An Ultra-Trail Great Wall training plan prepares you to run among the ruins of the Ming Dynasty Great Wall, starting from Dajingmen in Zhangjiakou, north-west of Beijing. There are four races from 31 to 100 km, with a more runnable profile than most events on the circuit. Here are the official figures and how to train for each one.
The short answer
- Indicative build-up: 10 to 12 weeks for the 30K, 16 to 20 weeks for the 50K and 70K, 5 to 8 months for the 100K.
- Peak weekly climbing as a rough guide: 1000 to 1500 m for the 30K, 1500 to 2500 m for the 50K and 70K, 2500 to 3500 m for the 100K.
- Key sessions: uphill tempo, long runs with plenty of running, descents, a night long run for the 70K.
- The defining feature: a relatively runnable profile (38 m of gain per km on the 100K) that rewards running endurance, not just power hiking.
Contents
Ultra-Trail Great Wall distances and elevation
All races are listed on the official Ultra-Trail Great Wall by UTMB website. The 70K sits in the 50K category and the 30K in the 20K category.
| Race | Distance | Elevation gain | Profile / notes |
|---|---|---|---|
| DGW 100K (100K category) | 100 km | 3800 m | Ming Great Wall ruins, a 37-tower beacon site, former military tunnels; 26 h cut-off |
| CGW 70K (50K category) | 68 km | 2600 m | 9 p.m. start, through the Anjiagou ecological zone; 18 h cut-off |
| MGW 50K (50K category) | 52 km | 2100 m | 6 a.m. start; 14 h cut-off |
| NGW 30K (20K category) | 31 km | 1460 m | Panoramic views over Zhangjiakou from the summits; 9 h cut-off |
All races start at Dajingmen, one of the historic Great Wall gates in Zhangjiakou. The 100K passes Ming Dynasty wall ruins, a beacon tower site, former military tunnels and the Anjiagou ecological zone. The event takes place in September. The race pages give no climate information, so check the forecast before you travel.
What makes Ultra-Trail Great Wall hard
With 3800 m of gain over 100 km, the DGW is less steep than an alpine ultra, and that is the trap. There is a lot of runnable ground, so if your training is mostly hiking uphill you may lack running endurance on the long rolling sections. You need to run for hours at a moderate pace and get going again after every climb.
The ground around the wall ruins is uneven, and frequent changes between trails, tracks and roads load your legs in different ways. On the 70K, the 9 p.m. start means a full night of racing, with the fatigue, alertness and fuelling challenges that brings.
How long do you need to prepare?
30K: with 31 km and 1460 m of gain, the NGW needs 10 to 12 weeks if you already run regularly, ideally with some trail experience.
50K and 70K: allow 16 to 20 weeks. The overnight 70K is better suited to runners who have already finished a 40 km trail race.
100K: plan 5 to 8 months, after at least one 50 to 70 km trail race. These are guidelines; your history and available time come first.
The phases of your training plan
Base: easy aerobic volume, strength work and one weekly speed session. On a runnable course, this is also a good time to work at threshold (the intensity you can hold for about an hour) on flat or rolling ground.
Specific: in the last 8 to 12 weeks, combine climbs, descents and long runs where you run most of the time. Add back-to-back weekends for the 100K and one or two night runs for the 70K.
Taper: two to three weeks with 30 to 50% less volume and a few short efforts.
Key sessions to train for Ultra-Trail Great Wall
Uphill tempo. Three to five running climbs of 6 to 10 minutes near threshold. They teach you to run moderate gradients rather than hike them, which saves a lot of time on this course.
The running long run. Three to five hours on rolling terrain, running everything runnable and hiking only the steep sections. It is the best preparation for the long rolling stretches of the 100K.
Descents. Five to ten minute relaxed descents to condition your quads to repeated impact.
Back-to-back weekends. For the 100K, a long run on Saturday and another on Sunday train you to run on tired legs without one oversized session.
To sequence these sessions properly, RunMotion Coach, the official online coach of the UTMB World Series, gives you a personalised trail or ultra plan adjusted every week to the sessions you complete and the time you have. Try it free for 7 days.
Build your race plan with Race Strategy
On a runnable course, the temptation to start fast is strong. Race Strategy by RunMotion calculates your strategy kilometre by kilometre, adjusting pace for gradient, altitude and terrain technicality. You get estimated split times at key points, a section-by-section fuelling and hydration plan (carbs, water, sodium) and a race-day weather adjustment. Just import the official GPX of your race.
Running Stones and the UTMB World Series
Ultra-Trail Great Wall is part of the UTMB World Series. According to the race pages, the 100K earns 3 Running Stones, the 70K and 50K earn 2 and the 30K earns 1. They improve your odds in the draw for the Chamonix finals. To plan your season, see our UTMB World Series training plan guide and, if Chamonix is your long-term goal, how to succeed in your UTMB with a personalised training plan.
FAQ
Do you actually run on the Great Wall?
The 100K course passes Ming Dynasty wall ruins and a beacon tower site. Check each race’s official map for the exact route and how much of it is on the wall itself.
Are poles allowed?
Check the official mandatory gear list. On this fairly runnable profile, they matter less than on a steep ultra.
What level do I need for the 100K?
With 100 km, 3800 m of gain and a 26 h cut-off, the DGW suits trail runners who have already finished a 50 to 70 km race. Our guide to increasing your distance shows how to bridge the gap.
Final word
Ultra-Trail Great Wall rewards well-rounded runners who can run for long stretches and handle both climbs and descents. At RunMotion, vertical gain and ultras are home ground: our founders, twin brothers Guillaume and Romain Adam, come from the Alps. For a plan built around your race, start your free 7-day RunMotion Coach trial.
Article updated by the RunMotion Coach team.
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