Her Trails Coaching
50km Trail Ultra
Alpine & Technical: 2,500m+Program for Women
A structured 20-week training program for women targeting an alpine or technical 50km trail ultra with 2,500m or more of climbing. Build the vertical durability, technical rock skills, descending strength and race-day composure this tier of course actually asks for. Rolling start, race-agnostic, coached by women who have raced it.
Race-specific programs: Some alpine and technical events already have their own dedicated Her Trails program with course-tailored preparation, including GPT50k, GSER 56, UTMB Kosci 50 and Grampians Peaks Trail Ultra 50. If your race is one of these, the race-specific build is the better fit. Use the Program Finder to check.
Who This Program Is For
Training for the harder end of the 50km
This program is built for women targeting a 50km with real mountain character: alpine plateau, technical rock, exposed ridgelines, big climbs and long technical descents. If your race sits at 2,500m of climb or more, includes very technical alpine terrain, or takes you above the treeline, this is the training that matches what your body will actually be asked to do on race day.
Expected median female finish time for an alpine and technical race is 9 to 11 hours. Peak weekly climbing volume reaches 3,000 to 4,000 metres. Long-run cap is 5 hours, with a Peak B2B of 5h + 2h = 7h weekend.
The 20-Week Arc
Six phases, four deloads, one summit
The program follows a 3-up / 1-down rhythm: three weeks of progressive vertical and technical load, then a deload week to convert that load into adaptation. Four deload weeks across 20 weeks. Each phase has a specific job.
Phase 1
Foundation
Weeks 1 - 4 · deload Wk 4
Aerobic base, hike-run introduction, strength intro, mobility rhythm.
Phase 2
Build
Weeks 5 - 8 · deload Wk 8
Hill tempo, first heavy compound strength, technical descent introduction, gut training begins.
Phase 3
Specific
Weeks 9 - 13 · deload Wk 13
Peak strength (Wk 11), V02 on hill, race-effort tempo on climbs, rock-movement skill blocks.
Phase 4
Peak
Weeks 14 - 16
B2B rehearsal weekends. Wk 14 = 4h + 1h30 kit and fuelling rehearsal. Wk 16 Peak = 5h + 2h.
Phase 5
Sharpen + Taper
Weeks 17 - 19 · deload Wk 17
Absorb the Peak, then sharpen speed and confidence, then reduce volume while holding sharpness.
Phase 6
Race Week
Week 20
Easy activations, kit check, rest, and race day.
The Terrain You Are Training For
What alpine and technical actually means
Every race in this tier looks different, but they share four terrain characteristics the program is built to prepare you for.
How the Training Differs
What runnable and mid-range training does not cover
Runnable and mid-range trail fitness transfer, but they leave gaps that alpine will find. These are the gaps this program fills.
Progressive vertical to 3,000m+
The program layers climbing volume progressively across the 20 weeks, from moderate weekly gain into 3,000 to 4,000m Peak weeks. You develop the hike-run economy and vertical durability that a 2,500m+ race day rewards.
Power-hike as a trained skill
Above about 12 percent gradient, power-hiking is faster than running for most athletes. The program builds hike cadence, pole use, and the strength to hike efficiently for hours without wasting energy.
Rock-movement blocks
Alpine plateau is dolerite boulder and slab. The program includes ankle stability, foot-placement drills and slow controlled skill sessions so summit and ridge sections feel like skill, not survival.
Heavy compound + unilateral strength
Two sessions per week: Tuesday heavy compound (3 to 6 reps at RPE 8-9 in Peak Wk 11), Friday full-body and stability. Sims bone-density-locked. The eccentric quad capacity you need for a 2,500m descent is built here, not in long runs.
Fuelling on climbs
A an alpine and technical race takes 9 to 11 hours. Fuelling progresses from 60g to 90g carbohydrate per hour across the program, with practice built into long runs and B2B weekends. Higher vert costs more energy. The stomach trains as deliberately as the legs.
Female physiology integrated
Cycle phase shapes how every session feels. Follicular, luteal and menstrual phases are treated as data, with Critical Week adjustments at Wk 7, 11, 14 and 16 so peak load lands well. Peri and menopause guidance included where intensity tolerance, recovery and heat strain all shift.
Race Calendar
Events this program suits
Verified alpine and technical events across Australia and New Zealand at 2,500m+ of gain, high or very-high technicality, and alpine or exposed terrain.
Australia
New Zealand
Your race not listed? This program is built around alpine terrain characteristics rather than a single event. If you are preparing for an alpine or technical 50km at 2,500m+ of gain, contact us or use the Program Finder for a fit check.
What's Included
Everything you need, in one place
Training, strength, recovery, fuelling and coaching from one integrated platform. Nothing is bolted on.
Training Program
● Progressive 20-week 50km Alpine & Technical program, six phases, four deloads
● Tue tempo on hills (Peak: V02 on hill), Thu hill and vert reps
● Long-run cap 5h Sat Wk 16 Peak B2B (5h Sat + 2h Sun)
● Heavy compound + unilateral strength, glute med and calf power
● Integrated mobility, foam rolling, yoga and recovery work
Coaching + Community
● Weekly live coaching calls, join live or watch replays
● Direct coaching support across the program
● A community of women training for alpine and technical 50km races
● Access to the Her Trails Community Hub
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
Explore the All-In Membership