Preparation guide · Los 10.000 del Soplao (ultra, marathon and speed trail)
Los 10.000 del Soplao on foot 2027: ultra 110 and 75, marathon and speed trail
The next edition is on Saturday 22 May 2027 (provisional date: the organisers haven't confirmed it yet; in 2026 it was held on 23 May. The ultras start at night and the marathon and speed trail in the morning: times are indicative), starting in Cabezón de la Sal (Cantabria, Spain) at 9:00. Here you have the Ultra 110 (112.8 km), Ultra 75 (75.8 km), Marathon (40.4 km) and Speed Trail (21.4 km) route, split times for your target, what's at each aid station, how many gels to carry and the usual weather.
Ultra 110 (112.8 km): route and profile
Official 2027 track and profile (if the river can't be crossed there's an alternative course via Punvieja, 116 km). The organisers quote +5,538 m; the track measures less. A UTMB qualifier (100K).
Climbs and descents
Sections of at least 400 m with a grade over 1.5 %, and how much a typical runner's pace changes at the same effort. Run by feel (or heart rate), not by watch pace.
| Section | Grade | At the same effort |
|---|---|---|
| km 2.2–6.7 | 11.7 % | +143 s/km |
| km 6.7–9.2 | -16.4 % | -38 s/km |
| km 10.0–13.1 | 8.5 % | +90 s/km |
| km 16.2–20.9 | 12.6 % | +159 s/km |
| km 31.1–33.5 | -6.1 % | -92 s/km |
| km 33.6–35.9 | 13.6 % | +176 s/km |
| km 40.3–42.5 | 13.7 % | +177 s/km |
| km 48.4–52.2 | 8.4 % | +87 s/km |
| km 54.1–59.9 | -6.1 % | -102 s/km |
| km 62.6–66.3 | 17.1 % | +235 s/km |
| km 67.2–69.6 | -13.8 % | -43 s/km |
| km 71.2–75.4 | -7.2 % | -92 s/km |
| km 81.3–85.7 | 10.9 % | +130 s/km |
| km 98.5–103.7 | -9.1 % | -94 s/km |
| km 104.6–108.4 | -8.4 % | -78 s/km |
The course, section by section
| Section | Length | What it's like and how to run it |
|---|---|---|
| 1. Cabezón → El Cortafuegos km 0 | 6.8 km avg 7.9 % · max 25 % | A night start through Santa Lucía and the first climb, up a firebreak, to about 670 m: over 500 m of climbing with 25 % ramps. Walk the steep ramps from the start, with or without poles: running them in the dark and with start-line excitement is the classic mistake. Headtorch on medium so it lasts. |
| 2. Descent to Ruente km 6.8 | 3 km | A brutal descent: about 480 m in under 3 km, with sections over 30 %. Ruente (km 9.8) has the first cut-off, at 2:00. Short, quick steps, knees bent and the light aimed 3–4 m ahead. Don't brake on your heels: it hammers your quads for the whole day. |
| 3. Ruente → Collado de Barcenillas km 9.8 | 4.2 km avg 7.2 % · max 29 % | Second climb, about 345 m, up to the Barcenillas pass (536 m), with a very steep final wall. Hands on knees or poles on the wall, and controlled breathing. Eat something at the top. |
| 4. Descent to Barcenillas km 14 | 2 km | About 300 m of descent in 2 km down to the Barcenillas liquid station (km 16), which closes at 3:30. Fill your soft flask: there's a long climb before Viaña (km 26). |
| 5. Climb to La Brañuca del Alto km 16 | 4.9 km avg 12.7 % · max 21.6 % | The steepest climb of the first half: about 600 m in under 5 km up to La Brañuca (824 m). Mountain stride, ignore the pace: what counts is reaching the top without your heart rate through the roof. A gel halfway up. |
| 6. Descent to Viaña km 20.9 | 5.4 km | About 410 m of descent, technical in the first part, down to the Viaña liquid station (km 26.3), which closes at 6:00. Dawn is breaking: only put the headtorch away at Viaña if there's plenty of light. |
| 7. Viaña → Correpoco km 26.3 | 7.3 km max 12.2 % | Rolling terrain with a short climb (about 190 m) and a drop to Correpoco, the first full aid station (km 32.8). A stretch to run easy and eat. At Correpoco, solid food and drink: it's the first proper food in over 5 hours. |
| 8. Climb to Colsa km 33.6 | 2.3 km avg 14.2 % · max 25.6 % | A wall of about 325 m in just over 2 km up to Colsa (687 m), with a 7:00 cut-off. Short and very hard: power-hike with a long stride and poles, without stopping. |
| 9. Descent to Saja km 35.9 | 2.3 km | About 260 m of descent to Saja (km 38). Use it to drink and get ready: the long track towards Espinas is next. |
| 10. Saja → Pista Espinas km 38.2 | 9.1 km avg 6.7 % · max 22.6 % | A long climb on a track up to about 880 m and a gentle descent to the Pista Espinas liquid station (km 47.3). A wide, partly runnable track: alternate jogging and fast hiking depending on the gradient, and don't overdo it, you're not even halfway. |
| 11. Climb towards Ozcaba km 47.4 | 7.7 km avg 5.1 % · max 14.3 % | A gentle climb to almost 1,090 m and arrival at Ozcaba (km 55.1), with a full aid station and the drop bag. At Ozcaba: dry socks, a dry shirt if it's raining, real food and recharge the headtorch or batteries in case it drags on. Under 10 minutes. |
| 12. Descent to the Ermita del Carmen km 55.1 | 7.6 km | About 500 m of descent to the Ermita del Carmen liquid station (km 62.7), with an 11:00 cut-off. Run it loose but without hammering your legs: the hardest climb of the day comes right after. |
| 13. Climb to the Braña del Tambuey km 62.7 | 3.6 km avg 17.5 % · max 24.3 % | The ultra's wall: about 650 m in under 4 km up to the Braña del Tambuey (1,217 m), the high point of the race. A gel before the foot, poles and a short, steady step. Allow 50–70 minutes and don't stop to rest: slow down, but keep going. |
| 14. Descent via Los Tojos to Bárcena Mayor km 66.3 | 15.3 km | A long descent (about 735 m) with some very steep bits, a full aid station at Los Tojos (km 74.2, closes at 14:00) and a cut-off at Bárcena Mayor (km 81.6) at 15:00. Jog whatever you can and eat at Los Tojos. It's the stretch where you gain the most time without spending energy. |
| 15. Climb to the Ermita del Moral km 81.6 | 5.7 km avg 9.2 % · max 17.5 % | A climb of about 525 m up to around 1,000 m at the Ermita del Moral (988 m), with a liquid station at the top. It's the last long climb: leave the bottom with a gel down and power-hike; at the top, drink and eat even if you don't feel like it. |
| 16. Ermita del Moral → El Toral km 88.1 | 10.3 km max 26 % | Along the ridge: a descent of about 360 m and a final rise to El Toral (888 m), with the odd 25 % ramp. Jog the flats and walk the ramps. If your body wants to stop, eat: it's usually lack of sugar, not legs. |
| 17. Descent via El Cerezo to Mazcuerras km 98.4 | 9.9 km | The final descent: about 770 m over 10 km, with the last full aid station at El Cerezo. With loaded quads, short steps and a high cadence. Stop at El Cerezo to drink: the last km along the valley feel long. |
| Mazcuerras → finish in Cabezón km 108.3 | 4.5 km | The last 4–5 km, flat, to the finish in Cabezón de la Sal. Jog, even slowly: on the flat you recover more running easy than walking. |
Route keys
- A night start from Cabezón de la Sal and 112.8 km with over 5,000 m of climbing according to the organisers. A powerful headtorch and a spare: the first hours are in the dark, with short, steep climbs (El Cortafuegos, Collado de Barcenillas).
- Nine stations: full at Correpoco (km 32.8), Ozcaba (km 55.1, with the drop bag), Los Tojos (km 74.2) and El Cerezo (km 101.8); liquid only at Barcenillas (16), Viaña (26.3), Pista Espinas (47.3), Ermita del Carmen (62.7) and Ermita del Moral (88.1). There are up to 20 km between full stations: carry your own food.
- Cut-offs: Ruente (km 9.8) 2:00, Colsa (km 35.9) 7:00, Ermita del Carmen (km 62.7) 11:00, Bárcena Mayor (km 81.6) 15:00 and finish 22:00. Do your sums with your climbing pace, not your flat pace.
- With 15 to 21 hours, food is the race: something every 30–40 minutes from the start, solid and savoury as well as gels, and drink at every station. In the Ozcaba bag, dry clothes and whatever suits you best.
4 more keys in WinWatts: with the forecast for the days before, the wind and heat, and your split times at your pace.
Split times
At the same effort: a bit slower on the climbs and faster on the descents, as each section's average pace shows, with the clock time counted from the 00:00 gun. If you start from a later corral or wave, add the time it takes you to cross the start. Write yours down or wear them on a pace band: watch GPS usually reads long.
| Point | 15 h | 17 h | 19 h | 21 h |
|---|---|---|---|---|
| Average pace | 7:59 /km | 9:03 /km | 10:06 /km | 11:10 /km |
| km 5 | 0:45:23 0:45 | 0:51:26 0:51 | 0:57:29 0:57 | 1:03:32 1:03 |
| km 10 | 1:25:42 1:25 | 1:37:08 1:37 | 1:48:33 1:48 | 1:59:59 1:59 |
| km 15 | 2:09:33 2:09 | 2:26:49 2:26 | 2:44:06 2:44 | 3:01:22 3:01 |
| km 20 | 2:58:13 2:58 | 3:21:58 3:21 | 3:45:44 3:45 | 4:09:30 4:09 |
| km 25 | 3:35:32 3:35 | 4:04:17 4:04 | 4:33:01 4:33 | 5:01:45 5:01 |
| km 30 | 4:14:58 4:14 | 4:48:57 4:48 | 5:22:57 5:22 | 5:56:57 5:56 |
| km 35 | 4:55:56 4:55 | 5:35:23 5:35 | 6:14:50 6:14 | 6:54:18 6:54 |
| km 40 | 5:35:58 5:35 | 6:20:46 6:20 | 7:05:34 7:05 | 7:50:22 7:50 |
| km 45 | 6:20:09 6:20 | 7:10:50 7:10 | 8:01:32 8:01 | 8:52:13 8:52 |
| km 50 | 6:58:41 6:58 | 7:54:30 7:54 | 8:50:19 8:50 | 9:46:09 9:46 |
| km 55 | 7:39:10 7:39 | 8:40:24 8:40 | 9:41:37 9:41 | 10:42:50 10:42 |
| km 60 | 8:11:24 8:11 | 9:16:55 9:16 | 10:22:26 10:22 | 11:27:57 11:27 |
| km 65 | 8:57:30 8:57 | 10:09:10 10:09 | 11:20:50 11:20 | 12:32:30 12:32 |
| km 70 | 9:39:23 9:39 | 10:56:39 10:56 | 12:13:54 12:13 | 13:31:09 13:31 |
| km 75 | 10:13:38 10:13 | 11:35:27 11:35 | 12:57:16 12:57 | 14:19:05 14:19 |
| km 80 | 10:50:36 10:50 | 12:17:21 12:17 | 13:44:06 13:44 | 15:10:51 15:10 |
| km 85 | 11:37:24 11:37 | 13:10:23 13:10 | 14:43:22 14:43 | 16:16:21 16:16 |
| km 90 | 12:13:53 12:13 | 13:51:44 13:51 | 15:29:35 15:29 | 17:07:26 17:07 |
| km 95 | 12:50:25 12:50 | 14:33:08 14:33 | 16:15:51 16:15 | 17:58:34 17:58 |
| km 100 | 13:30:36 13:30 | 15:18:40 15:18 | 17:06:45 17:06 | 18:54:50 18:54 |
| km 105 | 14:04:58 14:04 | 15:57:38 15:57 | 17:50:17 17:50 | 19:42:57 19:42 |
| km 110 | 14:39:56 14:39 | 16:37:15 16:37 | 18:34:35 18:34 | 20:31:54 20:31 |
| Finish | 15:00:00 15:00 | 17:00:00 17:00 | 19:00:00 19:00 | 21:00:00 21:00 |
Aid stations: what's there and how much to drink
For a typical runner finishing in about 17 h: sip without stopping and take each gel just before an aid station, to wash it down with water.
| Where | What's there | Time (for 17 h) | You |
|---|---|---|---|
| km 16.0 | water | 2:34 | ~300 ml |
| km 26.3 | water | 4:15 | ~300 ml · gel just before |
| km 32.8 | water, solid food | 5:11 | ~300 ml · gel just before |
| km 47.3 | water | 7:28 | ~300 ml |
| km 55.1 | water, solid food | 8:41 | ~300 ml · gel just before |
| km 62.7 | water | 9:38 | ~300 ml |
| km 74.2 | water, solid food | 11:29 | ~300 ml |
| km 88.1 | water | 13:37 | ~300 ml · gel just before |
| km 101.8 | water, solid food | 15:32 | ~300 ml |
How many gels and how much to drink
What a typical runner (68 kg) needs depending on their time, with 35 g gels. When running the stomach tolerates less than on the bike: more than 60 g of carbs per hour only if you've trained it. Gels alone don't reach that figure (the first one comes around 45 minutes and none are due in the last half hour): the rest comes from drinking sports drink instead of water at a few aid stations.
| Time | Carbs per hour | Gels | Total drink | Sodium per hour |
|---|---|---|---|---|
| 15 h | 60 g/h | 24 × 35 g | 9.0 l | 450 mg/h |
| 17 h | 60 g/h | 28 × 35 g | 10.2 l | 450 mg/h |
| 19 h | 60 g/h | 31 × 35 g | 11.4 l | 450 mg/h |
| 21 h | 60 g/h | 35 × 35 g | 12.6 l | 450 mg/h |
Nothing new on race day: gels, breakfast, shoes and socks, all tested on your long runs. Vaseline on your feet, groin and armpits, and protect your nipples. If it's cold at the start, wait in your corral in old clothes you can throw away.
Ultra 110 (112.8 km): weather in late May
What the weather was like during the race in recent editions:
| Year | Low | High | Rain | Max wind |
|---|---|---|---|---|
| 2022 | 14 ºC | 28 ºC | 0.0 mm | 10 km/h |
| 2023 | 9 ºC | 15 ºC | 4.7 mm | 18 km/h |
| 2024 | 11 ºC | 21 ºC | 0.0 mm | 11 km/h |
| 2025 | 8 ºC | 18 ºC | 0.0 mm | 12 km/h |
| 2026 | 16 ºC | 25 ºC | 0.0 mm | 8 km/h |
When running, heat slows you down: allow roughly 2 % more time for every 5 ºC above 12 ºC.
Ultra 75 (75.8 km): route and profile
Official 2027 track and profile (with an alternative course via Punvieja if the river can't be crossed). The organisers quote +3,561 m; the track measures less.
Climbs and descents
Sections of at least 400 m with a grade over 1.5 %, and how much a typical runner's pace changes at the same effort. Run by feel (or heart rate), not by watch pace.
| Section | Grade | At the same effort |
|---|---|---|
| km 1.9–6.7 | 11.0 % | +138 s/km |
| km 6.7–9.2 | -16.4 % | -41 s/km |
| km 9.3–13.9 | 7.2 % | +71 s/km |
| km 14.0–16.1 | -14.1 % | -69 s/km |
| km 16.2–20.8 | 12.9 % | +171 s/km |
| km 20.9–23.2 | -11.2 % | -60 s/km |
| km 26.2–28.1 | 8.6 % | +95 s/km |
| km 31.2–33.5 | -6.4 % | -97 s/km |
| km 33.5–36.2 | 13.2 % | +177 s/km |
| km 36.3–38.6 | -6.4 % | -115 s/km |
| km 44.4–48.9 | 10.7 % | +132 s/km |
| km 54.8–57.1 | -11.1 % | -67 s/km |
| km 59.9–61.6 | 10.2 % | +123 s/km |
| km 61.6–66.8 | -8.9 % | -98 s/km |
| km 67.6–71.4 | -8.4 % | -83 s/km |
The course, section by section
| Section | Length | What it's like and how to run it |
|---|---|---|
| 1. Cabezón → El Cortafuegos km 0 | 6.8 km avg 7.9 % · max 25 % | A night start through Santa Lucía and the first climb, up a firebreak, to about 670 m: over 500 m of climbing with 25 % ramps. Walk the steep ramps from the start, with or without poles: running them in the dark and with start-line excitement is the classic mistake. Headtorch on medium so it lasts. |
| 2. Descent to Ruente km 6.8 | 3 km | A brutal descent: about 480 m in under 3 km, with sections over 30 %. Ruente (km 9.8) has the first cut-off, at 2:00. Short, quick steps, knees bent and the light aimed 3–4 m ahead. Don't brake on your heels: it hammers your quads for the whole day. |
| 3. Ruente → Collado de Barcenillas km 9.8 | 4.2 km avg 7.2 % · max 29 % | Second climb, about 345 m, up to the Barcenillas pass (536 m), with a very steep final wall. Hands on knees or poles on the wall, and controlled breathing. Eat something at the top. |
| 4. Descent to Barcenillas km 14 | 2 km | About 300 m of descent in 2 km down to the Barcenillas liquid station (km 16), which closes at 3:30. Fill your soft flask: there's a long climb before Viaña (km 26). |
| 5. Climb to La Brañuca del Alto km 16 | 4.9 km avg 12.7 % · max 21.6 % | The steepest climb of the first half: about 600 m in under 5 km up to La Brañuca (824 m). Mountain stride, ignore the pace: what counts is reaching the top without your heart rate through the roof. A gel halfway up. |
| 6. Descent to Viaña km 20.9 | 5.4 km | About 410 m of descent, technical in the first part, down to the Viaña liquid station (km 26.3), which closes at 6:00. Dawn is breaking: only put the headtorch away at Viaña if there's plenty of light. |
| 7. Viaña → Correpoco km 26.3 | 7.3 km max 12.2 % | Rolling terrain with a short climb (about 190 m) and a drop to Correpoco, the first full aid station (km 32.8). A stretch to run easy and eat. At Correpoco, solid food and drink: it's the first proper food in over 5 hours. |
| 8. Climb to Colsa km 33.6 | 2.3 km avg 14.2 % · max 25.6 % | A wall of about 325 m in just over 2 km up to Colsa (687 m), with a 7:00 cut-off. Short and very hard: power-hike with a long stride and poles, without stopping. |
| 9. Colsa → Los Tojos → Bárcena Mayor km 35.9 | 8.9 km max 13.7 % | Descent to Los Tojos (km 37.4), a full aid station with the drop bag, and a rolling stretch to the Bárcena Mayor cut-off (km 44.8) at 12:00. At Los Tojos, change anything wet and eat solid food. Easy jog to Bárcena: what comes next is the longest climb. |
| 10. Climb to the Ermita del Moral km 44.8 | 5.7 km avg 9.2 % · max 17.5 % | A climb of about 525 m up to around 1,000 m at the Ermita del Moral (988 m), with a liquid station at the top. It's the last long climb: leave the bottom with a gel down and power-hike; at the top, drink and eat even if you don't feel like it. |
| 11. Ermita del Moral → El Toral km 51.3 | 10.3 km max 26 % | Along the ridge: a descent of about 360 m and a final rise to El Toral (888 m), with the odd 25 % ramp. Jog the flats and walk the ramps. If your body wants to stop, eat: it's usually lack of sugar, not legs. |
| 12. Descent via El Cerezo to Mazcuerras km 61.6 | 9.7 km | The final descent: about 770 m over 10 km, with the last full aid station at El Cerezo. With loaded quads, short steps and a high cadence. Stop at El Cerezo to drink: the last km along the valley feel long. |
| Mazcuerras → finish in Cabezón km 71.3 | 4.5 km | The last 4–5 km, flat, to the finish in Cabezón de la Sal. Jog, even slowly: on the flat you recover more running easy than walking. |
Route keys
- 75.8 km of mountain running with a night start and over 3,500 m of climbing according to the organisers. It shares the start with the 110: El Cortafuegos, Barcenillas and La Brañuca, in the dark with a headtorch.
- Six stations: full at Correpoco (km 32.8), Los Tojos (km 37.4, with the drop bag) and El Cerezo (km 64.9); liquid only at Barcenillas (16), Viaña (26.3) and Ermita del Moral (51.3).
- Cut-offs: Ruente (km 9.7) 2:00, Colsa (km 35.9) 7:00, Bárcena Mayor (km 44.8) 12:00 and finish 22:00. After Bárcena comes the long climb to the Ermita del Moral (988 m): save something for it.
- Poles if you train with them, and walk the steep ramps: you save far more than you lose.
4 more keys in WinWatts: with the forecast for the days before, the wind and heat, and your split times at your pace.
Split times
At the same effort: a bit slower on the climbs and faster on the descents, as each section's average pace shows, with the clock time counted from the 00:00 gun. If you start from a later corral or wave, add the time it takes you to cross the start. Write yours down or wear them on a pace band: watch GPS usually reads long.
| Point | 10 h | 12 h | 14 h | 16 h |
|---|---|---|---|---|
| Average pace | 7:55 /km | 9:30 /km | 11:05 /km | 12:40 /km |
| km 5 | 0:45:00 0:45 | 0:54:00 0:54 | 1:03:00 1:03 | 1:12:00 1:12 |
| km 10 | 1:24:59 1:24 | 1:41:59 1:41 | 1:58:58 1:58 | 2:15:58 2:15 |
| km 15 | 2:08:40 2:08 | 2:34:24 2:34 | 3:00:08 3:00 | 3:25:52 3:25 |
| km 20 | 2:56:55 2:56 | 3:32:18 3:32 | 4:07:40 4:07 | 4:43:03 4:43 |
| km 25 | 3:33:56 3:33 | 4:16:43 4:16 | 4:59:30 4:59 | 5:42:18 5:42 |
| km 30 | 4:12:59 4:12 | 5:03:35 5:03 | 5:54:11 5:54 | 6:44:47 6:44 |
| km 35 | 4:53:50 4:53 | 5:52:36 5:52 | 6:51:22 6:51 | 7:50:09 7:50 |
| km 40 | 5:30:41 5:30 | 6:36:49 6:36 | 7:42:57 7:42 | 8:49:05 8:49 |
| km 45 | 6:07:42 6:07 | 7:21:14 7:21 | 8:34:47 8:34 | 9:48:19 9:48 |
| km 50 | 6:55:02 6:55 | 8:18:03 8:18 | 9:41:03 9:41 | 11:04:04 11:04 |
| km 55 | 7:30:39 7:30 | 9:00:47 9:00 | 10:30:54 10:30 | 12:01:02 12:01 |
| km 60 | 8:06:56 8:06 | 9:44:20 9:44 | 11:21:43 11:21 | 12:59:06 12:59 |
| km 65 | 8:44:29 8:44 | 10:29:23 10:29 | 12:14:16 12:14 | 13:59:10 13:59 |
| km 70 | 9:19:14 9:19 | 11:11:05 11:11 | 13:02:56 13:02 | 14:54:47 14:54 |
| Finish | 10:00:00 10:00 | 12:00:00 12:00 | 14:00:00 14:00 | 16:00:00 16:00 |
Aid stations: what's there and how much to drink
For a typical runner finishing in about 12 h: sip without stopping and take each gel just before an aid station, to wash it down with water.
| Where | What's there | Time (for 12 h) | You |
|---|---|---|---|
| km 16.0 | water | 2:43 | ~300 ml |
| km 26.3 | water | 4:29 | ~300 ml |
| km 32.8 | water, solid food | 5:27 | ~300 ml · gel just before |
| km 37.4 | water, solid food | 6:15 | ~300 ml |
| km 51.3 | water | 8:29 | ~300 ml |
| km 64.9 | water, solid food | 10:28 | ~300 ml · gel just before |
How many gels and how much to drink
What a typical runner (68 kg) needs depending on their time, with 35 g gels. When running the stomach tolerates less than on the bike: more than 60 g of carbs per hour only if you've trained it. Gels alone don't reach that figure (the first one comes around 45 minutes and none are due in the last half hour): the rest comes from drinking sports drink instead of water at a few aid stations.
| Time | Carbs per hour | Gels | Total drink | Sodium per hour |
|---|---|---|---|---|
| 10 h | 60 g/h | 16 × 35 g | 5.0 l | 300 mg/h |
| 12 h | 60 g/h | 19 × 35 g | 6.0 l | 300 mg/h |
| 14 h | 60 g/h | 23 × 35 g | 7.0 l | 300 mg/h |
| 16 h | 60 g/h | 26 × 35 g | 8.0 l | 300 mg/h |
Nothing new on race day: gels, breakfast, shoes and socks, all tested on your long runs. Vaseline on your feet, groin and armpits, and protect your nipples. If it's cold at the start, wait in your corral in old clothes you can throw away.
Ultra 75 (75.8 km): weather in late May
What the weather was like during the race in recent editions:
| Year | Low | High | Rain | Max wind |
|---|---|---|---|---|
| 2022 | 13 ºC | 22 ºC | 0.0 mm | 8 km/h |
| 2023 | 6 ºC | 13 ºC | 2.6 mm | 17 km/h |
| 2024 | 7 ºC | 17 ºC | 0.0 mm | 10 km/h |
| 2025 | 5 ºC | 16 ºC | 0.0 mm | 8 km/h |
| 2026 | 13 ºC | 23 ºC | 0.0 mm | 7 km/h |
When running, heat slows you down: allow roughly 2 % more time for every 5 ºC above 12 ºC.
Marathon (40.4 km): route and profile
Official 2027 track and profile. The organisers quote +1,454 m. A UTMB qualifier (50K).
Climbs and descents
Sections of at least 400 m with a grade over 1.5 %, and how much a typical runner's pace changes at the same effort. Run by feel (or heart rate), not by watch pace.
| Section | Grade | At the same effort |
|---|---|---|
| km 2.7–6.9 | 12.1 % | +153 s/km |
| km 7.0–9.6 | -15.8 % | -35 s/km |
| km 10.2–14.0 | 6.8 % | +62 s/km |
| km 14.5–15.6 | 4.9 % | +31 s/km |
| km 15.6–18.7 | -7.3 % | -86 s/km |
| km 18.7–26.2 | 8.0 % | +83 s/km |
| km 26.2–31.5 | -8.7 % | -90 s/km |
| km 31.5–32.2 | 4.1 % | +17 s/km |
| km 32.3–36.1 | -8.5 % | -81 s/km |
The course, section by section
| Section | Length | What it's like and how to run it |
|---|---|---|
| 1. Cabezón → El Cortafuegos km 0 | 7 km avg 7.6 % · max 24.2 % | 3 flat km through Santa Lucía, then a climb up a firebreak to about 670 m: over 500 m of climbing with 24 % ramps. Don't charge off on the flat start: as soon as the firebreak begins, everyone walks. Walk too, with a long stride. |
| 2. Descent to Ruente km 7 | 3.1 km | A very steep descent (about 470 m) to Ruente, with the liquid station at km 10.1. Short steps and a high cadence; don't brake on your heels. |
| 3. Ruente → Casa del Monte km 10.1 | 8.5 km avg 5.7 % · max 9 % | A gentle, runnable climb to about 500 m and a drop to the Casa del Monte (km 18.6), a full aid station with a 14:00 cut-off. This is where you run: a comfortable pace on the gentle climb, and eat at the Casa del Monte before the climb to El Toral. |
| 4. Climb to El Toral km 18.6 | 7.5 km avg 8.2 % · max 24.5 % | The long climb: about 615 m over 7.5 km via the Descanso de la Cotera up to El Toral (885 m). Alternate jogging and fast hiking; on the steep ramps, hands on knees. A gel halfway up. |
| 5. Descent via El Cerezo to Mazcuerras km 26.1 | 10.3 km | About 755 m of descent over 10 km, with a full aid station at El Cerezo (km 29.5, 19:00 cut-off). It's the descent that decides the race: if you haven't trained it, your quads won't make it to the flat. |
| Mazcuerras → Carrejo → finish km 36.4 | 4 km | The last 4 flat km through Carrejo to Cabezón de la Sal. Jog to the end, even if slowly. |
Route keys
- 40.4 km of trail with two climbs: El Cortafuegos (668 m, km 7) and the long one up to El Toral (885 m, km 26), then the final descent to Cabezón. About 1,450 m of climbing according to the organisers.
- Three stations: liquid only at Ruente (km 10.1) and full at Casa del Monte (km 18.6) and El Cerezo (km 29.5). Carry a soft flask and 2–3 gels for the long stretches.
- Cut-offs: Ruente (km 10.1), Casa del Monte (km 18.6) at 14:00 and El Cerezo (km 29.5) at 19:00; finish at 22:00.
- The descent from El Toral is 10 km of continuous downhill: train descents or your quads won't make it to the flat finish.
3 more keys in WinWatts: with the forecast for the days before, the wind and heat, and your split times at your pace.
Split times
At the same effort: a bit slower on the climbs and faster on the descents, as each section's average pace shows, with the clock time counted from the 09:00 gun. If you start from a later corral or wave, add the time it takes you to cross the start. Write yours down or wear them on a pace band: watch GPS usually reads long.
| Point | 5 h | 6 h | 7 h | 8 h |
|---|---|---|---|---|
| Average pace | 7:26 /km | 8:55 /km | 10:24 /km | 11:53 /km |
| km 5 | 0:41:11 9:41 | 0:49:26 9:49 | 0:57:40 9:57 | 1:05:54 10:05 |
| km 10 | 1:19:54 10:19 | 1:35:53 10:35 | 1:51:52 10:51 | 2:07:51 11:07 |
| km 15 | 1:59:53 10:59 | 2:23:52 11:23 | 2:47:51 11:47 | 3:11:50 12:11 |
| km 20 | 2:35:11 11:35 | 3:06:13 12:06 | 3:37:15 12:37 | 4:08:18 13:08 |
| Halfway | 2:44:08 11:44 | 3:16:57 12:16 | 3:49:47 12:49 | 4:22:36 13:22 |
| km 25 | 3:16:07 12:16 | 3:55:21 12:55 | 4:34:34 13:34 | 5:13:48 14:13 |
| km 30 | 3:51:38 12:51 | 4:37:57 13:37 | 5:24:17 14:24 | 6:10:36 15:10 |
| km 35 | 4:24:06 13:24 | 5:16:55 14:16 | 6:09:44 15:09 | 7:02:34 16:02 |
| Finish | 5:00:00 14:00 | 6:00:00 15:00 | 7:00:00 16:00 | 8:00:00 17:00 |
Aid stations: what's there and how much to drink
For a typical runner finishing in about 6 h: sip without stopping and take each gel just before an aid station, to wash it down with water.
| Where | What's there | Time (for 6 h) | You |
|---|---|---|---|
| km 10.1 | water | 10:37 | ~300 ml |
| km 18.6 | water, solid food | 11:52 | ~300 ml · gel just before |
| km 29.5 | water, solid food | 13:34 | ~300 ml · gel just before |
How many gels and how much to drink
What a typical runner (68 kg) needs depending on their time, with 35 g gels. When running the stomach tolerates less than on the bike: more than 60 g of carbs per hour only if you've trained it. Gels alone don't reach that figure (the first one comes around 45 minutes and none are due in the last half hour): the rest comes from drinking sports drink instead of water at a few aid stations.
| Time | Carbs per hour | Gels | Total drink | Sodium per hour |
|---|---|---|---|---|
| 5 h | 60 g/h | 7 × 35 g | 3.0 l | 450 mg/h |
| 6 h | 60 g/h | 9 × 35 g | 3.6 l | 450 mg/h |
| 7 h | 60 g/h | 11 × 35 g | 4.2 l | 450 mg/h |
| 8 h | 60 g/h | 12 × 35 g | 4.8 l | 450 mg/h |
Nothing new on race day: gels, breakfast, shoes and socks, all tested on your long runs. Vaseline on your feet, groin and armpits, and protect your nipples. If it's cold at the start, wait in your corral in old clothes you can throw away.
Marathon (40.4 km): weather in late May
What the weather was like during the race in recent editions:
| Year | Low | High | Rain | Max wind |
|---|---|---|---|---|
| 2022 | 14 ºC | 26 ºC | 0.0 mm | 9 km/h |
| 2023 | 9 ºC | 14 ºC | 6.1 mm | 18 km/h |
| 2024 | 15 ºC | 21 ºC | 0.0 mm | 11 km/h |
| 2025 | 13 ºC | 18 ºC | 0.0 mm | 11 km/h |
| 2026 | 20 ºC | 24 ºC | 0.0 mm | 7 km/h |
When running, heat slows you down: allow roughly 2 % more time for every 5 ºC above 12 ºC.
Speed Trail (21.4 km): route and profile
Official 2027 track and profile. The organisers quote +833 m.
Climbs and descents
Sections of at least 400 m with a grade over 1.5 %, and how much a typical runner's pace changes at the same effort. Run by feel (or heart rate), not by watch pace.
| Section | Grade | At the same effort |
|---|---|---|
| km 4.6–7.2 | 11.2 % | +109 s/km |
| km 7.3–7.8 | -6.5 % | -78 s/km |
| km 7.8–8.9 | 10.5 % | +99 s/km |
| km 9.0–10.6 | -16.0 % | -22 s/km |
| km 10.6–12.8 | 13.1 % | +133 s/km |
| km 12.8–17.0 | -9.3 % | -62 s/km |
The course, section by section
| Section | Length | What it's like and how to run it |
|---|---|---|
| 1. Cabezón → Carrejo → Cos km 0 | 4.5 km | 4.5 flat km through Carrejo to Cos. A controlled pace: it's easy to start too fast and reach the climb in the red. |
| 2. First climb to the Alto de Cos km 4.5 | 4.5 km avg 8.5 % · max 16 % | About 380 m of climbing up to the Alto de Cos (505 m), with a full aid station at the top (km 8.8). Run what you can at threshold effort and walk the 15 % ramps. Drink at the top. |
| 3. Descent to the Gargantera stream km 9 | 1.6 km | A brutal descent: about 300 m in 1.5 km, with sections over 30 %. Short steps and close attention to the ground: it's the most technical part. |
| 4. Second climb to the Alto de Cos km 10.6 | 2.1 km avg 13.9 % · max 26.5 % | A wall of about 300 m in 2 km, back up to the Alto de Cos; the km 12.4 station closes at 12:00. Power-hike, hands on knees. At the top, a gel and water: what's left is downhill and running. |
| 5. Descent to Mazcuerras km 12.7 | 4.3 km | About 400 m of descent over 4 km to the valley. Let your legs go but don't brake hard: the last 4 km are flat and you'll feel them. |
| Mazcuerras → Carrejo → finish km 17 | 4.4 km | The last 4.4 km, flat, to the finish in Cabezón (15:00 cut-off). Push here if you have anything left. |
Route keys
- 21.4 km with two climbs to the Alto de Cos (about 500 m) separated by the drop to the Gargantera stream: flat for the first 4.5 km and the last 5.
- Two full stations, at the top of Cos (km 8.8 and 12.4). Under 3 hours, a soft flask and 1–2 gels are enough.
- The km 12.4 station closes at 12:00 and the finish at 15:00.
- It's a short, intense race: warm up for 10–15 minutes before the start and carry just a soft flask and 1–2 gels.
3 more keys in WinWatts: with the forecast for the days before, the wind and heat, and your split times at your pace.
Split times
At the same effort: a bit slower on the climbs and faster on the descents, as each section's average pace shows, with the clock time counted from the 10:00 gun. If you start from a later corral or wave, add the time it takes you to cross the start. Write yours down or wear them on a pace band: watch GPS usually reads long.
| Point | 2 h | 2 h 30 | 3 h | 3 h 30 |
|---|---|---|---|---|
| Average pace | 5:36 /km | 7:01 /km | 8:25 /km | 9:49 /km |
| km 5 | 0:25:59 10:25 | 0:32:28 10:32 | 0:38:58 10:38 | 0:45:28 10:45 |
| km 10 | 0:58:22 10:58 | 1:12:57 11:12 | 1:27:33 11:27 | 1:42:08 11:42 |
| km 15 | 1:27:55 11:27 | 1:49:54 11:49 | 2:11:53 12:11 | 2:33:52 12:33 |
| km 20 | 1:52:55 11:52 | 2:21:08 12:21 | 2:49:22 12:49 | 3:17:36 13:17 |
| Finish | 2:00:00 12:00 | 2:30:00 12:30 | 3:00:00 13:00 | 3:30:00 13:30 |
Aid stations: what's there and how much to drink
For a typical runner finishing in about 2 h 30: sip without stopping and take each gel just before an aid station, to wash it down with water.
| Where | What's there | Time (for 2 h 30) | You |
|---|---|---|---|
| km 8.8 | water, solid food | 11:04 | ~300 ml |
| km 12.4 | water, solid food | 11:34 | ~300 ml |
How many gels and how much to drink
What a typical runner (68 kg) needs depending on their time, with 35 g gels. When running the stomach tolerates less than on the bike: more than 60 g of carbs per hour only if you've trained it. Gels alone don't reach that figure (the first one comes around 45 minutes and none are due in the last half hour): the rest comes from drinking sports drink instead of water at a few aid stations.
| Time | Carbs per hour | Gels | Total drink | Sodium per hour |
|---|---|---|---|---|
| 2 h | 60 g/h | 2 × 35 g | 1.2 l | 450 mg/h |
| 2 h 30 | 60 g/h | 3 × 35 g | 1.5 l | 450 mg/h |
| 3 h | 60 g/h | 4 × 35 g | 1.8 l | 450 mg/h |
| 3 h 30 | 60 g/h | 5 × 35 g | 2.1 l | 450 mg/h |
Nothing new on race day: gels, breakfast, shoes and socks, all tested on your long runs. Vaseline on your feet, groin and armpits, and protect your nipples. If it's cold at the start, wait in your corral in old clothes you can throw away.
Speed Trail (21.4 km): weather in late May
What the weather was like during the race in recent editions:
| Year | Low | High | Rain | Max wind |
|---|---|---|---|---|
| 2022 | 16 ºC | 20 ºC | 0.0 mm | 10 km/h |
| 2023 | 12 ºC | 12 ºC | 1.0 mm | 18 km/h |
| 2024 | 17 ºC | 19 ºC | 0.0 mm | 7 km/h |
| 2025 | 15 ºC | 16 ºC | 0.0 mm | 6 km/h |
| 2026 | 21 ºC | 23 ºC | 0.0 mm | 4 km/h |
When running, heat slows you down: allow roughly 2 % more time for every 5 ºC above 12 ºC.
Your Los 10.000 del Soplao Trail, tailored to you
This guide uses a typical runner. In WinWatts we calculate it with your data:
- Your time, your pace and your split times from your threshold pace and the expected heat.
- The race-day forecast, and what to wear at the start and during the race.
- How much to drink at each aid station and where to take each gel, with your own gels.
- Your training plan until Saturday 22 May 2027, adjusted every week to how you're doing.
WinWatts is not affiliated with the organisers of the Los 10.000 del Soplao Trail. Dates, routes, schedules and registration: official website. Tracks, profiles, aid stations and cut-offs from the official website (2027 edition); weather from past editions (Open-Meteo). For guidance only: it doesn't replace advice from a health professional.