Her Trails Coaching
Ikara Ultra NorthSouth 50+50
Program for Women
A 100km epic across two days
A structured 20-week training program built for the Ikara Ultra NorthSouth 50+50, a 100km journey through the ancient Ikara-Flinders Ranges split across two days. Run the stunning 50km from Mt Little Station to Wilpena Pound on Friday, rest overnight, then join the regular 50km course on Saturday to finish inside the Pound. This program builds the endurance, the back-to-back durability and the recovery skills to run strong on day two, supported by experienced coaches and a community of women preparing for the same race.
The Course
Training for the Ikara Ultra NorthSouth 50+50
The NorthSouth 50+50 turns a Flinders trip into a 100km epic across two days, through the ancient grandeur of the Ikara-Flinders Ranges. On Friday you run the stunning 50km section from Mt Little Station along the Heysen Trail to Wilpena Pound, alongside the 100 Mile runners. You rest overnight at the Pound, then on Saturday you join the regular 50km course and run it all the way to the finish at the Wilpena Pound Visitor Centre.
The country is what makes it hard. The trail is rocky and dry underfoot, the aid stations are far apart, and the real challenge of a two-day race is running strong on day two with 50km already in your legs. The program develops the endurance, the back-to-back durability and the recovery skills to make the second 50 count, not simply to survive it.
The Two Days
What you will actually run
The race is two 50km days with an overnight in between. Each has its own character and demands, and knowing what each one asks of you shapes how we train for it. Distances below are approximate.
How We Train For It
Course-specific preparation, not generic endurance
Every element of this 20-week program is built around what the NorthSouth 50+50 actually asks of you. Two 50km days with an overnight in between is a different challenge than a single hundred, and the training is specific because the format is specific.
Back-To-Back Long Runs
The whole race is a back-to-back. Weekend long runs are deliberately paired, a solid day followed by another on tired legs, so your body learns to run well the morning after a 50, which is exactly what day two demands.
Overnight Recovery
The overnight is where the second 50 is won. We rehearse refuelling, rehydration, leg care and sleep between hard days so your recovery routine is dialled and repeatable well before you are doing it for real at the Pound.
Rocky Outback Footwork
The Flinders trail is dry, rocky and uneven, with creek beds and loose fire trail underfoot. Terrain-specific sessions train foot placement, ankle stability and confidence on rough ground so the surface costs you less energy across both days.
Climbing On Tired Legs
Day two finishes with the Tanderra Saddle loop, the biggest climb of the weekend on the most tired legs of the weekend. We load climbing into the back end of long runs so ascending strong on fatigue is a rehearsed skill, not a race-day surprise.
Fuelling Across Two Days
Fuelling a two-day race means fuelling to finish day one and to start day two well. Protocols are rehearsed on every long run and back-to-back so what you eat, when and how much is completely settled well before race weekend.
The Second Morning
Standing on the start line for day two, legs already heavy, is the mental hinge of the race. The program includes specific back-to-back execution work and mental rehearsal so when you start that second 50 you already know you can run it, and finish it strong on the Pound loop.
What's Included
Everything you need, in one place
This program covers your running, strength, recovery and coaching from one integrated platform. Nothing is bolted on.
Training Program
- βProgressive 20-week NorthSouth 50+50 program
- βBack-to-back long runs and rocky-trail sessions for remote outback terrain
- βIntegrated strength for runners program
- βIntegrated mobility work for durability
Coaching + Community
- βWeekly live coaching calls, join live or watch replays
- βFuelling, hydration and race-day execution guidance
- βA connected community of women preparing for the same race
- βAccess to the Her Trails community for support and connection
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
- βAccess to every Her Trails program including trail, road and strength
- βCommunity and coaching platform with weekly coaching calls
- βStrength and mobility training for runners
- βCoaching support between races and training blocks
- βOngoing community support and accountability
- βDiscounts on merchandise and selected partner opportunities
Questions before you commit?
Choosing a program is a real commitment of time and energy, and it is normal to want to talk it through first. Here are a few places to start.
We can connect you with an All-In member for a relaxed call about the program, fitting training around work and family, or anything else on your mind.
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