A MUT training plan prepares you for the Outeniqua Mountains around George, on South Africa’s Garden Route. A vertical kilometre right from the start, rocky ridges, Klein Karoo fynbos, indigenous forest and a finish via Wilderness beach: MUT by UTMB (Mountain Ultra Trail) packs in a huge range of terrain. Here is how to train for every race, from MUT Lite to the MUT Miler.
The short answer
- Allow 8 to 12 weeks for MUT Lite and MUT Challenge, 14 to 16 weeks for MUT Marathon and MUT 60, 5 to 6 months for MUT 100 and 6 to 12 months for the MUT Miler.
- Indicative peak load: 40 to 60 km and 1500 to 2500 m of climbing per week for the shorter races, 60 to 90 km and 3000 to 4500 m for the ultras.
- Key sessions: vertical-kilometre style climbs, technical descents, long mixed-terrain runs, heat training and back-to-back weekends.
- Number one challenge: big climbing concentrated on steep ascents, ridge sections and heat in the Klein Karoo.
Contents
MUT by UTMB distances and elevation
MUT by UTMB takes place in late May, in the southern hemisphere autumn, starting in George. Figures come from the official MUT by UTMB website; check them before race day.
| Race | Distance | Elevation gain | Profile/notes |
|---|---|---|---|
| MUT Miler by UTMB (100M category) | 168 km | 8014 m | Starts at Outeniqua Stadium, George; George Peak, Cradock Peak, Dragons Back, Klein Karoo; 50-hour limit; 4 Running Stones |
| MUT 100 by UTMB (100K category) | 100 km | 4717 m | Mountain ultra |
| MUT 60 by UTMB (50K category) | 58 km | 3005 m | Short but very mountainous |
| MUT Marathon by UTMB (50K category) | 43 km | 2312 m | Over 50 m of climbing per km |
| MUT Challenge by UTMB (20K category) | 25 km | 1043 m | Entry-level mountain race |
| MUT Lite by UTMB | 11.9 km | 312 m | Discovery format |
There is also MUT Kids, with no published distance. The MUT Miler opens with a vertical-kilometre climb to George Peak, then takes in Cradock Peak, the Keurkop scramble and the Dragons Back ridge before dropping into the fynbos of the Klein Karoo. Then come Dizzy Heights, ridges above George Dam, Groeneweide indigenous forest and a beach section at Wilderness. The site mentions heat in the Klein Karoo but gives no temperatures.
What makes MUT so demanding
Steepness first: the climbing is not spread out but concentrated on short, very steep ascents, starting with George Peak. Going too hard on that first climb can cost you dearly later, and Keurkop requires confidence on rock. Variety second: you move from windy ridges to the hotter, drier Klein Karoo, then to humid forest and beach sand, so your hydration and sodium strategy must adapt. On the MUT Miler, plan for one or two nights out depending on your level.
How long do you need to prepare?
MUT Lite and MUT Challenge take 8 to 12 weeks if you already run off-road. MUT Marathon and MUT 60 need 14 to 16 weeks and a previous 25 to 30 km mountain race. MUT 100 calls for 5 to 6 months after at least one ultra over 50 km. The MUT Miler needs 6 to 12 months and experience of at least one mountain 100 km or an effort over 20 hours. Our guide to increasing distance in trail running explains how to build up.
The phases of your training plan
Base phase. Easy running, one quality session per week and two strength sessions (squats, lunges, box step-ups, core).
Specific phase. Steep repeated climbs, technical descents and long runs on varied terrain, with climbing increasing in steps and a lighter week every three or four weeks. For MUT 100 and the Miler, add back-to-back weekends, night runs and some sessions in warm conditions.
Taper. One to three weeks depending on the race, with 30 to 50% less volume, short efforts and good sleep, especially if you are travelling far.
Key sessions for MUT
Vertical-kilometre climbs: for example 3 to 5 x 8 to 12 minutes of very steep climbing mixing power hiking and running, or one continuous 30 to 45 minute climb. Stairs or a treadmill on incline work if you lack hills.
Technical descents: repeated descents on rocky trails, then long descents at the end of a run.
Mixed-terrain long run: 4 to 7 hours for the ultras, mixing trail, track, forest and, if possible, sand, testing hydration and sodium in the heat.
Back-to-back weekends: two long runs on consecutive days, one partly at night.
The RunMotion Coach app builds your personalised plan and adjusts it every week to your completed sessions, level and availability, with climbing, strength, recovery and race nutrition advice. RunMotion Coach is the official online coach of the UTMB World Series, and its founders, twins Guillaume and Romain Adam, come from the Alps: mountains and ultras are their home ground. Try it free for 7 days.
Plan your race strategy with Race Strategy
Between a vertical kilometre, a rocky ridge and a beach, your pace varies enormously. Race Strategy by RunMotion calculates your strategy kilometre by kilometre, with pace adjusted for elevation, altitude and terrain technicality, estimated split times at key points, a nutrition and hydration plan per section (carbs, water, sodium) and a race-day weather adjustment, invaluable for the Klein Karoo heat. Import the official GPX of your race.
Running Stones and the UTMB World Series
MUT is part of the UTMB World Series. According to the official site, the MUT Miler earns 4 Running Stones and offers direct entry to the 100M Finals. To plan your season, see our UTMB World Series training plan guide and our article on preparing a UTMB World Series season.
FAQ
Do you need poles for MUT?
Check the official race regulations. On such steep climbs they can help, but on the Keurkop scramble your hands may be more useful.
What level do you need for the MUT Marathon?
With 2312 m of climbing over 43 km, it is no ordinary marathon: you should have run a 25 to 30 km mountain race and be comfortable descending.
How many km per week for MUT 100?
At peak, 60 to 90 km per week depending on your level, with regular climbing and long runs of 5 to 7 hours.
Conclusion
MUT rewards runners who are strong on steep climbs, skilful downhill and able to adapt to changing terrain and temperatures. Train progressively and test your hydration strategy. For a plan that adapts to you, start your 7-day free trial of RunMotion Coach.
Article updated by the RunMotion Coach team.
Sources: mut.utmb.world, MUT Miler race page.
