Mountain Ultra

Mountain Ultra Run/Walk Strategy

Terrain-based run/walk guidance for 100 km+ mountain ultras with serious climbing. Learn when to hike, how to cap effort, and how to build a plan that gets you to the finish with usable legs.

Grade-Based Run/Hike Guide

When to run and when to hike based on grade and fatigue

0-8%

8-15%

15-28%

28%+

0-8% grade

Run

Stay in Zone 2 (RPE 3-4). Conversational effort. Relaxed and economical.

8-15% grade

Run / Hike

Intermediate runners can usually still run here; beginners should hike. If breathing gets labored, switch to hiking. HR < 80% max.

15-28% grade

Power hike

Power hiking is about 8.5% more energy-efficient than running here. Use short, quick steps.

28%+ grade

Always hike

Hands on knees on the steepest pitches. Poles are strongly recommended.

Test a grade: 15%

Intermediate runners can still run here; beginners should hike

Effort Zone Guide

Heart-rate and RPE guide for steady, sustainable pacing

Zone 1: Too easy for racing

Zone 2: Target zone (sustainable)

Zone 3: Upper limit – switch to hiking

Zone 4-5: Unsustainable

Zone 2

RPE 3-4 · 68-79% max HR

TARGET ZONE – Sustainable running and power-hiking effort. You can speak in full sentences. This is where energy management is strongest. Spend 80-90% of the race here.

Zone 3

RPE 5-6 · 80-87% max HR

UPPER LIMIT – If a climb pushes you here, switch to hiking right away. Breathing gets labored and glycogen cost rises fast.

Zone 4-5

RPE 7-10 · 88%+ max HR

RED ZONE – Unsustainable. Every minute above Zone 3 costs you disproportionately later. Stay out of this zone except in a final sprint.

Talk Test

If you cannot speak in full sentences, your effort is too high. Walk immediately. This is your most reliable real-time check.

Race Phases

A visual race plan you can screenshot and carry into race day

Phase 1 · 0-25 km

Save Energy Early

Walking: 40-50%

Run all flats and downhills at easy conversational pace (Zone 2)

Phase 2 · 25-50 km

Hold Steady

Walking: 50-60%

Stick to a terrain-based run/walk rhythm

Phase 3 · 50-75 km

Protect Legs

Walking: 65-75%

This is where most DNFs begin

Phase 4 · 75-100 km

Survive and Finish

Walking: 70-85%

Run when you can, walk when you must

Power Hiking Technique

Efficient climbing form for steep and technical terrain

Lean Into the Slope

· Lean forward from the ankles, not the waist, to match the slope
· Short, quick steps - high cadence
· Land under your centre of mass and drive through the glutes

Hands on Knees

For grades above 25%

· On the steepest pitches, place hands just above knees
· Keep back relatively straight
· Push down on thighs for extra propulsion
· Used by Kilian Jornet and almost every elite mountain runner

Pole Technique

For grades above 15%

· Plant poles simultaneously, slightly ahead
· Push down and back as you step forward
· Rhythm: plant-step-step, plant-step-step
· Reduces lower body load by 15-20%
Train with poles for several months before race day

Walking Technical Descents

Technical terrain

· Walk technical descents with big rocks, scree, or roots
· Especially after km 50 when quads are fatigued
· Short steps, slight knee bend, arms out for balance
· This is where races are often decided - protect your ability to run downhill later

Common Mistakes

Learn from other runners' mistakes and avoid these traps

Running Climbs Too Early Because You Feel Good

"I flew past everyone on the first climb. By 16 km I knew the plan was a disaster." - a classic DNF story.

Your legs at km 80 are paying for your ego at km 5.

Walking Too Much on Runnable Terrain

Hiking uphill saves energy. Walking flat terrain and gentle descents gives away time. Mantra: "Run when you can, hike when you must, and use gravity on the descents."

Having No Hiking Plan

Waiting until you are too tired to run is not strategy. It is just being too tired to run. Decide before the race which sections you will hike.

Ignoring the Talk Test

If you cannot speak in full sentences on a climb, your effort is too high. Walk immediately. Every minute above threshold can cost you 3-5 minutes later.

Skipping Nutrition During Walk Breaks

Hiking segments are your fuelling windows. If you are hiking and not eating or drinking, you are wasting them.

Not Training Power Hiking

Power hiking uses different muscles than running. If your first power hike is on race day, your hip flexors and calves will tell you at km 40.

Build Your Race Plan

Enter your race details to get terrain-based run/walk guidance

Total distance (km)Range 50-170 kmTotal elevation gain (D+) (m)Range 1000-10000 mTarget finish time (hours)Range 8-48 hoursWill you use trekking poles?

Runner level:

Your Race Summary

Elevation gain per kilometre:50 m/km

Difficulty level:Challenging

Estimated walking share:55-65%

Target average pace:12:00 min/km

Hiking thresholds

When fresh (first 1/3):Hike above 8%

When fatigued (final 1/3):Hike above 5%

Flat and Runnable Terrain Strategy

Phase 1 (0-25 km): 7 min run / 1 min walk

Phase 2 (25-50 km): 5 min run / 1 min walk

Phase 3 (50-75 km): 3 min run / 1 min walk

Phase 4 (75-100 km): 2 min run / 1 min walk, or go by feel

Pole Strategy

Use poles on climbs. Practice pole technique for at least 3 months before race day. Poles can reduce lower-body load by 15-20%, but only if the movement pattern is well trained.

Quick Reference

Screenshot this for race day

RUN/WALK CHEAT SHEET FOR MOUNTAIN ULTRAS

WHEN TO HIKE:

· Fresh: above 10-15% grade
· Fatigued: above 5-8% grade
· Always: above 25% grade
· Technical descents after km 50

EFFORT CAP:

· Keep HR below 80% max on all climbs
· Can't talk in sentences? → WALK
· RPE above 6/10 on climb? → WALK

RUN/WALK RHYTHM ON FLATS (AS FATIGUE BUILDS):

· Phase 1: Continuous running or 9/1
· Phase 2: 7/1 → 5/1
· Phase 3: 3/1
· Phase 4: Run whatever you still can

REMEMBER:

· Eat during EVERY walk break
· You do not win the race on the climbs
· Walking is strategy, not failure
· Protect your downhill legs

Take a screenshot or print this card and keep it accessible on race day

Sources

· Giovanelli, G., Ortiz, A. L., Henninger, N., & Kram, R. (2016). Energetics of vertical kilometer foot races; is steeper cheaper? Journal of Applied Physiology, 120(3), 370-375.

· Minetti, A. E., Moia, C., Roi, G. S., Susta, D., & Ferretti, G. (2002). Energy cost of walking and running at extreme uphill and downhill slopes. Journal of Applied Physiology, 93(3), 1039-1046.

· Koop, J. (2016). Training Essentials for Ultrarunning. VeloPress / CTS.

· Roche, D. Various articles in Trail Runner Magazine and Some Work, All Play coaching resources.

· Genitrini, M., et al. (2022). Pacing and performance analysis of UTMB/CCC finishers. Unpublished race analysis data.

Training plans

Integrate walk breaks into a full race plan

Smart run/walk strategy is one piece. A personalized plan structures your entire build-up around your race and terrain.

Build your plan

Free preview included

Recommended gear

Folding Trekking Poles

Compact carbon poles for steep climbs and taking load off your quads on descents.

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Grade-Based Run/Hike Guide

Run

Run / Hike

Power hike

Always hike

Effort Zone Guide

Zone 2

Zone 3

Zone 4-5

Talk Test

Race Phases

Save Energy Early

Hold Steady

Protect Legs

Survive and Finish

Power Hiking Technique

Lean Into the Slope

Hands on Knees

Pole Technique

Walking Technical Descents

Common Mistakes

Running Climbs Too Early Because You Feel Good

Walking Too Much on Runnable Terrain

Having No Hiking Plan

Ignoring the Talk Test

Skipping Nutrition During Walk Breaks

Not Training Power Hiking

Build Your Race Plan

Your Race Summary

Hiking thresholds

Flat and Runnable Terrain Strategy

Pole Strategy

Quick Reference

Sources

Integrate walk breaks into a full race plan

Folding Trekking Poles

Grade-Based Run/Hike Guide

Run

Run / Hike

Power hike

Always hike

Effort Zone Guide

Zone 2

Zone 3

Zone 4-5

Talk Test

Race Phases

Save Energy Early

Hold Steady

Protect Legs

Survive and Finish

Power Hiking Technique

Lean Into the Slope

Hands on Knees

Pole Technique

Walking Technical Descents

Common Mistakes

Running Climbs Too Early Because You Feel Good

Walking Too Much on Runnable Terrain

Having No Hiking Plan

Ignoring the Talk Test

Skipping Nutrition During Walk Breaks

Not Training Power Hiking

Build Your Race Plan

Your Race Summary

Hiking thresholds

Flat and Runnable Terrain Strategy

Pole Strategy

Quick Reference

Sources

Integrate walk breaks into a full race plan

Folding Trekking Poles

Science-backed notes on training, recovery, and racing smarter in the mountains