Her Trails Coaching
Coast & Forest 50km Ultra Trail
Program for Women
A 20-week training block for women stepping up to a runnable, moderate-elevation trail 50km, the coast tracks, forest fire roads and rolling single track of races like Deep Creek, Six Foot Track and Blackall 50. Built around women's physiology, designed to get you to the start line strong and the finish line smiling.
Why This Matters
A 50km is a fuelling and durability event, not a mileage contest
Most 50km plans were built on research done on men and handed to women as if our bodies should respond the same way. They pile on distance, treat the long run as the only thing that matters, and leave fuelling, strength and recovery as afterthoughts. The result is a familiar story: a big training block, then the slow slide into injury, illness or quiet burnout before race day.
This program takes a different position. Across 20 weeks you build the endurance a 50km demands through time on feet, not junk miles. The longest single run is capped at 4 hours, the range the research supports, with the rest of your race-day durability built through back-to-back weekends and steady weekly volume. Every session is set by effort, not pace, so the work stays honest across heat, hormones, sleep and the terrain under your feet.
Fuelling, strength and recovery are built into the structure, not bolted on. You arrive at the start line trained, fuelled and durable, and you cross the finish with a body that is ready for what is next.
Who This Is For
This program is right for you if
Coast & Forest is built for women preparing for a runnable, moderate-elevation 50km, whether it is your first ultra or your next strong one.
How We Train For It
Built for the 50km, built for your body
Every element of the program maps to what a moderate-elevation 50km actually demands, and to how women adapt to it.
Time On Feet, Not Distance
Long runs are set in time, not kilometres, and capped at 4 hours, the range the research supports for a 50km. You build the endurance without the recovery cost of chasing the full distance.
Back-to-Back Durability
The real skill of a 50km is running on tired legs. Back-to-back weekends teach your legs to keep going when fatigued, the durability a single long run cannot build on its own.
Climbing Economy
Weekly hill work and power-hiking practice build the strength to move well over rolling, undulating terrain, and to walk the steep pinches with purpose rather than grinding to a halt.
Fuelling By Portions
You learn to fuel by feel, preparing the carbohydrate portions to match your time on course rather than a fixed clock. Steady fuel protects your hormones and energy, and makes race-day fuelling automatic.
Strength That Supports Distance
Two integrated strength sessions a week target the patterns that protect a female runner late in a long day: glutes, posterior chain, single-leg control, calves and feet. Strength holds the running load together.
The Mind For The Distance
A 50km is decided as much in the head as the legs. Coaching content addresses pacing patience, the low patches, and the steady decision-making that carries you through the back half of a long day on your feet.
What's Included
Everything you need, in one place
Your training, strength, recovery and coaching live in one integrated platform. Nothing is bolted on, nothing is upsold.
Training Program
- ●Progressive 20-week 50km trail ultra program, set by effort
- ●Long runs, back-to-backs and hill work built around women's physiology and cycle rhythm
- ●Integrated strength for runners, twice a week
- ●Mobility, recovery and fuelling guidance that supports the long days
Coaching + Community
- ●Weekly live coaching calls on Monday, join live or watch replays
- ●Ongoing questions answered in Coaching Corner
- ●Fuelling and recovery guidance for long trail days
- ●Access to the Her Trails Community Hub for support and connection
Common Questions
What runners ask before they start
Is this my first 50km or for experienced runners?
Both. The program is built around effort, so the same structure works for a first-time 50km finisher and a runner chasing a stronger time. You run it at your level.
Which races does it suit?
Runnable, moderate-elevation trail 50km events, up to around 1,500m of climbing, like Deep Creek, Six Foot Track, Blackall 50, Convicts and Wenches and Coastal High 50. For a big-vertical or highly technical 50km (think UTA or Brisbane Trail Ultra), talk to us about the right fit.
How much time does it take each week?
Most weeks sit around 7 to 9 hours including strength, building to the peak weekend. The plan is structured but adaptable, and you will be guided on when to push and when to hold back.
When should I start?
Count back 20 weeks from your race. If you have less time or are returning from a break, the early weeks can be adjusted, just reach out and we will help you slot in.
What happens after checkout?
You get immediate access to the full program inside the Her Trails platform and app, plus guidance on how to begin and where to find support.
The 50km is not about surviving the distance. It is about arriving ready for it.
Also Worth Considering
Training for more than one goal this season?
Instead of purchasing individual programs, many runners choose the Her Trails All-In Membership for broader training support across the year. If you plan to complete more than one program this season, the All-In Membership is usually the most cost-effective option and gives our coaching team the ability to support you as you transition between races, training blocks and recovery periods.
Best Value
Her Trails All-In Membership
$220 / quarter
- ✓Access to every Her Trails program including trail, road and strength
- ✓Community and coaching platform with weekly coaching calls
- ✓Strength and mobility training for runners
- ✓Coaching support between races and training blocks
- ✓Ongoing community support and accountability
- ✓Discounts on merchandise and selected partner opportunities
