Sierre-Zinal – The Myth in the Valais Alps

Sierre-Zinal – The Myth in the Valais Alps. For over 50 years, the Sierre-Zinal trail running event has attracted runners from around the world. The 31-kilometre course includes around 2,200 metres of elevation gain, from Sierre (565 m) to the high alpine Zinal (1,677 m) – through forests, alpine meadows and mountain trails, always accompanied by the impressive panorama of the four-thousanders. In this article, Gabriel Lombriser reveals the challenges that this legendary route holds for runners and how to best adjust training. In the upcoming articles in the “Sierre-Zinal” series, he will also cover pacing and nutrition strategies during the race.

The event, launched in 1974 by Jean-Claude Pont, is considered one of the oldest and most prestigious mountain running events. Among trail runners, it has achieved cult status – not only because of its varied course, but also thanks to the five imposing four-thousanders along the route: Weisshorn, Zinalrothorn, Obergabelhorn, Dent Blanche, and the iconic Matterhorn.

But Sierre-Zinal is more than just a competition – it’s a celebration of trail running, bringing together elite runners, amateurs, young and old, locals and international participants. The enthusiasm of the spectators, the dedication of the local community, and the rich history filled with legendary duels give the event its unique charm. Many who have participated once return again.

Kilian Jornet plays a prominent role: considered one of the world’s best trail runners, he has won the race ten times and even broke his own course record again in 2024.

The course

The course has remained unchanged for 50 years – starting in Sierre and finishing 31 kilometres later in Zinal at the end of the Val d’Anniviers. This is precisely what makes the event so special: those who participate today run the same route as generations before. This allows for time comparisons across decades, and the hour marks of 3, 4 or 5 hours are, just like in a marathon, a measure of one’s fitness level – especially in Lower Valais.

What makes the Sierre-Zinal course unique and challenging is the combination of the following characteristics: 

• The steep climb at the start
• The flowing middle section with many ‘small’ ups and downs
• The steep downhill at the end
• The high altitude and the corresponding thin air
• The heat, which can exceed 30 degrees in the valley

You can find an overview of the course with an elevation profile and the option to download the GPX file on our event calendar.

Analysis of the 6 course sections

Section 1: Start – Ponchette (km 7.1)

By the second aid station at Ponchette (km 7.1), over 1,300 metres of elevation gain have already been covered. The section between km 3 and 6 is particularly tough – with an average gradient of over 25%. While elite runners cover this stretch in under 50 minutes (women under 60 minutes), recreational runners often take 1.5 to 2 hours. Very few run it all the way; most switch to speed-hiking mode from km 3 (more about this in this article). Trail running poles would certainly be helpful here, but they are not allowed at Sierre-Zinal for safety reasons.

Section 2: Ponchette – Chandolin (km 12)

After Ponchette, the course becomes a bit less steep, but the next 2 kilometres are still demanding with around 10% gradient and another 200 metres of ascent. A change of stride is needed here – runnable for many, but still challenging. Then it gently descends to Chandolin, the picturesque mountain village where the first large crowds of spectators cheer on participants enthusiastically on their way to Zinal.

In Chandolin (km 12), about 1,500 of the total 2,100 metres of ascent have been completed. This means there are “only” about 600 metres of ascent left – but also 900 metres of descent.

By the way: for those who want to run the course without race stress or simply enjoy the view, there’s a detour at km 8.3 offering a breathtaking view over the Illgraben.

Section 3: Chandolin – Tignousa (km 15.4)

After the aid station in Chandolin, a flowing but mostly gently rising trail leads to the mountain station (St-Luc – Tignousa). On this section, about 200 metres of ascent remain, and those who have not yet used up their energy reserves during the first half can try to pick up the pace here.

In terms of total effort, this point marks about the halfway mark. Based on experience, many runners reach km 13-14 at around half their total finish time.

Section 4: Tignousa – Weisshorn (km 20)

After Tignousa, a flatter section on a wide forest road of 2 kilometres – probably the easiest part of the entire course – awaits the runners. However, it is precisely here that many pay the price for starting too fast, and the real suffering begins.

Then comes the climb to the Weisshorn – a narrow, technical trail with an incredible atmosphere. Numerous fans, who have made the journey here on foot, cheer on the athletes fervently and push them all the way to the Weisshorn Hotel. This simple, beautiful building has stood above the Val d’Anniviers since 1892 and offers an impressive view over the Rhône Valley and Switzerland’s highest Alpine peaks.

Section 5: Weisshorn – Barneouza (km 26.2)

After a refreshing break at the Weisshorn Hotel, the trail continues with a slight ascent below the impressive rock formation of the Pointes de Nava. Along this stretch runs one of Switzerland’s most beautiful single trails. The thin air at around 2,400 m above sea level makes it even harder for runners, but the view of the distinctive four-thousanders ahead rewards every effort.

Section 6: Barneouza – Zinal (km 31.1)

The last 5 kilometres may seem the easiest, but they are among the toughest of the entire race. This section drops 550 metres – first on a wide hiking trail, which quickly turns into a rocky, technical single trail. By this point, runners feel the accumulated fatigue, and the wish for fresh legs to tackle the final steep downhill becomes strong. Technically, it is not overly difficult, but the challenge is to still be able to “let the legs run”. Many report cramps, complete exhaustion, or legs that simply refuse to go any further.

The Art of Downhill Running: Technique and Training

In the final metres – especially the last 500 before the finish – spectators, fans, and families create an atmosphere full of goosebumps. They warmly welcome all runners into the small holiday village of Zinal. And at the finish line, alcohol-free beer and refreshing drinks are waiting!

International level 

The performance density at Sierre-Zinal is unique – no other mountain or trail running event reaches this level. Here, the best athletes from both disciplines meet, something that even world championships cannot offer, as stars often focus on one discipline there.

The remarkable rise in performance levels over the past ten years is illustrated by the following graphs: they highlight the growing number of female and male runners breaking the magical barriers of 3:05 h and 3:30 h for women, and 2:35 h and 2:40 h for men.

How does Sierre-Zinal manage to attract the strongest athletes from around the world like no other race in the trail running scene?

Sierre-Zinal invites the best athletes a week before the race – for training, shared meals, and to get to know the region. This creates a great atmosphere and makes athletes feel completely at ease. There are also prize money awards for placements and times. Moreover, the event is part of the Golden Trail World Series and the WMRA World Cup – a true highlight of the trail running calendar.

Record times

In the 50-year history of Sierre-Zinal, 56 women and 115 men have broken the magical barriers of 3:10 h and 2:40 h at least once.

The incredible women’s record was set in 2019 by five-time European mountain running champion Maude Mathys. For the men, the record stands at 2:25:34, set by Kilian Jornet – in one of the most exciting finishes in trail running history against Kenyan Philemon Kiriago. Jornet improved his own record from 2019 by one second.

Women

Men

Training

When should you start specific training?

Training experience, fitness level, and goals are key factors in deciding when to begin specific preparation for Sierre-Zinal. Given the unique demands of the event, a specific build-up phase of at least 10 to 14 weeks is recommended.

Considering the course requirements:

• Distance: 31 km, 2,200 m of ascent and 1,100 m of descent
• Duration: For most runners, the target time is between 3:30 h and 6:00 h – about 30 minutes longer than a flat road marathon
• Profile: Lots of climbing at the beginning, a flowing, slightly hilly middle section, and a challenging downhill at the end

During the preparation phase, you should specifically get used to the elevation profile, race pace, and technical downhills. If you have no previous experience with mountain running, a longer general preparation (basic endurance and strength) beforehand is highly recommended.

Even elite athletes place great emphasis on uphill training while also refining their running economy on flat sections – to stay fast and energy-efficient during the second half of the course.

How many sessions per week are advisable?

This depends greatly on your current fitness level, your goals, and your available resources. In principle: quality over quantity – and recovery is just as important as exertion. The following table helps to assess your training frequency:

Which sessions should not be missing in your Sierre-Zinal preparation?

Sierre-Zinal demands high uphill and downhill-specific endurance, so your training should be varied and include the following types of sessions:

• Long mountain runs: 75–180 minutes with increasing elevation gain, often scheduled in weekend blocks.
• Uphill efforts: e.g. 6 × 5 minutes uphill at 85–90% max heart rate.
• Downhill training: short, controlled downhills focusing on technique and load tolerance.
• Tempo runs: also on flat terrain, to build speed endurance.
• Recovery and endurance runs: for recovery and consolidating your base.

Cyclic loading is crucial: alternate weeks with higher intensity and volume with easier weeks.

Example long run cycle (including elevation gain):
Week 1: 90 min / +600 m
Week 2: 120 min / +800 m
Week 3: 150 min / +1,000 m
Week 4: 180 min / +1,200 m → then restart the cycle

How should sessions be distributed throughout the week?

The long mountain runs and intensive sessions are known as key sessions. To ensure their quality, always allow at least one day with a light run or rest day in between. This gives your body time to adapt and reduces the risk of injury.

It’s best to have your training plan generated automatically by running.COACH. This way, you get the optimal training pace and intensity. running.COACH also shows which sessions are best done on an incline (mountain symbol). However, it does not suggest how many metres of elevation gain you should achieve – this depends on where you live and train. If you train in a flat area, try doing sessions on a treadmill with incline.

running.COACH analyses each run in detail, including those with elevation gain. You receive an analysis and personal feedback for every session. Weekly feedback and statistical evaluations help you train effectively throughout the preparation period and stay motivated.

Preparation runs and test sessions for Sierre-Zinal

Test runs and smaller competitions are ideal for tracking your progress and testing gear and nutrition. Particularly recommended:

• 3–4 preparation races spread over the last 20 weeks of preparation.
• Mountain run/trail of about 2–4 hours with lots of elevation gain as a “must-do”, ideally four weeks before the main race.
• Last competition 14 days before the main race, maximum 90 minutes.

Choose distances that increase progressively and prepare you both mentally and physically for the race pace.

Discover the next articles in our Sierre-Zinal series:

• Race nutrition at Sierre-Zinal: what to eat, when, and how
• Pacing at Sierre-Zinal: learning from the pros

 

Author: Gabriel Lombriser, running.COACH Product Manager. National coach for mountain running/trail running in Switzerland. He loves sharing his passion and expertise in running, especially in trail running. He also organizes trail running camps: indurance.ch

This post is also available in DE, ES and FR.