Her Trails Coaching
Surf Coast Century 100km Relay
Team of Four Program for Women
Four runners. One coastal ultra. Built for women preparing to share the Surf Coast Century 100km as a team of four. This program coaches you as a whole runner across the demands of your leg: beach sand, clifftop singletrack, hill climbs, technical reef sections, and the pacing awareness needed to hand over to your teammate strong.
The Course
Running the Surf Coast Century
The Surf Coast Century is a 100km coastal ultra starting and finishing in Anglesea, Victoria. The course moves through towering sea cliffs, ironbark forest, surf beaches including Bells Beach, remote wilderness and clifftop singletrack. Teams hand over at each checkpoint, with support crews providing logistics between legs.
As a relay team of four, each runner takes one leg of approximately 24โ27 kilometres across distinct sections of the Surf Coast. Each leg has its own character: beach sand and reef scrambling, cliff-top singletrack, hilly forest, and a coastal finish. This program prepares you to run your leg strong, hand over confident and contribute well to your team across the day.
The Four Legs
What each teammate will run
The 100km course is split into four legs, each finishing at a checkpoint where the next runner takes over. Each leg has its own terrain character and physical demand. Understanding what your leg asks shapes how you train for it.
Leg 1
Coastline Crusade โ Anglesea to Torquay
24.5km | 625m gain | Cutoff 4h45min
Launches from Anglesea Beach into classic Surf Coast terrain: clifftop singletrack, ocean lookouts and the dramatic coastline around Point Addis. Flows through ironbark forest, hits the iconic sands of Bells Beach, then tackles a fun, technical stretch of reef platforms and rock pools before finishing at Torquay.
Demands: early-day pacing discipline, footwork on reef and rock, sand efficiency, navigating ocean glare on exposed clifftops.
Leg 2
Ironbark Basin โ Torquay to Anglesea Green
24.5km | 455m gain | Cutoff 9h
Showcases the Surf Coast Walk at its best. Cruises along dramatic clifftop trails with sweeping ocean views past Jan Juc and Bells Beach, then dives into the flowing singletrack of the Eumeralla trails. Twisting bushland paths, scenic lookouts and fast runnable terrain deliver a spectacular return into Anglesea.
Demands: sustained running economy on rolling terrain, efficient handover after the fastest opener, mental rhythm through undulating singletrack.
Leg 3
Currawong Falls โ Anglesea to Moggs Creek
27km | 715m gain | Cutoff 14h15min
The crux of the course. Starts with a quirky under-bridge crawl and builds to epic climbs including Heartbreak Hill and the Distillery Creek Climb. Flowing singletrack past Currawong Falls and Ironbark Gorge, with wildflowers and endless bushland beauty. A final ascent before a thrilling descent to the Moggs Creek checkpoint.
Demands: climbing power, sustained ascent management, technical descent control on tired legs, fuelling for the longest and hilliest leg.
Leg 4
Lookouts and Lighthouses โ Moggs Creek to Anglesea
24km | 490m gain | Anchor leg
The anchor leg climbs to the Ocean Views lookout before turning east for home. Runs through Moggs Creek, Fairhaven and Aireys Inlet, passing the iconic lighthouse mid-leg. Clifftop trails, secluded beaches and a final stretch along Urquhart Beach lead triumphantly back to the finish at Anglesea Green.
Demands: hilly opening on potentially nervous legs, composure across the long middle section, sand-running efficiency at the finish, finishing the team's day strong.
How We Train For It
How we build you toward your leg
The 12 weeks move through three phases: Foundation (aerobic consistency and recovery habits), Build (progressive volume, terrain-specific work and pacing practice), and Race Prep (leg simulation, handover practice and a deliberate taper). Training is released weekly so you meet each week where you are: physically, mentally and hormonally. Cycle-aware adaptation is built in.
Approximately 80% of sessions sit at conversational effort. Higher intensity is layered in during Build to develop the strength and pacing needed for a single, hard 25-kilometre effort on Surf Coast terrain.
Sand and Beach Efficiency
Soft and hard sand running is unique to the Surf Coast. Sessions develop foot placement, cadence and energy management on sand so the beach sections feel like rhythm rather than struggle.
Clifftop and Singletrack
Sustained running on undulating coastal singletrack is the bulk of every leg. Tempo and steady-state efforts on rolling terrain build the durability to keep moving well across 24 to 27 kilometres.
Climbing Strength
Leg 3 in particular asks for repeated climbing power. Hill repeats, sustained climbing intervals and run-to-hike transitions build the legs and lungs for ascents like Heartbreak Hill and Distillery Creek.
Technical Footwork
Reef platforms, rocky beach sections and root-laced forest singletrack require quick foot placement. Dedicated technical sessions train confidence and reduce injury risk on the trickier sections of your leg.
Race-Pace Pacing
A relay leg is run harder than a solo 100km but smarter than a half marathon. Pacing practice teaches you to start at sustainable effort, hold it through the middle and finish able to hand over strong.
Team Handover and Logistics
Warm-up timing at checkpoints, support crew coordination, fuelling between legs, and managing nerves while waiting to run. Dedicated sessions cover the team-specific demands that solo runners never face.
Before You Begin
Is this program right for you
To step in well, you should have a consistent running habit and be comfortable on trail. As a guide: regular weekly running of around 25 to 35 kilometres, long runs of at least 12 to 15 kilometres in the past few months, and previous experience running on undulating off-road terrain. From there, we guide you step by step toward the specific demands of your leg.
If you are unsure whether this program is the right fit, or if you would like help choosing which leg suits each teammate best, reach out to us at [email protected].
What's Included
Everything you need, in one place
You are coached in real time, as a whole runner, by a team built by and for women. This is not a plan you follow alone.
Training Program
โ 3 to 5 run sessions per week scaled to your leg
โ 1 to 2 strength sessions weekly: posterior chain, single-leg stability, joint resilience
โ Scheduled mobility and yoga sessions for durability
โ Team handover, support crew planning and race-week prep
โ Deliberate taper for race-day freshness
Coaching + Community
โ Weekly live coaching calls, join live or watch replays
โ Cycle-aware adaptation with flex days for energy and load
โ Nutrition guidance and fuelling practice built into long runs
โ Private community of runners preparing for the same race
โ 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
โ Access to every Her Trails program including trail, road and strength
โ Community and coaching platform with weekly coaching calls
โ Strength and mobility training for runners
โ Coaching support between races and training blocks
โ Ongoing community support and accountability
โ Discounts on merchandise and selected partner opportunities
Explore the All-In Membership
Surf Coast Century Stories
Hear directly from runners who have trained with Her Trails and experienced the Surf Coast Century journey. These stories capture the terrain, the community and the personal growth that comes from preparing for a race like this.
