Her Trails Coaching
UTMB Kosciuszko 30
Program for Women
32 kilometres of hand-picked, flowy, runnable alpine trail between Perisher, Bullocks Flat and Thredbo. The Kosci30 is the perfect first ultra-adjacent race, long enough to ask something real of you, kind enough in terrain and elevation to reward a 14-week, well-built training block. This program is designed for women coming from road, half marathon, marathon or shorter trail backgrounds who are ready to step into the alpine.
The course
Starting at the ski hub of Perisher, the Kosci30 takes runners on a 32 km point-to-point journey through some of the most photographed terrain in the Snowy Mountains. The course is deliberately non-technical: smooth, runnable single trail, gentle alpine descents and the flowy Thredbo Valley trails, selected to give a first-time trail racer the entire UTMB Kosci atmosphere without the technical demand of the longer distances.
Three sections, one alpine arc
We break the course into three honest sections so your training mirrors the demands of race day.
Section 1: 14.9 km
Perisher to Bullocks Flat
A 10:00 start at Perisher Ski Resort drops you straight into alpine open country. Expect early climbs to settle into, sweeping views, and a long, runnable descent down the mountain to Bullocks Flat. Pacing the opening 15 km is the single most important skill on this course, the descent rewards patience and punishes anyone who let the first kilometre run hot.
Section 2: 7.7 km
Bullocks Flat to Ngarigo
A shorter middle section that links the alpine descent into the Thredbo Valley network. Less elevation, more rhythm, this is where halfway-fatigue meets a course that suddenly feels very runnable, and most runners either find their rhythm or drift into a survival pace. We train this segment specifically.
Section 3: 10 km
Ngarigo to Friday Flat, Thredbo
10 km of flowy, gorgeous Thredbo Valley single trail to the finish line at Friday Flat. Cumulative fatigue is real here, even though the trail is kind, the legs are 22 km in. The work we do in weeks 8-12 is built around being able to actually run this last 10 km, not just survive it.
How we train for it
Six training pillars across 14 weeks, built for a runner stepping into her first alpine trail race.
Pillar 01
Aerobic endurance
Progressive long runs build the durability to be on feet for up to 7 hours and 30 minutes, with the back-half strength to keep moving when your legs have already done 22 km.
Pillar 02
Runnable climb & descent
The course climbs and falls without ever becoming technical. We train the legs to climb economically and descend in control, because the descent off Perisher is where Kosci30 races are won and unravelled.
Pillar 03
Strength for runners
Weekly strength sessions develop the power, control and durability that protect your knees, hips and ankles on descent, and let you keep good form when fatigue arrives in the final 10 km.
Pillar 04
Mobility & recovery
One to two mobility or yoga sessions a week restore range of motion, support recovery and reduce the injury risk that comes with adding alpine kilometres to your usual training week.
Pillar 05
Fuel & race execution
A 7-hour cutoff means fuelling matters from kilometre one. We teach race-day nutrition, hydration, checkpoint discipline and drop-bag strategy, the boring stuff that decides whether you finish strong or arrive at Friday Flat empty.
Pillar 06
Confidence in the alpine
The Snowy Mountains have their own weather. We prepare you mentally and practically for unpredictable conditions, mandatory gear, race-morning logistics and the psychology of standing on your first alpine start line.
Before you begin
This program is designed for women coming into Kosci30 with one of the following backgrounds: a recent road or trail half marathon, a marathon, a 21 km trail event, or 12+ months of consistent running with a base of 25-35 km per week. If you're newer than that, message us, we'll point you to a build-up plan first so the 14 weeks land on a body that's ready.
Everything you need, in one place
Training Program
14-week structured build
- 4-6 progressive run sessions per week
- Weekly strength training for trail runners
- 1-2 mobility or yoga sessions
- Long-run progression toward a 26-28 km peak
- Built around your real life, train wherever you are, in the city, the bush, or travelling
Coaching & Community
You're never just following a plan
- Weekly live coaching calls with the Her Trails team
- Daily access to our online community of women
- Nutrition guidance for training and life
- Physical therapy input from ultra-experienced clinicians
- Race-week briefing covering gear, fuel, transport and pacing
All-in membership
Stay in for $220 / quarter
Continue with the Her Trails community after Kosci30 for $220 per quarter, keep the coaching, the calls, the community and the strength & mobility programming that keep you running for years, not just for one finish line.
