Her Trails Coaching

Roller Coaster 46km
Program for Women

An 18-week program built for the elevation, fatigue and relentless rhythm of the Roller Coaster 46km double loop in the Dandenong Ranges. This program coaches you as a whole runner: building climbing strength, descent durability and the pacing intelligence to run this course well.

Program

18 Weeks

Race Date

17 Oct 2026

Distance

46km Double Loop

Elevation

Approx. 2,200m gain

Location

Dandenong Ranges, Victoria

Terrain

Singletrack, fire trail, steep pinches, fern gully

Access

Platform + App

The Course

Training for the Roller Coaster 46km

The Roller Coaster 46km is a double loop through the Dandenong Ranges that rewards patience and punishes overconfidence. Two laps of approximately 23km, each loaded with sharp climbs, technical descents, fern gully singletrack and fire trail. The elevation is constant. There is no flat section long enough to settle into rhythm, and no true recovery between efforts.

This is not a course you can bluff your way through. The constant climbing, repeated descents and lack of recovery demand patience, durability and smart pacing. The double loop format adds a psychological layer: you finish the first lap knowing exactly what the second one asks of you.

Our HQ is based in this terrain. We understand the sharp pinches, rolling fatigue, damp winter trails and the cost of pushing too hard too early. This program is Dandenongs-built.

The Double Loop

What you will actually run

The 46km course is two identical laps through the Dandenong Ranges. Each lap has its own internal rhythm, but the real challenge is what happens when you start the second one. Understanding that shapes how we train for it.

Loop 1: The Climb

Into the Ranges

~12km | steep climbing, ridgeline

The first half of the loop sends you straight into the climbing. Sharp pinches through eucalyptus forest, narrow singletrack winding through fern gullies, and short steep rises that stack on top of each other with minimal flat between them. The trail surface shifts between hard-packed fire trail, loose dirt singletrack and occasional steps. Early pacing here determines everything that follows.

Demands: climbing economy from the start, power hiking discipline, pacing restraint on fresh legs

Loop 1: The Return

Descents and Rolling Trail

~11km | technical descents, undulating

The second half of the loop brings repeated descents on narrow trail, interspersed with short punchy climbs that never let you settle. Damp conditions through the fern gullies make footing uncertain. The terrain is relentlessly undulating, accumulating quad fatigue without the obvious signal of a single long descent. You return to the start having completed 23km, roughly 1,100m of climbing, and a loop that felt longer than the distance suggests.

Demands: descent control on tired quads, technical footing on damp trail, arriving at halfway with reserves intact

Loop 2

The Same Trail, Different Runner

23km | ~1,100m gain on fatigued legs

You know exactly what is coming. Every climb, every descent, every section of trail you ran two hours ago. The course has not changed but your body has. The sharp pinches that felt manageable at kilometre 5 now arrive at kilometre 28 with 1,100m of climbing already in your legs. Quads that absorbed the descents in Loop 1 now have to do it again with significantly less capacity. This is where the race is won or lost, and it is where the double loop format becomes a mental challenge as much as a physical one.

Demands: pacing recalibration under fatigue, mental resilience on familiar terrain, fuelling execution, finishing with control

How We Train For It

Course-specific preparation, not generic endurance

Every element of this program is built around what the Roller Coaster 46km actually asks of you. The training is specific because the course is specific.

Climbing Strength

The Roller Coaster is defined by its climbs. Short, sharp and relentless.

●Hill repeats, power hike training and progressive vertical loading
●Knowing when to hike and when to run
●Loop 2 pinches become a trained effort, not an unravelling

Descent Durability

Repeated descents on narrow, damp singletrack accumulate quad fatigue faster than most runners expect.

●Downhill running technique and eccentric quad loading
●Absorb the second loop without the braking pattern
●Descent control that preserves time and energy

Double Loop Pacing

Running Loop 1 at the effort level that leaves enough for Loop 2 is the central skill of this race.

●Effort management on undulating terrain
●Run by heart rate and feel rather than pace
●Cumulative elevation does not catch you out at halfway

Strength for Durability

Not supplementary work. A core part of preparing for a course that never stops asking your legs to work.

●Glute, quad and calf durability across the full 46km
●Sustain climbing power into the second loop
●Descent control on fatigued legs

Fuelling for Sustained Effort

Fuelling during steep climbing is uncomfortable, and many runners under-fuel in Loop 1 and pay for it in Loop 2.

●Nutrition timing practised around long hilly sessions
●Eating and drinking on variable terrain
●A trained habit, not an afterthought

The Second Loop Mindset

Starting Loop 2 knowing exactly what is ahead is a specific psychological challenge.

●Managing effort when motivation drops
●Breaking the second loop into smaller segments
●Staying present when the distance feels heavy

What's Included

Everything you need, in one place

Coached by a team built by and for women, on trails we run ourselves. You are coached in real time as a whole runner, not just following a plan. Your week is released each Saturday so you meet each week where you are.

Training Program

●Progressive 18-week Roller Coaster 46km program
●Running sessions designed for Dandenong Ranges terrain
●Integrated strength for runners program
●Integrated mobility and yoga for durability

Coaching + Community

●Weekly live coaching calls, join live or watch replays
●Cycle-aware adaptation with flex days for energy and load management
●Fuel and hydration guidance for endurance and recovery
●Private community of runners preparing for the same event
●Access to the Her Trails community for ongoing 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

✓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

Frequently Asked Questions

Is this program right for me if this is my first ultra?

Yes. Many women join Her Trails for their first ultra distance. If you are currently comfortable running for around 60 to 90 minutes and are ready to train consistently, this program is designed to guide you step by step with support and clarity.

I already run regularly. Will the early weeks feel too easy?

They might, and that is intentional. The priming phase helps your body and nervous system settle so you can absorb the training that follows. Even experienced runners benefit from this reset. It creates consistency, not setbacks.

Do I have to attend group runs or live coaching calls?

No. Everything beyond your scheduled training sessions is optional. Group runs and live calls are there to support connection, confidence, and learning. If you can attend, wonderful. If not, your program still works exactly as intended.

I live in Victoria. Are there opportunities to train on the course?

Yes. If you are VIC-based, our optional Her Trails group runs are regularly held in the Dandenong Ranges, including sections of the Roller Coaster course. These runs are guided, welcoming, and focused on building familiarity and confidence on the terrain.

What if I miss sessions or life gets in the way?

That is expected, not a failure. This program is designed for real life. You will learn how to adjust, prioritise, and keep moving forward without guilt or pressure when weeks do not go to plan.

Is this just a training plan, or will I be coached?

This is a coached experience. Alongside your structured sessions, you will have access to live weekly coaching and community calls, ongoing education, and practical guidance to help you train with confidence.

How does Her Trails support women specifically?

Our programs are built by women, for women. We consider female physiology, recovery needs, stress load, and the realities of balancing training with work, family, and life. You are supported as a whole person, not just an athlete.

What support is there when things feel hard or uncertain?

You are not expected to figure it out alone. Between coaching calls, community support, and guidance built into the program, there are always places to ask questions, reset, and keep going.