Traunsee Bergmarathon Training Plan & Preparation

Course & Elevation

The full Traunsee Bergmarathon is one of Austria's most storied mountain runs, held for the 37th time in 2026: 63 kilometres and roughly 4,400 metres of climbing once around the Traunsee, the country's deepest lake, crossing seven peaks from Gmunden back to Gmunden. The race starts at three in the morning so that one long mountain day is enough.

There is no easing in. From kilometre 1.2 the trail climbs 3.2 kilometres at 17 percent, and at kilometre 11.3 the hardest block of the day begins: 4.6 kilometres averaging 24 percent for almost 1,100 metres of gain. After the run along the lake towards Ebensee, another steep climb of nearly 650 metres rears up at kilometre 25.7, before the second giant of the course starts at kilometre 34, close to 7 kilometres gaining almost 1,100 metres. Even then the route stays restless, with a 26-percent ramp at kilometre 46 and smaller climbs almost to the finish line.

The event is run in a spirit of self-sufficiency, with outside assistance permitted only at the official aid stations. Around 1,200 athletes take part across the formats each year, and for most of the way the lake and its panorama stay in view.

Pacing Strategy

This loop is almost nothing but steep up and down — over 60 percent of the profile is steeper than a moderate running grade, and flat ground makes up under nine percent. Split the day around the two hors-catégorie climbs. The first, from kilometre 11, rises 4.6 kilometres at an average of 24 percent with ramps to 42 percent: walk it, don't run it, or your legs are spent for the rest.

The real decision comes on the second HC climb from kilometre 34 — 6.85 kilometres and over 1,000 metres of gain, deep into the race when reserves are thin. The descents cost just as much: nearly 30 percent of the course drops steeply, with grades past 40 percent that brake your quads on every step.

Hammer them out of control and you'll have nothing left for the final climbs from kilometre 46. Even effort going up, controlled and quad-sparing coming down.

12-Week Preparation

Depending on your level, allow ten to sixteen hours for the full loop, with the three a.m. night start adding a demand of its own. Preparing for this race resembles building up for a big alpine project more than training for a marathon.

The effort consists of repeated, very steep climbs, almost a third of the distance is steep ascent, separated by long and partly technical descents. Two blocks of roughly 1,100 metres of continuous gain, at kilometres 11.3 and 34, form the backbone of the profile. Your training therefore needs long, uninterrupted power-hiking efforts of over an hour at 20 percent and steeper, plus weekends with two long mountain days back to back to practise climbing on pre-fatigued legs.

The race is decided on the second giant climb from kilometre 34, which begins with more than 2,500 metres of ascent already in your legs. Deliberately place the biggest climb at the end of your long sessions. Descending durability matters just as much, since around 4,400 metres of downhill must be absorbed too: build dedicated downhill running and consistent leg strength work over months.

Because assistance is limited to official aid stations, you carry and manage your own fuel between them: rehearse eating, drinking and gear handling in training. And test at least one very early start with a headlamp, so the routine of breakfast, pacing and the first hours in darkness is familiar before race day.