Your Gauja Trail training plan needs to prepare you for something quite different from an Alpine ultra: a Nordic trail race in Latvia’s Gauja National Park, between Sigulda and Cēsis, where you run far more than you hike. From 21 km to 91 km, the formats have modest climbing but a high running speed and very real muscle fatigue. Here is how to train for Gauja Trail by UTMB, whatever your distance.
The short answer
- Typical build: 8 to 10 weeks for the 10 K and 20 K, 12 to 16 weeks for the 50 K, 16 to 20 weeks for the 100 K.
- The race is held in early August, so your specific phase falls in June and July, often in warm weather.
- Key sessions: runnable long runs, threshold work, hilly fartlek, speed work for the short races.
- The defining trait: a very runnable course (about 24 m of gain per km on the 100 K) that rewards running endurance more than hiking power.
Contents
Gauja Trail distances and elevation gain
| Format | Distance | Elevation gain | Profile/notes |
|---|---|---|---|
| Gauja Trail 100 K (100K) | 91 km | 2200 m | Sigulda to Cēsis, morning start, 18 h max race time; 3 Running Stones |
| Gauja Trail 50 K (50K) | 53 km | 1200 m | Starts in Ratnieki; 2 Running Stones |
| Gauja Trail 20 K (20K) | 21 km | 500 m | Cēsis; 1 Running Stone |
| Gauja Trail 10 K | 13.5 km | 300 m | Cēsis; no Running Stones category |
| Sigulda Three Castles Trail Run | 12 km | 300 m | Sigulda; no category |
| Gauja Trail Youth | 6 km | 100 m | Youth race, Cēsis |
| Gauja Trail Kids | 1.6 km | 30 m | Kids’ race, Cēsis |
Figures come from the official Gauja Trail by UTMB website. There is no 100-mile race: the longest format is in the 100K category. The organisers describe a route through the Gauja Valley combining winding forest trails, rolling hills and riverbanks. Expect short climbs and long runnable stretches; on a warm August day, hydration matters.
What makes Gauja Trail tough
The trap at Gauja is the runnable profile. With 2200 m of gain over 91 km, you can run almost all of it, which means few natural walking breaks, continuous impact and muscle fatigue that arrives earlier than on a mountain ultra. Runners used to big Alpine climbs are often surprised by the sustained intensity.
On the 100 K, the 18-hour limit also requires a decent average speed, far higher than on a high-mountain 100 km. You need a genuine running base, careful pacing from the start and regular fuelling, since you burn more energy per hour running than hiking.
How long do you need to train?
For the 10 K (13.5 km) and 20 K (21 km), 8 to 10 weeks is enough for a regular runner: training resembles a road 10 km or half marathon block with some hill work. For the 50 K (53 km), allow 12 to 16 weeks after a first 25 to 30 km trail race. The 100 K (91 km) needs 16 to 20 weeks with a 50 km ultra or a marathon behind you. Our guide to increasing your distance helps you step up safely. These are guidelines that depend on your level and available time.
The phases of your training plan
Base (March to April for the 100 K). Build running volume at easy pace, with one quality session a week (intervals or threshold) and two strength sessions.
Specific (May to July). Long runs extend on rolling forest terrain with sections at race pace. Climbing stays moderate but regular, to get your legs used to repeated short hills. Founders Guillaume and Romain Adam, twin brothers, grew up in the Alps with mountains, vertical and ultra running, yet RunMotion plans adapt just as well to a runnable trail: it all depends on your race profile.
Taper (10 days to 3 weeks). Ten days to two weeks for short formats, two to three weeks for the 100 K, cutting volume by about 30 to 50% with a few race-pace reminders.
Key sessions for Gauja Trail
The runnable long run. Session number one. On forest trails or rolling paths, build up to 3 h 30 to 4 h 30 for the 100 K, running nearly all the time at an easy pace to condition your legs to continuous impact.
Threshold running. Blocks of 10 to 20 minutes at an effort you could hold for about an hour improve your ability to run fast for longer. For the 20 K, this is the session that moves your time.
Hilly fartlek. On a route with short hills, push every climb and recover by running on the flat, mirroring the course’s constant changes of rhythm.
Back-to-back runs. For the 100 K, a long run on Saturday and a medium run on Sunday teach you to run on tired legs without piling up giant outings.
For a plan matched to your Gauja format, the RunMotion Coach app, the official online coach of the UTMB World Series, builds a personalised programme that adjusts every week to your completed sessions, level and availability, with strength and recovery included. Try it free for 7 days.
Plan your race strategy with Race Strategy
On a runnable course, a few seconds per kilometre too fast early on cost a lot later. Race Strategy by RunMotion calculates your plan kilometre by kilometre, with pace adjusted for elevation, altitude and terrain technicality, estimated split times at key points and a fuelling and hydration plan by section (carbohydrates, water, sodium). It also adjusts your strategy to race-day weather, useful on a hot day. Start from the race list or import the official Gauja GPX file from the organisers’ website.
Running Stones and the UTMB World Series
According to the official website, the 100 K earns 3 Running Stones, the 50 K 2 and the 20 K 1. They improve your chances in the Finals draw, and Gauja is a good way to collect them on a less mountainous profile. See our UTMB World Series training plan guide and our article on preparing a UTMB World Series season.
FAQ
Is the Gauja Trail 100 K a good first 100 km?
Its moderate climbing makes it more accessible than a mountain 100 km, but the 18-hour limit and runnable profile demand solid running endurance. With a 50 km ultra behind you and serious preparation, it is an interesting option.
How many kilometres a week for the 50 K?
As a rough guide, many runners peak at 40 to 70 km a week during the specific phase for a runnable 50 km trail. Your history decides: build gradually and include lighter weeks.
Do you need poles at Gauja Trail?
Check the rules on the official website. On such a runnable course, poles add little and most runners can do without them.
Final thoughts
Gauja Trail by UTMB is a runner’s trail: lots of endurance, some speed and legs that can take hours of continuous impact. Pace yourself, stay on top of hydration and you will enjoy the Gauja Valley to the full. Start your 7-day free trial of RunMotion Coach for a plan built around your race.
Article updated by the RunMotion Coach team.
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