Ultra Trail Running Camp in Calvi, Corsica

With its rugged terrain overlooking the mediterranean sea and mild climate, Corsica presents a variety of conditions for year-around trail running. This camp is designed to improve your trail running skills, fitness and race strategy. In addition to guided runs, the camp includes workshops on fitness, designing training plans, and mental resilience.  Yoga & nutrition workshop are also available but optional for this camp.

September 15 – 21, 2019

What You will Learn

The four disciplines of ultra-running

Most ultra-trails contains a mixture of trail run, uphill run, downhill run, power walk; with fundamentally different bio-mechanical and physiological demand.

How to train smarter

Learn how to build a structured training plan and sustainable routine that fits into your busy schedule.  Long range and short range plans.

It takes more than fitness…

Your choice of gear selection and the decision you make on fueling and hydrating strategies are critical.

Your mind is your greatest weapon

Ultra-running is hard.  To be successful, we need to train our mind just as much as our body.

The final piece of the training puzzle

A personal race strategy bring our hard-earned training to life on race day.  Setting appropriate race goals: process, outcome and/or effort goals.

Corsica Trail Running Camp
September 15 - 21, 2019

Arrival & Welcome

Arrival at Bastia or Calvi airport. A staff member will be there to welcome you and accompany you to your hotel in Calvi.

  • Meet the Capra team.
  • Introduction to Calvi & the local trails.
  • The official start of our camp will be over breakfast at your hotel 7:30am on Monday.

Day 1 | Vista Points

  • 7:00am – Optional morning run on the beach to see the nature awaking and discovering the Calvi citadel and wonderful beach in a peaceful atmosphere.
  • 8:00am – Breakfast & briefing
  • 10:00am – Trail capu di a Vata (Approx 2hr)
  • 1pm – Lunch
  • Free afternoon (optional available for site visits)
  • 6pm – Workshop
  • 8pm – Dinner

Run: Calvi – Capu di a vata loop – 11km / 700m D+ 

Day 2 | Calvi along the beach

  • 7:00am – Optional morning run
  • 8:00am – Breakfast & briefing
  • 10:00am – Trail Pte Revelata (approx 2.5hr)
  • 1pm – Lunch
  • Free afternoon (optional available for site visits)
  • 6pm – Workshop followed by optional village sunset & photography
  • Dinner (free time / recommendation available)

Run: Calvi – Pte revelata loop – 18 km / 300m D+

Day 3 | Calenzana

  • 7:00am – Breakfast
  • 7:45am – Transfer to Calenzana & briefing (12km via minibus)
  • 8:30am – Trail Orto Piobu (apprx. 5hr)
  • 2pm – Lunch in a Corsican’s Auberge on way back to hotel
  • Free afternoon (optional available for site visits)
  • 7pm – Optional workshop on Nutrition
  • Dinner (free time / recommendation available)

Run: Calenzana – Refuge Orto Piobu – 22 km / 1800m D+

Day 4 | Bonifatu Forest

  • 7:00am – Breakfast
  • 7:45am – Transfer to Bonifatu & briefing (20km via minibus)
  • 8:30am – Trail di Ceppu (apprx. 4hr)
  • 1pm – Lunch in a Corsican’s Auberge on way back to hotel
  • Free afternoon (optional available for site visits)
  • 6pm – Workshop
  • Dinner (free time / recommendation available)

Run: Bonifatu – Ceppu trail loop – 15 km/ 1,600m D+.

The Ceppu trail offers an exceptional panorama of the Corsican coast, from around Porto to the vicinity of Ile Rousse, but also of  the high Corsican peaks such as Paglia Orba, Monte Cinto, Punta Minuta, Monte Corona or Monte Padru.

Day 5 | Galleria & Girolata

  • 7:00am – Breakfast
  • 7:45am – Transfer to Galleria & briefing (30km via minibus)
  • 9:00am – Trail Mare i Monti (apprx. 2.5hr)
  • 1pm – Lunch in Girolata, only accessible by road or sea
  • Return to Galeria with a boat transfer along the Scandola Nature Reserve, a UNESCO World Heritage Site
  • Free afternoon (optional available for site visits)
  • 6:30pm – Workshop
  • Dinner (free time / recommendation available)

Trail: Mare i Monti – 13 km/ 931m D+ 

Day 6 | GR20 Bringing all together!

  • 6:00am – Breakfast
  • 6:45am – Transfer to Calenzana & briefing (12km via minibus)
  • 7:30am – Trail GR20 stage 1&2 (approx 8hr – lunch on the way)
  • 5:00pm – Return from Asco to Calvi via minibus (approx 1h30min)
  • 8:00pm – Dinner with slideshow & prizes

Trail: Calenzana – Asco  – 25 km / 3,313m D+

Workshops

Workshops will take place in the hotel around 6 pm for c. 60 min.  Material is based on the latest research & our direct experience running and coaching ultra-runners. This is the opportunity to deepen your knowledge and exchange experiences.

Mental Resilience

Why do we fatigue? What does research say about building mental resilience? Should we seek "flow"?

Ultra Distance

An ultra-trail is not the same as a long marathon. How to train for the four disciplines of ultra-trails? How to avoid the main cause failures, develop well structured training plans and a personal race strategy.

Sport Nutrition (optional)

Essential elements of sport nutrition; latest research on assessment, including gut microbiome & nutrition genetics. Developing personal guidelines & race strategies.

About Your Retreat Leader

Capra OL

Olivier XXXX

Summary

HIGHLIGHTS

  • Run alpine and coastal trails
  • Discover Calvi, the village of Girolata, and Scandola, a Unesco world heritage site
  • Rest in stunning accommodation
  • Enjoy fine Corsica food specialities
  • Hone your fitness, training, and create a personal race strategies

TRAILS

  • Minimum Run Duration: 11km / 75min
  • Maximum Run Duration: 25-30km / 6-8 hrs
  • Week Run Duration: 104-110km
  • Total Elevation Gain: 8, 644m
  • Technical Difficulty: Moderate to difficult
  • Steepness: medium flat to very steep mountain slopes

Your 7-Day, 6-Night Retreat Package Includes:

  • Six nights’ accommodation in high-quality hotels
  • Daily breakfasts and some dinners & lunches
  • Daily guided runs with local runners
  • Ground transportation and luggage transfers
  • Pick-up & drop off at Calvi or Bastia Airport
  • 4 Workshops
  • Trail snacks/energy food and drinks
Package Per Person (Shared Room): Package Per Person (Private Room): Deposit Amount: Duration: Running Level*:
XXXXXX XXXX XXX 7 Days Moderate/Advanced

This Camp is Right for You If:

  • You are preparing for an ultra marathon
  • Have a decent fitness level but want to improve trail skills
  • Want to specifically prepare for course with significant elevation

We are staying in high-quality hotel rooms each night. These rooms all have two twin beds and ensuite bathrooms that you will share with one other person if you book a shared room, or on your own if you book a private bedroom.

We recommend flying to Dublin International Airport on or before Day 1 of the retreat. Our retreat program begins at 1 p.m. (after lunch) on Day 1. If you fly in on Day 1, you are responsible for your own transportation from the airport to the Dublin City Center.
On Day 7, you may choose to be dropped off at the Dublin International Airport at 4:00 p.m., or in the Dublin city center.

Space is limited to xx. Reserve to secure your spot!