Her Trails Coaching
Coast to Coast Mountain Run
30km · 16 WeeksProgram for Women
A structured 16-week training program for women preparing for the mountain run stage of New Zealand's iconic Kathmandu Coast to Coast: 30km across the Southern Alps from Klondyke Corner over Goat Pass to Aickens. Build the mountain fitness, river-crossing confidence, boulder-hop skill and descent strength this course actually asks for.
Who This Program Is For
Training for the mountain run stage
Coast to Coast is New Zealand's most iconic multisport event. The mountain run stage takes you 30km across the Southern Alps from Klondyke Corner, up the Deception River, over Goat Pass at 1,076m and down the Mingha River to Aickens. Rocky riverbed, multiple unbridged river crossings, boot-track mountain climbs and technical descents. Nothing about it is runnable at pace end to end. Race day is decided by mountain confidence, river-crossing composure, boulder movement and pacing over a 3.5 to 5 hour effort.
This program is built for women preparing for the standalone mountain run or as part of the full Kathmandu Coast to Coast. Expected median female finish time is 3.5 to 5 hours. Long-run cap is 3 hours, with mountain-specific back to back weekends in the Peak block.
The Course
What you will actually run
The 30km course breaks down into three distinct sections, each asking something different from your body and your composure.
How We Train For It
Course-specific preparation, not generic 30km training
Mountain Vertical
Progressive climbing volume across 16 weeks to build the hike-run economy that a Goat Pass ascent asks for. You develop the strength to move well up 1,000m of sub-alpine trail.
River Crossing And Boulder Skill
Slow controlled skill sessions on unstable ground: boulder movement, foot placement, water entry and exit. What feels sketchy in Week 4 becomes second nature by Peak.
Technical Descent Blocks
Dedicated sessions on steep technical descending build the confidence and quad tolerance to move well down the Mingha side without wrecking your legs.
Strength And Durability
Two focused strength sessions each week: heavy compound for power, unilateral for stability, calf and ankle work for boulder terrain. The structures that protect you from the injuries mountain training exposes.
Fuelling And Mandatory Kit
Full nutrition, hydration and mandatory kit protocol for a 3.5 to 5 hour alpine mountain effort. Practice built into long runs and back to back weekends.
Weather And Composure
Goat Pass weather can turn. The program builds the mental composure to keep executing when the conditions do not go your way, and the kit confidence to know you can handle it.
What's Included
Training Program
● 16-week structured plan built specifically for Coast to Coast mountain run
● 4 to 6 run sessions per week, terrain and altitude specific
● 1 to 2 strength sessions weekly, video-guided
● 1 to 2 mobility or yoga sessions weekly
● Long-run progression building to 3h Peak, plus mountain back to back weekends
Coaching + Community
● Weekly live coaching and community calls
● Nutrition guidance and mandatory kit advice for race day
● Physical therapy input from ultra-experienced clinicians
● A community of women training for Coast to Coast
● Access to the wider Her Trails Community Hub
Kathmandu partnership: In partnership with Kathmandu, gain gear advice, exclusive offers and outdoor tips to help you get race-ready.
Also Worth Considering
Training for more than one race this year?
All-In Membership gives you access to every Her Trails race program plus the full coaching platform for a single quarterly fee.
