A Pieniny by UTMB training plan, for the race many runners still know as the Pieniny Ultra-Trail, has to get you ready for a spring event in southern Poland, around Szczawnica, across the Pieniny, Beskid Sądecki and Gorce mountains. Eight timed formats, from a 6.8 km vertical race to 137 km with 6115 m of climbing, share one feature: steep, repeated climbs early in the season. Here is how to train for Pieniny, format by format.
The short answer
- Typical build: 8 to 12 weeks for the 13 to 33 km races, 12 to 16 weeks for the 44 and 65 km, 16 to 24 weeks for the 96 km, 6 months or more for the 137 km.
- The race is held in late April, so your build happens in the middle of winter.
- Key sessions: long hill repeats, power hiking on steep ground, descents, back-to-back weekends for the ultras.
- The defining trait: dense climbing (about 45 to 52 m per km on the long formats) and, on the 137 km, a late-afternoon start with a 30-hour limit.
Contents
Pieniny by UTMB distances and elevation gain
| Format | Distance | Elevation gain | Profile/notes |
|---|---|---|---|
| Spiski Wędrowiec (100M) | 137 km | 6115 m | Starts in Niedzica late afternoon, 30 h max race time; 4 Running Stones |
| Niepokorny Mnich (100K) | 96 km | 4980 m | Szczawnica; 3 Running Stones |
| Dziki Groń (50K) | 65 km | 3260 m | Szczawnica; 2 Running Stones |
| Wielka Prehyba (50K) | 44 km | 2130 m | Szczawnica; 2 Running Stones |
| Żwawe Wierchy (20K) | 33 km | 1600 m | Szczawnica; 1 Running Stone |
| Chyża Durbaszka (20K) | 23 km | 1050 m | Szczawnica; 1 Running Stone |
| Hardy Rolling | 13 km | 610 m | Starts in Jaworki; no Running Stones category |
| Lubań Vertical | 6.8 km | 880 m | Vertical format, starts in Ochotnica Dolna |
| Mini Pieniny by UTMB | 1 km | not published | Kids’ race |
Figures are taken from the official Pieniny by UTMB website. Altitudes are modest, but the terrain is dense: the Niepokorny Mnich packs close to 52 m of climbing per kilometre, a ratio comparable to some Alpine ultras. Courses mix forest, ridges and, in the organisers’ words, endless meadows and pastures. In late April, expect changeable conditions and some muddy trails.
What makes Pieniny tough
Repetition is the first challenge. These mountains do not offer long Alpine climbs but a series of steep hills that break your rhythm. You have to push up, recover on the descent and go again, which is brutal on unprepared quads.
The calendar is the second. Racing 96 or 137 km in late April means building volume through winter, often on snowy, muddy or flat ground. On the Spiski Wędrowiec, the late-afternoon start in Niedzica brings you into the Gorce mountains as night falls, which the organisers describe as the moment the true adventure begins. A 30-hour limit for 137 km and 6115 m of climbing leaves limited margin: you need to keep moving.
How long do you need to train?
For the short races (Hardy Rolling, Chyża Durbaszka, Żwawe Wierchy), 8 to 12 weeks is enough if you already run regularly; the Lubań Vertical calls for pure climbing and power work. For the Wielka Prehyba (44 km) and Dziki Groń (65 km), allow 12 to 16 weeks after a first 25 to 35 km trail race. The Niepokorny Mnich (96 km) needs 16 to 24 weeks and a 50 km+ ultra behind you. For the Spiski Wędrowiec (137 km), plan at least six months, ideally after a well-managed 100 km. These are guidelines; your level and available time come first. Our guide to increasing distance in trail running covers the step-up.
The phases of your training plan
Winter base. From December to February, accumulate easy aerobic running consistently, even on flat ground or a treadmill when weather blocks you. Two strength sessions a week (squats, lunges, eccentric quad work, calves, core) are your best protection against repeated descents.
Specific phase. In March and early April, weekly climbing rises progressively. Long runs move to steep terrain, mixing running and power hiking, and ultra runners add bigger weekends. At RunMotion we know this kind of ground: founders Guillaume and Romain Adam, twin brothers, come from the Alps, where mountains, vertical and ultra distance are part of daily life.
Taper. Two weeks for races up to 44 km, three for the ultras, cutting volume by roughly 30 to 50% while keeping short bursts of intensity.
Key sessions for Pieniny
Threshold hill repeats. Repeats of 5 to 10 minutes uphill at an effort you could hold for about an hour in a race build climbing power and the ability to restart after each summit.
Power hiking on steep ground. On the steepest sections, fast walking often beats running. Practise switching between the two without losing time, hands on thighs or with poles if the rules allow them.
Repeated descents. Pick a loop with several downhills and run them at a controlled pace, staying relaxed. On wet ground, focus on foot placement.
Back-to-back runs. For the 96 and 137 km, a long run on Saturday followed by another on Sunday mimics late-race fatigue without the recovery cost of a single huge outing.
To turn this into a precise plan, the RunMotion Coach app, the official online coach of the UTMB World Series, builds a personalised programme for your Pieniny distance and adjusts it every week to the sessions you completed and your availability, with elevation, strength and recovery included. Try it free for 7 days.
Plan your race strategy with Race Strategy
On a saw-tooth course, it is easy to misjudge the time between aid stations. Race Strategy by RunMotion calculates your race 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), plus a race-day weather adjustment. Start from the race list or import the official GPX file of your format from the organisers’ website. On the Spiski Wędrowiec, it is a good way to check your margin against the 30-hour limit.
Running Stones and the UTMB World Series
According to the official website, the Spiski Wędrowiec earns 4 Running Stones, the Niepokorny Mnich 3, the Dziki Groń and Wielka Prehyba 2, and the Żwawe Wierchy and Chyża Durbaszka 1. Running Stones improve your odds in the Finals draw. See our UTMB World Series training plan hub and our guide to planning your trail running season.
FAQ
What level do you need for the Niepokorny Mnich (96 km)?
Ideally you have already completed a 50 to 70 km mountain ultra and are comfortable with hours of steep climbing. With 4980 m of gain, it is a very dense 100 km race.
Are poles allowed at Pieniny by UTMB?
Check the rules and mandatory kit list on the official website. On such steep ground, poles can help on the longer formats, provided you have trained with them.
How do you train through winter for a late-April race?
Favour consistency over heroic outings. When snow or cold keep you off the mountains, an inclined treadmill, stairs and strength work make up for part of the missing vertical. What matters is reaching March with a solid aerobic base.
Final thoughts
Pieniny by UTMB rewards runners whose legs are ready to climb hard and descend often, despite a winter that complicates training. With a consistent base, hill work and repeated descents, you will arrive in late April ready to enjoy these mountains. For a plan that adapts to what you actually do each week, start your 7-day free trial of RunMotion Coach.
Article updated by the RunMotion Coach team.
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