Sonnenterrassen Trail.
K53 is the long course of the Sonnenterrassen Trail: some 2,800 metres of climbing, starting and finishing on the market square in St. Veit im Pongau. Its real character arrives late, because the big climb only begins after km 28 and tops out near 1,900 metres. Preparation therefore comes down to one question: can you still climb in the second half?
Sonnenterrassen Trail 2027: Course, Elevation & Route Profile
From the market square the course first runs downhill, reaching its lowest point of the day, around 630 metres, at km 5.5. It then works its way up clockwise, gradually at first, then from km 14 up a steep ramp to just over 1,100 metres. A longer descent follows, and two more climbs take you to about 1,340 metres at km 26.
The heart of K53 lies between km 29 and 36. The main climb gains more than 600 metres at an average of 16 percent, and a second push then leads to the high point. Some 650 metres lower, from km 40, one more mountain is waiting: two climbs back to back lift you again to around 1,550 metres, before the course drops about 800 metres to the valley in roughly seven kilometres.
The final kilometres run almost level back to the market square, the centre of the Lauffest since it moved from Schwarzach to St. Veit, now in its 28th edition. The routes build on the established Schwarzach courses. K53 is first away, two hours before K35, and the same square where your day begins has aid, music and later the evening celebration waiting after the finish.
| Start | Length | Ø | Max. | Gain | Cat. |
|---|---|---|---|---|---|
| km 5.9 | 2.7 km | 7.9 % | 23.4 % | +211 m | Cat. 3 |
| km 14.1 | 1.5 km | 13.6 % | 21.1 % | +204 m | Cat. 3 |
| km 21.8 | 2.3 km | 11.9 % | 39.5 % | +271 m | Cat. 3 |
| km 24.9 | 1.2 km | 13.3 % | 32.8 % | +162 m | Cat. 3 |
| km 28.9 | 3.9 km | 16.3 % | 43.9 % | +627 m | Cat. 2 |
| km 33.3 | 2.1 km | 11 % | 30.6 % | +224 m | Cat. 3 |
| km 40.5 | 1.4 km | 16.7 % | 38.7 % | +233 m | Cat. 3 |
| km 42.1 | 1.9 km | 10.2 % | 22.2 % | +196 m | Cat. 3 |
Climb categories follow the road-cycling convention and rate the terrain itself (length and gradient) regardless of sport: Cat. 4 marks the easiest rated climbs, Cat. 1 the hardest, and HC (hors catégorie, “beyond categorization”) is reserved for the most brutal ascents. Short climbs below the Cat. 4 threshold stay unrated.
How to pace Sonnenterrassen Trail.
Start under control
The first 28 kilometres are a run-up here, even though they already cost more than a third of the climbing. Hike the steep ramps from the start and run only where the running comes easily. Barely five percent of the course is flat, so pace on your watch tells you little. Steer the race by effort and by eating regularly.
Hold your rhythm
K53 is decided between km 29 and 44. On the main climb, at this steepness, a calm and strong hiking stride is faster and cheaper than any attempt to run. That section does not end at the high point, only once the last mountain is behind you as well: if you think the job is done at the top, you are underrating what comes from km 40.
Spend what is left
The biggest trap is therefore the descent from the high point. It invites you to let go, yet your quads still have to carry you over two climbs and the long way down to the valley. Save strength there and you can still run the almost level final kilometres to the market square instead of walking them.
Training plan for Sonnenterrassen Trail: 12-week build
Build the base
Age-group athletes spend roughly 7:30 to 11 hours on K53. That is a calm aerobic base effort with long, draining steep sections mixed in, since more than half of the course runs steeply up or steeply down.
Train race pace
The decisive demand is the one many training plans leave out: a long, steep climb after several hours on your feet, and after a descent, another one. Make your longest sessions back-loaded, with two to three hilly hours first and then a continuous climb of at least 45 minutes. That is where you learn whether you can hold together from km 29 on.
Rehearse the course
The two priorities are strength endurance for steep hiking and durability when running downhill. Weekly sessions on a genuinely steep slope prepare the main climb, and long descents on tired legs prepare the way back to the valley. Quads only adapt through repetition, and in this race they carry more of the load at the end than your heart rate does.
Arrive fresh
A May date puts the build-up in winter and spring, when high trails are often not yet runnable. Move steep sessions to a treadmill, stairs or lower slopes where needed. The course climbs more than 1,100 metres above the market square, so test kit for cooler conditions up high and a fuelling plan across the full race duration.
Courses
Download the Sonnenterrassen Trail course as a GPX file for your watch or bike computer.
Let YOUB adapt your plan for Sonnenterrassen Trail dynamically
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Everything about Sonnenterrassen Trail.
How long is Sonnenterrassen Trail?
Sonnenterrassen Trail is 53.4 km long. That distance shapes how much aerobic endurance, pace durability, and race-specific work belong in the training plan.
How much elevation gain does Sonnenterrassen Trail have?
Sonnenterrassen Trail has around 2,944 m of elevation gain over 53.4 km. That affects pacing, muscular load, and preparation for late-race sections.
What is the route profile of Sonnenterrassen Trail?
Sonnenterrassen Trail is classified as Mountainous, averaging 55.2 vertical metres per kilometre. 5% of the route is flat, 20% climbs moderately (2 to 6%) and 29% is steeper than 6%.
What climbs does Sonnenterrassen Trail have?
The hardest climb of Sonnenterrassen Trail starts at kilometre 28.9, runs for 3.9 km at an average of 16.3% and gains 627 metres. Cycling-convention rating: Cat. 2. 8 climbs are mapped in total.
Is Sonnenterrassen Trail a loop course?
Yes, Sonnenterrassen Trail is laid out as a loop: start and finish are in the same place.
Is there a GPX file for the Sonnenterrassen Trail course?
Yes. The Sonnenterrassen Trail course is on this page as a free GPX download — ready to import into Garmin, Wahoo, Komoot, Strava or any other app that reads GPX.
How should I prepare for Sonnenterrassen Trail?
Preparation for Sonnenterrassen Trail should account for 53.4 km, 2,944 m of elevation gain, current training load, and available training time. An adaptive plan helps place key sessions without ignoring recovery and real life.
What pacing strategy works for Sonnenterrassen Trail?
The pacing strategy for Sonnenterrassen Trail should reflect 53.4 km, 2,944 m of elevation gain, and your current fitness. Start controlled and keep margin for sections where the profile or fatigue makes target pace harder.
When does Sonnenterrassen Trail 2027 take place?
Sonnenterrassen Trail 2027 takes place on May 22, 2027.
Where does Sonnenterrassen Trail 2027 take place?
Sonnenterrassen Trail 2027 takes place in Sankt Veit im Pongau, Austria.
Which distances does Sonnenterrassen Trail offer?
Sonnenterrassen Trail offers 3 distances — K53: 53.4 km; K35: 34.3 km; K11: 11.1 km.
How do I register for Sonnenterrassen Trail?
Registration runs through the organiser: st-trail.at. YOUB shows you the course, elevation profile and training plan for your preparation.
