This Ultra Trail Chattanooga training plan guide covers all three races of the early-June event in Tennessee, from the banks of the Tennessee River to the Appalachian ridgelines. An urban start, forest singletrack, canyon rims and a 100K that heads for the edge of Cloudland Canyon: it is a runnable ultra, but one held at the start of summer in the Southeast. Here are the official numbers, how long to train and the workouts that matter.
The short answer
- Training time: 10 to 14 weeks for the 20K, 16 to 20 weeks for the 50K, 20 to 24 weeks for the 100K.
- Indicative 100K peak: 70 to 100 km (45 to 60 mi) per week with 1500 to 2500 m (4900 to 8200 ft) of climbing, depending on your level.
- Key sessions: runnable hilly long runs, back-to-back weekends, gradual heat acclimation.
- Main challenge: a very runnable 100K (about 24 m of gain per km) where possible early-June heat and humidity matter as much as the climbing.
Contents
Ultra Trail Chattanooga distances and elevation
| Race | Distance | Elevation gain | Profile/notes |
|---|---|---|---|
| 100K | 100 km (62.1 mi) | 2436 m (7992 ft) | 100K category (3 Running Stones). 6 a.m. start from Erlanger Park toward Cloudland Canyon, 18-hour max race time. |
| 50K | 50.5 km (31.4 mi) | 1163 m (3816 ft) | 50K category (2 Running Stones). Forest trails and ridgelines. |
| 20K | 20.5 km (12.7 mi) | 410 m (1345 ft) | 20K category (1 Running Stone). Short and fast. |
The 100K starts at Erlanger Park in Chattanooga and links the Tennessee River to the rim of Cloudland Canyon. Along the way it uses Lookout Mountain trails, the Covenant College campus, the Moonshine Trails, Lula Lake Land Trust and Lula Falls, the Five Points and Durham Mine trail systems and the East and West Rim Trails of Cloudland Canyon State Park. Altitude is low and climbing is moderate. All figures come from the official Ultra Trail Chattanooga by UTMB website, where the aid station chart is due to be published closer to race weekend.
What makes Ultra Trail Chattanooga demanding
Climate comes first. In early June, the Southeast can already be hot and humid. Under dense forest canopy, humid heat limits how well sweat cools you: your heart rate climbs faster at the same pace and your water and sodium needs go up. Runners who train in cool conditions and arrive unadapted often pay for it in the second half.
The profile is the second factor. With 2436 m of gain over 100 km, you run much of the time. The city streets and riverside paths invite a fast start, while most of the difficulty comes later on the ridges and around the canyons, where Appalachian trails mix flowing sections with roots, rocks and short steep pitches. Pacing and fueling make the difference here more than the ability to climb for hours.
How long do you need to train?
For the 20K, allow 10 to 14 weeks if you already run regularly; with 410 m of gain it is close to a hilly half marathon. For the 50K, plan 16 to 20 weeks and some prior experience over 25 to 30 km of trail; our trail marathon training plan is a good stepping stone.
For the 100K, aim for 20 to 24 weeks, ideally after at least one 50K. The 18-hour limit is tighter than it looks for a first 100K: you need to keep running, not just keep moving. Our 100 km trail running training plan covers the fundamentals.
The phases of your training plan
Base. On a runnable ultra, your aerobic base is decisive. Build easy volume gradually with a lighter week every three or four weeks, plus one or two strength sessions to handle long hours and descents.
Specific (8 to 10 weeks). Long runs grow longer and closer to the course: forest trails, short steep climbs, runnable descents. The last three or four weeks of this block are the right time for heat acclimation: a few runs in warmer hours, introduced gradually, with careful hydration. If you feel unusually unwell, stop and see a health professional.
Taper. Two to three weeks for the 100K, 10 to 14 days for the other races: less volume, a few pace reminders, good sleep and hydration.
Key workouts for Ultra Trail Chattanooga
Runnable hilly long run. Three to five hours depending on your race, on forest trails, running most of the time and hiking only the steepest pitches, with your race pack and fueling.
Back-to-back weekend (100K). Four hours on Saturday, then two to three hours easy on Sunday, to learn to run on tired legs without one oversized session.
Short hill repeats. 8 to 12 climbs of 90 seconds to 2 minutes at a strong effort, jogging down, to mimic the short steep pitches of Appalachian trails.
Heat run. Late in the specific block, an easy one-hour run in warmer conditions using exactly the drinking and sodium routine you plan for race day.
All of this needs to fit your level and calendar. The RunMotion Coach app, the official online coach of the UTMB World Series, gives you a personalized plan that evolves every week based on the sessions you complete and your availability, with strength, recovery and nutrition guidance. Behind the app are twin brothers Guillaume and Romain Adam, who come from the Alps, where mountains, climbing and ultra running are a way of life. Try it free for 7 days.
Plan your race with Race Strategy
Race Strategy by RunMotion calculates a kilometer-by-kilometer plan with pace adjusted for elevation, altitude and terrain, estimated split times at key points and a carbs, water and sodium plan for each section. Its race-day weather adjustment is especially useful here if the heat shows up. Import the official course GPX to generate your plan.
Running Stones and the UTMB World Series
According to the official website, the 100K earns 3 Running Stones, the 50K 2 and the 20K 1, all of which improve your odds in the UTMB World Series Finals draw. To build your season around Chattanooga, see our UTMB World Series training plans and our guide to planning your trail running season.
FAQ
Do you need poles for Ultra Trail Chattanooga?
The runnable profile makes them of limited use for most runners, even on the 100K. Check the official rules and mandatory gear list.
What experience do you need for the Chattanooga 100K?
A finished 50K and regular runs of four hours or more. The 18-hour limit means you need to run a good share of the course.
How many miles a week to train for the 100K?
An indicative peak of 70 to 100 km (45 to 60 mi) per week for an intermediate runner, reached gradually. With less time, prioritize the long run and back-to-back weekends.
Bottom line
Ultra Trail Chattanooga calls for runnable endurance, a real hydration strategy and gradual heat adaptation. Start conservatively from the river, save energy for the ridges and look after your fueling. For a plan that adapts to you, start your 7-day free trial of RunMotion Coach.
Article updated by the RunMotion Coach team.
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