Her Trails Coaching
50km Trail Ultra
Coast & Forest: 1,000 to 1,500mProgram for Women
A structured 20-week training program for women preparing for a runnable 50km trail ultra on coastal tracks, beaches or forest fire-road with 1,000 to 1,500 metres of climb. This is the terrain most runners know best, which makes it the most accessible way into the 50km distance. Runnable does not mean easy: when the climbs don't force you to walk, you run almost the whole way, and that is its own serious challenge.
Race-specific programs: Some events at up to 1,500m already have their own dedicated Her Trails program with course-tailored preparation, including Surf Coast Century 50, Two Bays 56, Tarawera T50 and Run the Forest. If your race is one of these, the race-specific build is the better fit. Use the Program Finder to check.
Who This Program Is For
Training for a runnable 50km on trail
This program is built for women targeting a 50km on runnable trail terrain: coastal tracks, forest fire road, rolling bushland, low ranges. If your race has between 1,000 and 1,500 metres of climb and only moderate technicality, this is the training that matches what your body will actually be asked to do on race day.
Expected median female finish time for a runnable coast & forest race is 6.5 to 8 hours. Long-run cap is 4 hours, with a Peak B2B of 4h + 1h30 = 5h30 weekend. The most common pathway into a first 50km trail ultra.
The 20-Week Arc
Six phases, four deloads, one race
The program follows a 3-up / 1-down rhythm: three weeks of progressive load, then a deload week to convert that load into adaptation. Four deload weeks across 20 weeks. Each phase has a specific job.
Phase 1
Foundation
Weeks 1 - 4 · deload Wk 4
Aerobic base, strides, strength intro, mobility rhythm.
Phase 2
Build
Weeks 5 - 8 · deload Wk 8
Threshold on hills, speed intervals, descent introduction, gut training begins.
Phase 3
Specific
Weeks 9 - 13 · deload Wk 13
Race-effort tempo, big long runs, hard hilly efforts, fuelling on schedule.
Phase 4
Peak
Weeks 14 - 16
B2B rehearsal weekends. Wk 14 = 3h30 + 1h30. Wk 16 Peak = 4h + 1h30.
Phase 5
Sharpen + Taper
Weeks 17 - 19 · deload Wk 17
Absorb the Peak, then sharpen speed and confidence, then reduce volume while holding sharpness.
Phase 6
Race Week
Week 20
Easy activations, kit check, rest, and race day.
The Distance
What 50km on trail actually feels like
50km is the distance where trail running changes character. It is long enough that early pacing decisions shape how the final hours feel. Technical enough that fitness alone is not the whole story. And demanding enough that the runners who arrive best prepared are not always the ones who trained the most, but the ones who trained for the right things.
Runnable 50km trail races move through rolling bushland, forested ridgelines, coastal ranges or volcanic terrain, with enough climbing to change the nature of the effort but plenty of runnable ground in between. The challenge is not extreme vertical. It is the way terrain keeps shifting, the way fatigue compounds quietly through the second half, and the way the final 10 kilometres feels very different from anything that came before it on flat ground.
This program is built around that reality, preparing you for the full experience of race day, not just the distance on the entry form.
How the Training Differs
What road training does not cover
Road fitness transfers, but it leaves gaps that trail will find. These are the gaps this program fills.
Running by effort, not pace
On hilly trail, pace per kilometre becomes meaningless. You learn to run by feel and heart rate, reading the terrain and adjusting effort constantly. It is a different skill from road running and it is learned through practice, not intuition.
Descending as a skill
Descents accumulate quad damage quietly. By the final kilometres, legs that carried you well to halfway may feel entirely different. Descent sessions are built in from Wk 7 because they are the training most runners skip, and the reason many struggle late in a trail race.
Hiking as strategy
Power-hiking steep sections is not a concession. It is how smart trail runners protect their legs and sustain overall speed. Knowing when to walk is trained deliberately, not figured out mid-race when it is already too late.
Gut training across hours
A 50km takes 6.5 to 8 hours. Fuelling progresses from 60g to 90g carbohydrate per hour across the program. The stomach trains as deliberately as the legs, and late-race difficulty is as much about energy management as fitness.
Female physiology integrated
Cycle phase shapes how every session feels. The program treats follicular, luteal and menstrual phases as data, not noise. Includes guidance for perimenopause and menopause where intensity tolerance, recovery and heat strain all shift.
Fatigue awareness as a skill
Every session opens with a 30-second body scan. A traffic-light framework (Green / Yellow / Red) tells you whether to train as written, scale, or rest. The runners who reach race day strong are the ones who learned to read their own load.
Race Calendar
Events this program suits
Verified events at up to 1,500m across Australia and New Zealand: runnable 50km trail ultras with up to 1,500m of gain and moderate or lower technicality.
Australia
New Zealand
Your race not listed? This program is built around Coast & Forest terrain characteristics rather than a single event. If you are preparing for a runnable 50km trail ultra with up to 1,500m of gain and time on feet as the primary challenge, contact us or use the Program Finder for a fit check.
What's Included
Everything you need, in one place
Training, strength, recovery, fuelling and coaching from one integrated platform. Nothing is bolted on.
Training Program
● Progressive 20-week 50km Coast & Forest program, six phases, four deloads
● Tuesday quality (tempo on hills, descent introduction), Thursday speed
● Long-run progression building to 4h at Peak Wk 16 Sat + 1h30 Sun
● Integrated strength for runners with glute med activation
● Integrated mobility, foam rolling, yoga and recovery work
Coaching + Community
● Weekly live coaching calls, join live or watch replays
● Direct coaching support across the program
● A connected community of women on the trail
● Access to the Her Trails Community Hub for support and accountability
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