Your Training Starts Here
Roller Coaster 23: The 16-Week Training Program
Roller Coaster is not a “set and forget” course. It rewards runners who can manage effort on the climbs, stay steady on tired legs, and descend with confidence. Over 16 weeks, we build the fitness, durability, and mindset to do exactly that.
What makes Her Trails different
We train the whole runner. You’ll build climbing legs and aerobic strength, and you’ll also learn how to manage your nervous system, recover well, and adapt training across stress, sleep, and cycle shifts.
We coach in real time. Weekly coaching calls and community support help you troubleshoot niggles, refine pacing, and stay anchored when motivation wobbles.
Built by and for women. Female physiology, psychology, and real-world life load are not add-ons here. They shape how the program is designed and how you’re supported.
You’re not “just following a plan”. This is a guided training experience with context, coaching and connection, designed to evolve with you week by week.
Train wherever you are. City, trails, treadmill, travel weeks: we coach effort, terrain adaptation, and consistency so you can keep moving forward, even when life is full.
What’s included
4–6 structured run sessions per week tailored to Roller Coaster’s terrain, climbing profile, and race duration.
1–2 strength sessions weekly to build power, stability, and downhill resilience.
1–2 mobility or yoga sessions to restore, realign, and keep your body moving freely as load builds.
Weekly live coaching call plus ongoing guidance to keep training clear and sustainable.
Community Hub access for daily connection and shared momentum.
Fuel and hydration guidance to support energy and recovery.
Physio-informed durability support for injury prevention and long-term consistency.
Take the leap. Invest in yourself.
This program gives you structure, coaching, and community so you can meet the course with calm confidence and finish stronger than you started.
Frequently Asked Questions
Is this program suitable if this is my first trail race of this distance?
Yes. The Roller Coaster 23km program is designed to support runners stepping up into longer, hillier trail events. If you can comfortably run for 60–90 minutes and are ready to train consistently, this program will guide you through the build with clarity, progression, and support.
This course sounds tough. Will the training really prepare me for it?
Yes. Roller Coaster is demanding because of its constant climbing, descending, and lack of flat rhythm. This program is built specifically to prepare your legs, lungs, and nervous system for that terrain, including steep pinches, long descents, and rolling fatigue.
I already run regularly. Will the early weeks feel too easy?
Possibly, and that’s intentional. The early weeks focus on priming and consistency so your body can absorb the climbing and load that comes later. Many runners underestimate how valuable this phase is for staying injury-free and strong.
Do I need to train on the actual course?
No. While training on hilly terrain is helpful, the program is designed so you can prepare from anywhere. We coach effort, climbing strategy, and downhill control so the training translates even if you don’t have access to the Dandenong Ranges.
I’m Melbourne/VIC-based. Are there opportunities to run in the Dandenongs?
Yes. For VIC-based runners, optional Her Trails group runs are often held in the Dandenong Ranges, including terrain similar to the Roller Coaster course. These runs are supportive, inclusive, and focused on building confidence rather than speed.
What if I miss sessions or can’t follow the plan perfectly?
That’s normal. This program is built for real life. You’ll learn how to adapt sessions, prioritise key workouts, and keep progressing without guilt when weeks don’t go to plan.
Is this just a downloadable plan, or is there coaching?
This is a coached experience. Alongside your training sessions, you’ll have access to weekly live coaching calls, community support, and ongoing guidance to help you train with confidence.
How does this program support women specifically?
Her Trails programs are designed by women, for women. We consider female physiology, recovery, stress load, and the realities of balancing training with work, family, and life. You’re supported as a whole person, not just an athlete.
What support is there when training feels hard or overwhelming?
You’re not expected to navigate it alone. Between coaching calls, community spaces, and built-in guidance, there are always places to ask questions, reset, and keep moving forward.
