Your Puglia by UTMB training plan has to prepare you for an unusual ultra: a course that leaves Matera, the city of the Sassi, and crosses the Gravine Natural Park to the beach at Castellaneta Marina in southern Italy. Little climbing, lots of running kilometres, limestone underfoot and, on the 100M, a full night. Here is how to train for each format, from 10 km to 145 km.
The short answer
- Typical build: 8 to 12 weeks for the 10K and 20K, 12 to 16 weeks for the 50K, 16 to 20 weeks for the 100K, 6 months or more for the 100M.
- The race is held in late October, so your specific phase runs from late summer into early autumn, often in warm weather.
- Key sessions: runnable long runs, threshold work, back-to-backs, a night run, footwork on stony ground.
- The defining trait: a very runnable profile (about 24 m of gain per km on the 100M), with a 9 pm start and a 27-hour limit.
Contents
Puglia by UTMB distances and elevation gain
| Format | Distance | Elevation gain | Profile/notes |
|---|---|---|---|
| 100M, I Sassi di Matera (100M) | 145 km | 3500 m | 9 pm start in Matera, finish at Castellaneta Marina, 27 h max race time; 4 Running Stones |
| 100K, Maioliche di Laterza (100K) | 85 km | 2000 m | Starts in Laterza; 3 Running Stones |
| 50K, Castellaneta Underground (50K) | 50 km | 1000 m | Starts in Castellaneta; 2 Running Stones |
| 20K, Ginosa Rivolta Trail (20K) | 35 km | 350 m | Starts in Ginosa; 1 Running Stone |
| 10K, Costa Verde | 10 km | 50 m | Castellaneta Marina; almost flat, no category |
Figures come from the official Puglia by UTMB website. The organisers describe a route from the white stone of the Murgia to Mediterranean scrub, through deep incisions carved into limestone, the gravine, before the final kilometres along the beach at Castellaneta Marina. Climbing is modest on every format, but stony ground and the gravine sections demand attention. Late October in southern Italy is often mild, but a warm day is possible.
What makes Puglia by UTMB tough
As with every runnable ultra, the difficulty does not show on the profile. With 3500 m over 145 km, nearly everything can be run, so your legs absorb hours of continuous impact without the natural breaks of uphill hiking. Muscle and gut fatigue, more than cardio, usually slow runners in the second half.
On the 100M, the 9 pm start in Matera means running through the first night right after a day of waiting. The 27-hour limit for 145 km also requires a steady pace: this is not a race where you can walk much.
How long do you need to train?
The 10K Costa Verde trains like a road 10 km, in 8 to 10 weeks. The Ginosa Rivolta Trail, listed at 35 km, needs 10 to 12 weeks if you have run a half marathon or a 20 km trail. For the 50K Castellaneta Underground, allow 12 to 16 weeks, ideally after a 30 km trail or a marathon. The 100K Maioliche di Laterza (85 km) takes 16 to 20 weeks with a 50 km ultra behind you. For the 100M I Sassi di Matera, plan at least six months of specific training, ideally after an 80 to 100 km ultra. Our guide to increasing your distance helps with the step-up. These are guidelines that depend on your level and available time.
The phases of your training plan
Base (spring to early summer). Build regular easy running volume, with one quality session and two strength sessions a week. For a runnable ultra, consistent volume matters more than isolated big outings.
Specific (August to early October). Long runs extend on rolling, stony terrain, with race-pace sections and tested fuelling. For the 100M, add back-to-backs and at least one night run. 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 ultra: your race profile drives the training.
Taper (10 days to 3 weeks). Cut volume by about 30 to 50% with a few race-pace reminders: three weeks for the 100M, two for the 100K and 50K, ten days for the short races.
Key sessions for Puglia by UTMB
The runnable long run. Session number one: up to 4 to 5 hours for the 100M, running nearly all of it at an easy pace, on stony paths where possible. It conditions your legs and lets you test fuelling.
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 on every format.
Back-to-back runs. For the 100K and 100M, a long run on Saturday and another on Sunday teach you to run on tired legs. No hills nearby? At Puglia, that is not a handicap.
The night run. For the 100M, at least one run that starts in the evening and continues into the night, with a headlamp, to test alertness and fuelling at unusual hours.
To turn these guidelines into a week-by-week plan, the RunMotion Coach app, the official online coach of the UTMB World Series, builds a personalised programme for your Puglia format, adjusted 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 ultra, the classic mistake is starting too fast. 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), adjusted for race-day weather. Start from the race list or import the official GPX file of your course from the organisers’ website to check your margin against the 27-hour limit on the 100M.
Running Stones and the UTMB World Series
According to the official website, the 100M earns 4 Running Stones, the 100K 3, the 50K 2 and the 20K 1. They improve your chances in the Finals draw in Chamonix. As a late-season race, Puglia can round off a calendar: see our UTMB World Series training plan guide and how to plan your trail running season.
FAQ
Is the Puglia 100M a good first 100-miler?
Its moderate climbing makes it more accessible than a mountain 100-miler, but the 27-hour limit and night start demand solid running endurance and prior ultra experience, ideally over 80 to 100 km.
How many kilometres a week for the 100K?
As a rough guide, many runners peak at 60 to 100 km a week during the specific phase for a runnable ultra of this length. Your history sets the right figure: build gradually and keep recovery weeks.
Do you need poles at Puglia by UTMB?
Check the rules on the official website. On such a runnable course, poles add little for most runners.
Final thoughts
Puglia by UTMB is a runner’s ultra: plenty of endurance, legs that can handle continuous impact and good night management. Pace yourself from Matera and you will enjoy the gravine all the way to the sea. 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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