chat conversation, and your watch data isn’t used to set your paces.
• The app caps how many messages you can send your “coach”.
• It can’t tell you where your training paces come from.
• A missed session or a hard week doesn’t change anything that follows.
• The privacy policy doesn’t say whether your health data is sent to a third-party AI model.

Why expertise and experience with thousands of runners matter

A developer-built app is only as good as the science and coaching logic inside it. That logic also needs years of real runners to be tested against. Load management shows why both matter.

The 10% rule isn’t the whole story

Most runners have heard the 10% rule: don’t raise your weekly mileage by more than 10%. A vibe-coded app will happily repeat it. The evidence behind it is weak. In a randomized trial of 532 novice runners, a program built on the 10% rule didn’t reduce injuries. In that trial, 20.8% of runners on the graded program were injured, against 20.3% on a standard program.

A much larger 2025 study points somewhere more useful. Researchers followed 5,205 runners through 588,071 training sessions recorded on Garmin watches, and 1,820 of them (35%) got injured. Week-to-week changes in mileage didn’t predict injury. Single runs did.

Frandsen et al., British Journal of Sports Medicine, 2025 · 5,205 runners, 588,071 sessions · 95% confidence intervals on hover

When one run was more than 10% longer than the longest run of the previous 30 days, the injury rate was about 64% higher. Runs more than double the recent longest carried the highest risk, with a hazard ratio of 2.28. A developer-built coach should apply this kind of detail for you, run by run. A vibe-coded app won’t know about it unless someone wrote that logic in.

Paces should come from a model tested on real runners

Your training paces are only as good as the model behind them. In RunMotion Coach, paces come from a performance model our co-founder Guillaume Adam co-authored while at MIT, published in PLOS ONE in 2018. It estimates your maximal aerobic speed and your endurance, then sets the right pace for each type of session.

In 2020, the model’s co-author Thorsten Emig and Jussi Peltonen tested it on wearable data from about 14,000 runners and 1.6 million sessions. Their results, published in Nature Communications, showed highly accurate race time predictions. You can see the model at work in our free race time predictor.

Experience with more than one million runners

Science sets the method, and experience shows where it needs to bend. More than one million runners have used RunMotion Coach since 2018, training for everything from a first 5K to a mountain ultra. Since 2025, RunMotion Coach has been the official online coach of the UTMB World Series, where plans have to hold up over thousands of meters of climbing.

That experience shows up in the unglamorous parts of a plan: a missed week, a bad night’s sleep, a work trip, a hot race day. Since September 2026, RunMotion Coach adapts your plan after every session you complete instead of once a week.

What no app can do yet

Be careful with any app that claims it can predict your injuries. A 2026 study used machine learning on training data from 643 runners preparing for the New York City Marathon. For runners who weren’t already injured, the predictions were weak. What a good AI running coach app can do is keep your progression sensible and adjust when your training goes off script.

The best AI running coaching apps 2027 compared

Here’s how the seven apps compare on how they build your plan, which races they cover and what they cost. Prices are in US dollars and were checked in September 2026.

Prices vary by country and app store, so check each app’s own pricing page before you subscribe.

Why RunMotion Coach tops our list

RunMotion Coach is a developer-built app with a scientific training engine at its core. It’s the only app on this list whose paces come from a peer-reviewed performance model, and its coaching logic adapts your plan after every session you complete. It also has dedicated trail and ultra plans as the official online coach of the UTMB World Series. That’s why it leads our list of the best AI running coaching apps 2027, whether you run roads, trails or both.

The 7 apps, reviewed

RunMotion Coach is our top pick, and yes, we make it. For every app, including ours, we’ve noted who it suits and what to keep in mind.

1. RunMotion Coach

RunMotion Coach was built in the French Alps by brothers Guillaume and Romain Adam. Guillaume raced the 1,500 m for the French national team, has run a sub-four-minute mile and is a certified coach. Romain has finished UTMB in under 30 hours. More than one million runners have used the app, and it’s the official online coach of the UTMB World Series.

It’s a developer-built app with a scientific training engine at its core. Your plan is built from your level, your goal and the days you can train. Paces come from Guillaume’s peer-reviewed performance model, and the plan adapts after every session you complete. Miss a run or pile up fatigue, and your upcoming sessions recalibrate.

Plans cover 5K to ultra-trail, with trail plans that account for elevation, and triathlon too. Premium adds strength and conditioning designed with a physiotherapist, plus mobility, stretching, mental preparation and nutrition tips. You can pick your coach’s tone (motivating, caring or serious), and RunMotion Coach works with Garmin, COROS, Polar, Suunto, Apple Watch, Fitbit and Strava.

• Best for: road and trail runners who want adaptive, science-based training, especially for trail and ultra races.
• Keep in mind: no human coach reviews your plan week to week. If you want that, expect to pay several times more for one-to-one coaching.
• Price: free version available. Premium is $19.99 a month or $119.99 a year in the US, with a 7-day free trial.

2. Runna

Runna was founded in 2021 by Dom Maskell and Ben Parker, and Strava has owned it since 2025. It has one of the most polished interfaces of any running app, and it sends structured workouts to Garmin, Apple Watch, COROS, Suunto and Fitbit.

Runna has said publicly that its plans aren’t created by AI. Its coaches write them, and an algorithm adapts your paces as results come in. In early 2026, the Wall Street Journal reported physical therapists seeing Runna-related overuse injuries, though no study has compared injury rates between apps. Runna has since announced a review of its plans with Loughborough University.

• Best for: road runners who want a polished app and structured sessions on their watch.
• Keep in mind: there’s no free tier, plans are road-focused, and Runna doesn’t publish that it uses sleep or HRV data. If Runna isn’t the right fit, see our guide to Runna alternatives.
• Price: $19.99 a month or $119.99 a year, or $149.99 a year bundled with Strava.

3. Coopah

UK-based Coopah builds adaptive plans from 5K to marathon, with strength and conditioning in every plan. Its 24/7 coaching combines instant AI answers with support from real human coaches, and a weekly coach’s report reviews your sessions. It syncs with Garmin, Apple Watch, COROS and Strava.

• Best for: road runners who want the option of asking a human coach a question.
• Keep in mind: plans stop at the marathon, so there’s nothing for trail or ultra races. TechRadar’s review also found the planning could feel rigid at times.
• Price: about $119.99 a year in the US App Store, with a 1-week free trial.

4. TrainAsONE

UK-based TrainAsONE has been around since 2014. It uses machine learning trained on more than 100 million kilometers of running data. It builds each session from your data instead of a template, factors in the weather and handles missed sessions well.

• Best for: data-driven runners who want algorithmic personalization and a free tier.
• Keep in mind: the interface feels dated, and the reason behind a session isn’t always clear.
• Price: free tier after a 21-day trial. Premium is $9.99 a month or $101.99 a year in the US App Store.

5. Garmin Coach

Garmin Coach is free if you own a Garmin watch. Its coach-led plans from Jeff Galloway, Greg McMillan and Amy Parkerson-Mitchell cover the 5K, 10K and half marathon. Garmin’s adaptive Run Coach plans now go up to the marathon. Garmin Connect+ adds AI insights for $6.99 a month, and Garmin bought TrainingPeaks in July 2026.

• Best for: Garmin owners training for anything from a 5K to a marathon.
• Keep in mind: it only works with Garmin watches, and the adjustments are conservative.
• Price: free with a Garmin watch.

6. COROS

COROS owners get more than 200 coach-written plans in the COROS app, plus strong training load and recovery tools. COROS also lets you connect ChatGPT or Claude to your data to build plans that sync to your watch. That’s convenient, but those plans don’t get an expert review.

• Best for: COROS watch owners who want free structure.
• Keep in mind: it only works with COROS watches, and it’s stronger at monitoring your training than adapting a full plan.
• Price: free with a COROS watch.

7. Nike Run Club

Nike Run Club is free and offers well-produced guided audio runs and plans from 5K to marathon. The plans are largely static, so they won’t change much if you miss a week.

• Best for: beginners and anyone who wants free guided runs.
• Keep in mind: there’s little adaptation, so pair it with a structured plan if you’re chasing a time.
• Price: free.

How to choose an AI running coach app: a 10-point checklist

Use these questions when you compare the best AI running coaching apps 2027 for yourself. Most apps offer a free trial, so you can check each point with real training before you pay.

1. Who built it? Look for a developer team, named coaches, sports scientists or published research. If you can’t find anyone, the app may be vibe-coded.
2. Where do your paces come from? A model tested on real runners, a coach’s template or a chatbot’s answer are very different things.
3. Does it adapt after each run? Skip a session during your trial and see whether the following days change.
4. How does it build your long runs? They should grow gradually from what you’ve actually run in the past month.
5. Does it include strength and mobility? Strength work belongs in the same plan as your runs.
6. Does it cover your races? Check for trail, ultra or triathlon plans if that’s where you’re headed.
7. Does it work with your watch? Look for workouts sent to the watch, not just activity sync afterward.
8. Can it explain itself? You should be able to see why each session is in your plan.
9. What happens to your data? Read the privacy policy, especially whether your health data goes to a third-party AI model.
10. Can you try it free? Give any app at least a week or two of real training before you commit.

If you’re weighing an app against a human coach or a coaching platform, our guides to choosing an online running coach and TrainingPeaks alternatives go deeper.

FAQ

What are the best AI running coaching apps in 2027?

It depends on how you run. RunMotion Coach is our top pick for road and trail runners who want science-based plans that adapt after every session. Runna has the most polished road-race plans, Coopah adds access to human coaches, and Garmin Coach and COROS are free with their watches. TrainAsONE suits runners who want a pure machine-learning plan.

What is a vibe-coded AI running coach app?

A vibe-coded app is built quickly by prompting an AI to write the code, and it usually relies on a general model like ChatGPT to write your training plan. There’s typically no coach, sports scientist or tested training model behind it. Studies of AI-written plans have found missing mileage, inconsistent paces and plans that coaches rate below optimal.

How can you tell if an AI running app is vibe-coded?

Look at who built it and how your plan is made. A developer-built app names its coaches or scientists, explains where your paces come from, uses your watch data and adapts after missed sessions. If an app can’t tell you any of that, treat it as vibe-coded.

Is an AI running coach as good as a human coach?

A good human coach still brings judgment and support that no app can match. One-to-one coaching often costs $150 or more a month, though. For most runners, a developer-built AI running coach app offers adaptive, science-based training for a fraction of that.

What’s the best AI running coach app for trail and ultra running?

Most AI running apps focus on road races. RunMotion Coach includes trail and ultra-trail plans that account for elevation, and it’s the official online coach of the UTMB World Series.

Can an AI running app prevent injuries?

No app can predict or prevent every injury. Good apps lower your risk by managing load: building long runs gradually, adapting after missed sessions and fatigue, and including strength work. Be wary of any app that claims it can predict your injuries.

Is there a free AI running coach app?

Yes. Garmin Coach and COROS are free with their watches, TrainAsONE has a free tier, and Nike Run Club is completely free. RunMotion Coach has a free version and a 7-day free trial of Premium.

L’article Best AI running coaching apps 2027 est apparu en premier sur RunMotion Coach.

There are 100-mile trail races. And then there is the Hardrock 100 2027.

With its 101.8 miles, 33,441 feet of elevation gain and loss, more than 10,000 meters climbed and just as much descended, plus an average elevation above 11,000 feet, the Hardrock 100 is unlike any other race. The route winds through Colorado’s San Juan Mountains, reaching its high point at 14,048 feet on Handies Peak.

But the numbers tell only part of the story. At Hardrock, you need to run for a long time, a very long time, while handling high altitude, technical terrain, mountain weather and, at times, ground where mountain skills matter just as much as endurance.

Then there is the legendary finish in Silverton. After nearly 100 miles, runners do not simply cross a finish line. They must kiss the Hardrock, a boulder painted with a ram.

Welcome to one of the world’s most iconic ultramarathons.

Hardrock 100 2027: What to Expect

The Hardrock Hundred Mile Endurance Run takes place in the San Juan Mountains of southwestern Colorado.

The race starts and finishes in Silverton and travels through the areas around Telluride, Ouray and the former mining town of Sherman. The course forms a loop, alternating between 4WD roads, trails and off-trail sections.

Hardrock has been held since 1992, with several editions cancelled over the years due to snow conditions, wildfires or the pandemic. The course direction alternates each year. After a clockwise 2026 edition, the 2027 race will run counterclockwise.

The Numbers That Show the Scale of the Challenge

The figures may vary slightly depending on the organizer’s documents, but the current official race information lists 101.8 miles, 33,441 feet of climbing and descent, and a high point of 14,048 feet.

Why Is the Hardrock So Difficult?

On paper, Hardrock looks like another 100-miler.

On the mountain, it is a completely different story.

The first factor is altitude. The race averages more than 11,000 feet, with numerous stretches above 12,000 feet and a high point above 14,000 feet. Runners regularly climb above 3,600 meters.

At these elevations, the pace you can sustain bears little resemblance to that of an ultra in lower mountains.

The second factor is the terrain. The Hardrock 100 2027 includes huge climbs and descents, scree fields, snowfields in some years, creek crossings and exposed sections. The organization makes clear that mountain skills, navigation and wilderness survival skills can be just as important as endurance.

Finally, there is the weather. And in the high mountains, it can change very quickly.

An Ultra Where the Mountains Are Part of the Race

This is probably the biggest difference between the Hardrock 100 2027 and many other 100-mile races.

The course does not simply offer a huge amount of vertical gain. It takes runners into the high mountains.

The lower sections run through forested terrain, while the stretches above treeline expose runners more directly to wind, cold, thunderstorms and rapidly changing conditions.

The organization notes that temperatures and conditions can vary dramatically between valleys and summits. It therefore recommends carrying equipment that can handle rain, wind and near-freezing temperatures.

This is a race where the weather can reshape your strategy, and sometimes even your ability to keep moving.

The Hardrock 100 Course: Learn It Before Chasing a Time

The race starts in Silverton and forms a large loop through the San Juan Mountains. It passes through or near:

• Lake City;
• Telluride;
• Ouray;
• Sherman;
• several mountain passes between 12,000 and 13,000 feet;
• Handies Peak, the course’s high point.

In total, runners cross 13 major passes between 12,000 and 13,000 feet and go above 12,000 feet 13 times. The course is a relentless succession of climbs and descents. There is never really a moment when you can tell yourself, “the mountains are behind me now.”

Even after several dozen hours of racing, the mountains remain ever-present.

Handies Peak: The Roof of Hardrock

Among the race’s many iconic sections, Handies Peak holds a special place. At 14,048 feet, approximately 4,282 meters, it is the highest point of Hardrock. By then, runners are already deep into an adventure that goes far beyond simply running.

The altitude, potential cold, wind and terrain make every decision count.

Preparing for Hardrock is therefore not just about tracking weekly mileage or vertical gain. You also need to learn how to move confidently in the mountains.

How to Train for Hardrock

Training will naturally depend on your level and experience, but several qualities are essential.

1. Build the Strength for Massive Vertical Gain and Loss

With more than 10,000 meters of climbing and the same amount of descent, the muscular load is enormous. Long climbs matter, but descents matter just as much.

You need to learn to descend when your quads are already fatigued, stay efficient on uneven terrain and preserve enough strength to keep climbing several hours later.

2. Get Used to Long Days in the Mountains

A three-hour mountain run does not replicate Hardrock.

You need to gradually learn to perform efficiently for very long periods. Big training weekends, with two consecutive long runs, can help develop your ability to run on tired legs while testing your nutrition and equipment.

3. Practice Power Hiking

On a course this mountainous, walking is not necessarily a failure. Quite the opposite.

The ability to hike efficiently on steep climbs can save a huge amount of energy. The goal is to find the right balance between running and hiking, rather than trying to run every yard.

4. Prepare for Altitude

This is one of the unique challenges of the Hardrock 100 2027. A runner used to training at sea level or moderate elevation needs to understand that the same sensations will not be there in the San Juan Mountains.

Altitude acclimatization must therefore be planned seriously, especially as the course stays high for much of the race.

5. Learn to Manage the Unexpected

At Hardrock, the weather can force you to adapt.

The organization specifically mentions the possibility of heavy rain, strong winds, near-freezing temperatures and thunderstorms. Snowfields may also be present, depending on the year’s conditions. That is why you need to test your equipment before race day.

Do not wear your waterproof jacket for the first time at 13,000 feet.

To structure your preparation, RunMotion Ultra Trail training plans help you progress with a program tailored to your level and goal. Long runs, endurance development and fatigue management provide a strong foundation for ultra training, then need to be supplemented with specific mountain work for an objective such as the Hardrock 100 2027.

What Gear Should You Bring for Hardrock 100 2027?

The equipment list depends on the year’s conditions and the exact race rules. However, the organization recommends carrying:

• a waterproof jacket;
• waterproof pants;
• gloves;
• an emergency blanket;
• a cap or warm hat;
• sunglasses;
• sunscreen;
• a whistle;
• a headlamp and a backup light;
• spare batteries;
• enough capacity to carry a substantial amount of fluids;
• an emergency calorie reserve.

The organization also recommends taking at least one extra warm layer beyond what you think you will need.

The logic is simple: in the high mountains, gear is not just about comfort. It can be essential for your safety.

48 Hours to Finish Hardrock

Hardrock has a 48-hour cutoff.

That may sound generous compared with some other 100-mile races. But this number needs to be put in context.

The distance exceeds 100 miles. Total elevation change is more than 20,000 meters when climbing and descent are combined. And much of the course stays above 3,000 meters.

Those 48 hours are no gift.

They also account for the race’s unique character and weather conditions that can sometimes force runners to slow down or wait.

Hardrock 100 2027: How to Enter

This is, of course, the question many trail runners ask. In 2027, the race will take place from July 9 to 11, 2027, with the start scheduled for 6:00 a.m. on July 9 in Silverton.

But as with many major American ultras, getting a bib requires going through a specific process.

Applications for the 2027 lottery will be open from October 1 to 14, 2026 through UltraSignup, before the draw scheduled for December 5, 2026. You must also meet Hardrock’s qualification requirements.

And that is not all.

Qualification Is About More Than Finishing an Ultra

Hardrock has one particularly interesting feature: the organization also requires eight hours of service to be eligible to enter.

This service can take different forms:

• organizing an ultramarathon;
• volunteering at an ultramarathon;
• working on a trail used by an ultramarathon;
• taking part in trail-building or trail-maintenance work under the supervision of a qualified organization.

Pacing or crewing for another runner does not count as service. This requirement sums up Hardrock’s philosophy well. The point is not simply to show up and race. You must also give back to the community that keeps ultrarunning and its trails alive.

How Much Does Hardrock Entry Cost?

Entry for the Hardrock 100 2027 is currently listed at $450, plus UltraSignup processing fees. Payment is collected when you apply, and the entry fee is charged if you are selected in the lottery.

For an international runner, you must naturally add travel-related costs:

• flights to the United States;
• transportation to Colorado;
• accommodation;
• possible car rental;
• food;
• your stay before and after the race;
• a possible course-reconnaissance or acclimatization trip.

The total budget for a Hardrock adventure is therefore significantly higher than the entry fee alone.

What If I Get Selected?

That is when the project becomes real.

Imagine this: December 2026, your name appears in the lottery results.

From that moment, you know that in just a few months you will be standing in Silverton, above 9,300 feet, with a 100-mile loop through the San Juan Mountains ahead of you. Your preparation takes on a whole new dimension.

You will need to think about altitude acclimatization.
Elevation gain.
Descents.
Equipment.
Effort management.
Nutrition.

And above all, the experience required to move through the mountains for several dozen hours.

With Race Strategy, RunMotion offers a tool to build your complete race strategy around your time goal and the course profile: pace targets, split times, fueling and hydration strategy, weather forecast and more.

Why Does Hardrock Fascinate So Many Trail Runners?

Because it offers an experience that goes beyond the clock. The Hardrock 100 2027 is not trying to recreate a marathon in the mountains.

It takes runners into an environment where the mountains set the rules. Altitude, weather, technical terrain and isolation make every decision matter.

Then there is the symbolism of the finish. After completing the loop around Silverton, one final act remains.

Kiss the Hardrock.

The boulder bearing the painted ram marks the conclusion of the adventure and is one of the race’s most recognizable images.

Hardrock 100 2027: Key Dates

If Hardrock is your dream race, here are the key dates to remember:

October 1 to 14, 2026
→ 2027 lottery application window.

December 5, 2026
→ lottery drawing.

July 9, 2027
→ Hardrock 100 start in Silverton.

July 9 to 11, 2027
→ race and finish window.

For any runner seriously considering the Hardrock 100 2027, the project begins long before July 2027.

It starts with checking your eligibility, preparing your application, understanding the qualification requirements and anticipating the challenges of altitude.

Hardrock 100 2027: What Type of Runner Is It For?

You do not need to be capable of winning a 100-miler to dream of Hardrock.

But you do need genuine mountain experience, long-distance experience and the ability to manage discomfort. Above all, you need the desire to learn how to move through an environment where running is only one part of the challenge.

Hardrock requires you to know how to run, hike, climb, descend, navigate, manage your effort and adapt your gear. That may be exactly what makes it so fascinating.

The Hardrock 100 2027 is not simply a 100-mile ultramarathon. It is a mountain adventure covering more than 100 miles.

And for those who dream of seeing the ram-painted rock after a long night in the San Juan Mountains, the journey can begin well before the start line.

Perhaps the only question is whether you are ready to put your name in the lottery.

L’article Hardrock 100 2027: Race Guide, Lottery and Training est apparu en premier sur RunMotion Coach.

The Western States 100 is one of those races that fuels dreams long before you ever cross its start line. 100.2 miles, or just over 161 km, thousands of metres of elevation change, California’s canyons and the legendary finish in Auburn, taking part in Western States is a truly special goal in an ultra trail runner’s career.

But before thinking about crossing the Middle Fork of the American River or finishing on the Placer High School track, you first need to secure your bib.

The Western States 2027 schedule is now confirmed. The race will take place on June 26 and 27, 2027. To enter the lottery, you must complete a qualifying trail race within the deadlines set by the organization. Lottery applications will be open from November 1 to 21, 2026, ahead of the December 5, 2026 draw.

So, how can you give yourself a chance of lining up at Western States in 2027? More importantly, what do you need to plan several months before the draw?

Western States 2027: why should you prepare your application now?

The first thing to understand is that registration for the Western States does not begin in November.

It starts much earlier.

To enter the 2027 lottery, you must have completed an official qualifying race during the period defined by Western States. For the 2027 edition, this period runs from November 3, 2025, to November 8, 2026. A race that is not included on the official list cannot be used to qualify, and virtual events are not accepted.

In other words, if you dream of Western States 2027 and have not yet completed your qualifying race, the calendar quickly becomes important.

First, you need to:

• choose a qualifying race;
• check that it appears on the official list;
• finish it within the required cutoff time;
• then wait for lottery applications to open.

It is therefore a project built several months in advance.

How do you qualify for Western States 2027?

Western States has an official list of qualifying races. It includes events over different distances, provided they meet the criteria set by the organization.

The minimum distance for a race to be considered a qualifier is 100 km. For races shorter than 100 miles, the organization requires at least 2,500 metres of elevation gain. The selection process also takes the number of finishers into account.

Before registering, make sure the event is included on the official list of qualifiers for the 2027 lottery.

It is a small check that can save you from a major disappointment a few months later.

Qualifying does not guarantee a bib

This is probably the most important point to remember. Finishing a qualifying race does not mean you are registered for Western States. Qualification simply allows you to enter the selection process. For the vast majority of applicants, access then comes through a lottery.

Western States is limited to 369 runners because of restrictions related to passage through the Granite Chief Wilderness. This number is tied to the historic conditions that allowed the race to continue through this protected area.

That is why the number of applicants far exceeds the number of available places.

Western States 2027: key dates to remember

If your goal is to take your shot at Western States 2027, here is the schedule to keep in mind:

Applicants must be at least 18 years old on race day and have a valid qualifying race. Once selected, runners receive an invitation to complete their registration.

If you want to run Western States 2027, now is the time to check your eligibility, not after the draw.

What if I am selected in the lottery?

It is probably the scenario you start dreaming about once your lottery application is confirmed. One morning in December, you check the results and your name is there. From that moment, the project takes on a completely new dimension.

Western States is no longer just a distant goal. It becomes a race on your calendar.

The organization then provides a limited period to finalize registration. For 2027, selected runners have ten days to complete their registration after receiving their invitation.

And that is when specific race preparation really begins. Securing your bib is one thing. Being ready to take on 100.2 miles is another. This is where RunMotion Coach comes in, offering an ultra training plan tailored to your fitness level and race goal.

What should you prepare for at Western States 2027?

Western States is not simply a 100-mile race to run as fast as possible.

The course starts at Olympic Valley, at altitude, before crossing the Sierra Nevada and the Granite Chief Wilderness. Runners then gradually drop into the American River canyons, with long descents and especially demanding climbs.

The route covers around 100.2 miles and features more than 18,000 feet of climbing and nearly 23,000 feet of descent.

It is this succession of terrain that makes the preparation so specific.

For a runner used to Alpine trails, the challenge will not necessarily be finding elevation gain. For runners from relatively flat regions, the challenge is different: you need to learn how to absorb hours of downhill running, keep moving when your legs begin to tire, and maintain effective fueling and hydration over a very long duration.

And do not forget the heat. While conditions vary from year to year, Western States is traditionally associated with high temperatures in the canyons and around Auburn.

A race where management matters as much as fitness

Western States is also fascinating because it forces you to think about your race strategy long before the start. In an ultra of this distance, going out too fast can come at a huge cost in the second half.

The opening miles can make you want to soak up the atmosphere and the excitement of the start. But the race unfolds over many hours, with long descents, technical sections, temperature changes and fatigue that gradually becomes more significant.

Managing your effort, fueling and hydration must therefore be part of your preparation. To manage your race strategy, RunMotion has created a tool that gives you your paces, split times, nutrition and hydration strategy, all tailored to your target finish time: Race Strategy.

You need to be able to keep moving forward after several hours of racing.

The Rucky Chucky crossing: one of the race’s defining moments

It is hard to talk about Western States without mentioning the river crossing. Around mile 78, runners reach the Middle Fork of the American River at Rucky Chucky. It is one of the event’s iconic sections.

By that point, more than 120 km have already been covered. Fatigue is significant, but the finish also starts to feel real. Yet there is still enough distance left for nothing to be settled.

That is the unique nature of 100-mile races: even when you can finally see the goal, you still need to be able to run.

What if I am not selected?

It is a possibility to accept from the start.

The Western States lottery is designed to select participants from a pool of applications larger than the number of available places. Runners who are not selected and remain eligible can retain additional tickets for future lottery entries.

In other words, a first application can also be the beginning of a multi-year project. You can then see the journey differently:

2026: I find my qualifying race.
November 2026: I enter the lottery.
December 2026: I discover the draw results.

And if it is not your year, the project can continue. That long-term commitment is also part of Western States culture.

Can you get a place other than through the lottery?

Yes, there are several specific routes into the race.

Western States awards automatic entries in certain situations and also runs the HOKA Golden Ticket Races, a series of events that allow some of the best male and female trail runners to earn a direct invitation. For 2027, six races are part of this series.

There is also a charity lottery that offers the chance to win an automatic entry, provided the qualification requirements are met.

But for runners who simply want to take their chance, the main route is this: qualifying race → application → lottery → registration.

Why start dreaming about Western States 2027 now?

Because you do not prepare for Western States in a few weeks. Even before knowing whether your name will be drawn, you can start building the project.

Choose a qualifying race.
Prepare for a first 100 km goal.
Work on long descents.
Learn to manage several hours of effort.
Test your race nutrition.
Build experience through ultra races.

Then, one day, perhaps receive that famous invitation. And from there, the project takes on a whole new dimension.

Western States 2027 will take place on June 26 and 27, 2027. But if you hope to be on the start line in Olympic Valley, the first key date is much closer: your qualifying race must be completed before November 8, 2026, and your lottery application must be submitted between November 1 and 21, 2026.

Western States 2027 schedule at a glance

Before November 8, 2026
→ complete an official qualifying race.

November 1-21, 2026
→ submit your lottery application.

December 5, 2026
→ lottery draw.

June 26-27, 2027
→ meet in Olympic Valley for the start of the Western States 100.

There is only one question left to ask:

What if 2027 were the year you took your chance?

L’article Western States 2027: Lottery Dates and Qualification Guide est apparu en premier sur RunMotion Coach.

You are preparing for a trail race with 1,000, 2,000, or even 4,000 metres of elevation gain… but the landscape around you is frustratingly flat?

No mountains, no mountain passes, not even a small hill long enough to train your climbing. Yet on race day, you will still have to climb.

So, how do you train for trail running when there are no hills near you?

The good news is that it is entirely possible to prepare your body effectively on flat terrain. You simply need to make up for the lack of elevation by training the physical qualities required for climbing and descending, while making the most of any opportunities to find hills when you can.

Here is how to do it.

How to Train for Trail Running Without Hills: The Solutions

Not having hills nearby does not mean you cannot prepare for a trail race with elevation gain. You can develop key qualities on flat ground through strength training, stairs, an incline treadmill, and specific workouts.

The goal is not to replicate the mountains perfectly, but to prepare your body for the different demands it will face on race day.

Strength Training to Prepare for Climbs

When you live in a hilly region, every run naturally includes some strength work: climbing, descending, accelerating again… The terrain does part of the work for you.

On flat terrain, you need to seek out that stimulus more deliberately.

Strength training therefore becomes especially valuable when you are training for trail running without hills.

Prioritise exercises that target the muscles used during climbs and descents:

• squats;
• lunges;
• Bulgarian split squats;
• step-ups;
• deadlifts;
• calf raises;
• single-leg exercises;
• core training.

Single-leg work is particularly useful for trail running. Every stride happens on one foot, and differences in stability between your two legs can become more noticeable as fatigue builds.

The aim is not to build a huge amount of muscle mass. Instead, focus on making your legs stronger and more resilient, so they can keep working efficiently after several hours of running.

You can find all your strength training workouts directly integrated into the RunMotion app.

What About Downhills?

Strength training can also prepare your quadriceps for the demands of downhill running.

Exercises performed with a controlled lowering phase are particularly effective for training your muscles to withstand load.

This matters when you are preparing for a mountain trail from a flat area, because descents are probably the hardest part to replicate without elevation.

Stairs: Your Best Ally

No mountains? Find some stairs.

A long enough staircase can become a genuine training ground for trail running without hills. It offers two major benefits: climbing stairs heavily engages your legs, and you can easily repeat the effort.

For example, you could do:

10 × 2 minutes uphill, recovering with an easy walk back down.
Or, for a workout focused more on muscular endurance:
3 × 8 to 10 minutes of stair climbing, with a few minutes of recovery between sets.

There is no need to sprint. To prepare for trail running, it is often more useful to find a steady rhythm and train your ability to sustain the effort.

Stairs are especially useful for trail races featuring many short climbs. They will not replicate a 30-minute mountain ascent, of course, but they do help develop some of the qualities you need.

Use an Incline Treadmill to Replicate Long Climbs

If you have access to an incline treadmill, it can become an extremely useful training tool.

It allows you to create an artificial gradient and, above all, precisely control the duration and intensity of the effort.

For instance, you can complete 5 to 15-minute blocks at an incline, with recovery between each block. Most importantly, do not feel you have to run. On a trail race with steep grades, power hiking is often a perfectly effective strategy.

You can therefore alternate: run → power hike → run → power hike.

The goal is to get your muscles used to sustained uphill work and learn how to manage your effort. For long trail races, the ability to power hike efficiently uphill can be especially valuable.

Learn to Power Hike

This is an often-overlooked part of preparing for trail races with elevation gain.

Once a gradient becomes steep enough, running can cost a lot of energy for relatively little speed. The best trail runners do not necessarily run every section. They also know when to switch to hiking.

When training for trail running without hills, you can develop this skill on an incline treadmill or stairs.

The goal is to find a dynamic, steady, and energy-efficient hiking stride.

You can also include power-hiking sections during your long runs, even on flat terrain, to practise the transitions between running and walking.

Interval Training to Build Intensity

A hill naturally creates a highly complete workout: your legs have to push harder, your heart rate rises, and you need to sustain a demanding effort.

On flat terrain, interval training can develop some of these same qualities.

For example:

8 × 3 minutes hard, with 2 minutes of recovery
or:
5 × 5 minutes at a strong, sustained intensity, with 2 minutes of recovery.

These workouts do not replace hill sessions, but they develop your ability to sustain a demanding effort and repeat multiple high-intensity blocks. They are also a great opportunity to build the cardiovascular fitness you will need on climbs.

Flat terrain is not necessarily the enemy. It allows you to perform certain training sessions very effectively, in ways that can be harder to control on hilly terrain.

Long Runs to Get Your Legs Used to Fatigue

Running long on flat terrain is still highly relevant when preparing for a trail race with elevation gain.

Why?

Because on race day, you will need to tackle climbs and descents with several hours of effort already in your legs. A long run helps build that resistance to fatigue.

It is also ideal for testing:

• your nutrition;
• your hydration;
• your gear;
• your pace;
• your shoes;
• your race strategy.

For example, you can finish your run with a few kilometres at a sustained pace, or include some power-hiking periods. The objective is to develop your ability to keep moving efficiently when your legs start to feel tired.

Back-to-Back Long Runs to Simulate Fatigue

For long trail races, completing two reasonably long runs on consecutive days can also be useful.

For example:

Saturday: 2 hours 30 minutes of running
Sunday: 1 hour 30 minutes of easy running

You then begin the second run with existing muscular fatigue.

It does not replicate elevation gain, but it trains one major challenge of long-distance racing: being able to keep moving when your legs are no longer fresh.

This type of workout must, of course, be adapted to your level and should not become a weekly habit.

Cycling: A Useful Complement

Cycling can also have a place in your training when you want to prepare for trail running without hills.

It allows you to accumulate training time and work your legs while reducing impact compared with running. On an indoor bike, you can increase resistance and complete blocks of several minutes at a sustained intensity.

Cycling will not replace mountain running, but it can be an excellent addition for building endurance and leg strength.

And What About Downhills?

This is probably the main weakness of training carried out entirely on flat terrain.

You can strengthen your quadriceps.
You can perform eccentric exercises.
You can build your strength.

But nothing perfectly replicates a long mountain descent.
Downhill running technique, impact forces, changes of footing, and above all the accumulation of muscular fatigue require real experience on the terrain.

This is why, if you are preparing for a trail race with significant elevation gain, it is worthwhile to schedule a few specific mountain sessions whenever possible.

A mountain weekend, for example, can allow you to train for several hours of climbing and descending in conditions close to those of your race. However, do not try to make up all your elevation gain in one outing. One huge session done too suddenly can cause several days of fatigue and compromise the rest of your training plan.

Use Weekends to Find Elevation

No hills near home? Perhaps there are some within a few hours’ drive.
You do not need to go to the mountains every week. A few well-timed weekends can already add a valuable dose of race-specific training. Use these outings to:

• test your gear;
• train on long climbs;
• learn to manage your effort;
• practise uphill hiking;
• work on downhills;
• test your nutrition;
• discover the type of terrain you will encounter during the race.

The longer and more mountainous your trail race is, the more useful these specific outings become.

Find Elevation Where You Would Not Expect It

Before concluding that your area is completely flat, look around: a small hill with a few dozen metres of elevation gain can be enough for a repeat session.

You can also make use of:

• stairs;
• bridges;
• footbridges;
• car park ramps;
• embankments;
• levees;
• gently rising cycle paths;
• rolling trails, even mildly rolling ones.

A hill with 30 metres of elevation gain, repeated several times, already allows you to accumulate valuable climbing work. It will never be the same as a mountain outing, but it is always more race-specific than a completely flat session.

Adapt Your Training to Your Trail Race Profile

There is no single way to train for elevation gain.

Your race profile should guide your preparation. A 25 km trail race with 800 m of elevation gain does not have the same demands as a 100 km ultra with 5,000 m of elevation gain. Ask yourself these questions:

How many kilometres will I run?
How many metres of elevation gain?
How many metres of elevation loss?
Are the climbs long or short?
Are the descents technical?
What type of terrain is involved?
When do the main challenges occur during the race?

The greater the distance and elevation gain, the more important your ability to withstand muscular fatigue becomes. And the longer and more technical the descents, the more important it is to plan specific mountain training.

A Typical Week for Trail Running Without Hills

Here is an example week for a runner preparing for a trail race with elevation gain while living in a flat area:

Monday: rest
Tuesday: interval workout or threshold training
Wednesday: easy run
Thursday: strength training
Friday: rest or active recovery
Saturday: long run
Sunday: stairs, incline treadmill, or easy run

This structure should naturally be adapted to the runner’s level, experience, and race distance. When you have a mountain weekend planned, it can replace part of the specific work you would usually complete on flat terrain.

Do You Really Need Elevation to Prepare for a Trail Race?

No.

Living in a flat area does not mean you are doomed to be poorly prepared for your trail race. You can develop a large part of the required qualities on flat terrain:

• endurance;
• strength;
• power;
• muscular endurance;
• cardiovascular fitness;
• effort management;
• fatigue resistance.

However, it would be misleading to say that elevation can be replaced completely.

A long descent is still a long descent. It is probably the race-specific element that requires the most real-world practice. The best approach is therefore to combine both: train regularly on flat terrain to build your fitness, use strength work and specific workouts to compensate for the lack of hills, then add a few mountain outings to experience the real terrain.

You do not need to live at the foot of the mountains to prepare for a trail race with elevation gain. Above all, you need to know what to train and make the most of the terrain available to you.

Key Takeaways

If you are preparing for a trail race with elevation gain but training on flat terrain, remember to:

• Strengthen your legs to build strength and muscular endurance.
• Use stairs to replicate uphill efforts.
• Take advantage of an incline treadmill to train climbs and power hiking.
• Do interval training to develop your cardiovascular fitness.
• Complete long runs to get your body used to fatigue.
• Plan a few mountain weekends to work on race-specific demands, particularly downhills.

Above all, do not try to artificially replicate 100% of your trail race in training.

Build your engine on flat ground, strengthen your legs, then use mountain outings to learn how to put it all to work on the climbs and descents.

L’article How to Train for Trail Running Without Hills est apparu en premier sur RunMotion Coach.