A Stubai Ultratrail training plan is, above all, a climbing plan. In the Stubai Valley in Tyrol, Austria, the races have some of the highest elevation-per-kilometre ratios on the UTMB World Series. Stubai Ultratrail by UTMB offers five adult races from 14 km to the Stubai 100, based around Neustift im Stubaital. Here is how to train for the Stubai Ultratrail, with the official figures for each race.
The short answer
- Sunnenseit´n Trail and Stubai Express: 8 to 12 weeks; Stubai Classic and Stubai Ultra: 12 to 16 weeks; Stubai 100: 6 to 8 months on a solid ultra base.
- Rough guide in the specific phase for the Stubai 100: 9 to 14 hours a week and 2000 to 3500 m of elevation gain, depending on your level.
- Key sessions: long steep power-hiking climbs, long mountain days, downhill repeats, quad strength work.
- The main challenge: more than 70 m of climbing per kilometre on the Stubai Ultra and Stubai Classic. Fast hiking is a racing skill here.
Contents
Stubai Ultratrail distances and elevation gain
Figures from the official Stubai Ultratrail by UTMB website.
| Race | Distance | Elevation gain | Profile/notes |
|---|---|---|---|
| Stubai 100 | 100 km | 5800 m | 100K category, 3 Running Stones. 10 p.m. start in Neustift, 25-hour limit, passes through all five valley municipalities |
| Stubai Ultra | 57 km | 4200 m | 50K category, about 74 m of climbing per km |
| Stubai Classic | 31 km | 2300 m | 50K category despite its short distance, about 74 m per km |
| Stubai Express | 23 km | 1240 m | 20K category |
| Stubai Sunnenseit´n Trail | 14 km | 700 m | 20K category |
| Stubai Kids Trail | not stated | not stated | Children’s race |
The official site describes the Stubai 100 as a mix of meadows, forest trails and alpine sections with rock slabs, narrow paths and gravel tracks, with views of the glaciers at the head of the valley. The event takes place in early July, so specific training happens in spring.
What makes the Stubai Ultratrail demanding
The number that matters is elevation per kilometre. The Stubai Classic packs 2300 m into 31 km and the Stubai Ultra 4200 m into 57 km, a very high ratio even for an alpine race.
As a result, your average pace will be far slower than on a runnable trail of the same distance, and much of the climbing will be done walking. The descents are just as steep and hammer your quads.
On the Stubai 100 you add the night: a 10 p.m. start and a 25-hour limit mean a full night followed by a long day in the mountains, with fuelling to manage throughout.
How long do you need to train?
For the Sunnenseit´n Trail and Stubai Express, 8 to 12 weeks is enough if you run regularly and have some mountain experience.
For the Stubai Classic and Stubai Ultra, allow 12 to 16 weeks. Don’t be fooled by the Classic’s distance: with 2300 m of climbing, it takes several hours. A first 20 to 30 km race with big climbs is a good prerequisite.
For the Stubai 100, plan 6 to 8 months, including 12 to 16 specific weeks, after at least one 50 km mountain race. Our article on what makes a trail running training plan different sets out the principles. These are benchmarks to adapt to your history.
The phases of your training plan
Base building
Easy aerobic volume, two strength sessions a week (step-ups, lunges, wall sits, eccentric work) and one quality hill session. If you live far from mountains, incline treadmill and stairs let you build elevation over winter.
Specific phase
Over the last 10 to 12 weeks, build weekly elevation gradually. The goal is to string together long steep climbs at a fast hike, then descend cleanly. Validate your pole technique and fuelling strategy during this phase.
Taper
Two to three weeks of reduced volume (30 to 50 %), a few short hill efforts and, for the Stubai 100, careful sleep in the days before the night start.
Key workouts for the Stubai Ultratrail
Long power-hiking climbs: 30 to 60 minutes of continuous climbing on a steep slope at a strong but sustainable effort.
Steep hill intervals: 6 to 10 repeats of 3 to 5 minutes on a steep gradient, mixing running and fast hiking to build power.
Long mountain days: 4 to 6 hours with 1500 to 2500 m of climbing depending on your race, testing food and gear.
Downhill repeats: 4 to 8 descents of around 5 minutes on technical ground to toughen your quads and improve flow.
The RunMotion Coach app builds and adjusts your plan every week based on completed sessions, level and availability, with elevation, strength and recovery built in. RunMotion Coach is the official online coach of the UTMB World Series, and its founders, twin brothers Guillaume and Romain Adam, come from the Alps: steep climbing is their home ground. Try the app free for 7 days.
Plan your race strategy with Race Strategy
On a course this steep, average pace means very little. Race Strategy by RunMotion calculates your race plan kilometre by kilometre, with pace adjusted for elevation, altitude and technical terrain, estimated split times at key points and a fuelling and hydration plan per section (carbohydrates, water, sodium). Import the official course GPX from the race website, then adjust for race-day weather.
Running Stones and the UTMB World Series
The Stubai Ultratrail is part of the UTMB World Series. The official site lists 3 Running Stones for the Stubai 100; the other races are classed 50K or 20K. Running Stones improve your chances in the lottery for the Finals in Chamonix. To plan your season, read our guide to UTMB World Series training plans and how to plan your trail running season.
FAQ
Are poles allowed at the Stubai Ultratrail?
Check the official race regulations. With more than 70 m of climbing per kilometre on some races, they help a lot uphill if you have trained with them.
What level do you need for the Stubai 100?
Having finished at least one 50 km mountain race, ideally longer, is a sensible prerequisite. Some night running experience is also a plus.
Is the Stubai Classic a good first trail race?
It is short but very steep. If you are new to trail running, the Stubai Express or Sunnenseit´n Trail are gentler ways in.
Conclusion
The Stubai Ultratrail rewards runners who can climb for a long time and descend without blowing up. Choose your race according to your experience, build your climbing patiently and test everything in training. Start your free RunMotion Coach trial.
Article updated by the RunMotion Coach team.
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