Her Trails Coaching

Ikara Ultra 50 Mile
Program for Women

Parachilna Gorge to Wilpena Pound

A structured 20-week training program built for the Ikara Ultra 50 Mile, a north-to-south blast through the ancient Ikara-Flinders Ranges. The course begins at the legendary Heysen Trail Head in Parachilna Gorge and runs south through the Aroona, Trezona, Yanyanna and Wilcolo aid stations to Ikara, finishing with the iconic Tanderra Saddle loop inside Wilpena Pound. Build the trail-specific endurance, rocky-trail footwork and mental durability to race the sun to the line, supported by experienced coaches and a community of women preparing for the same race.

Duration

20 Weeks

Distance

50 Mile (approx. 80km)

Terrain

Rocky outback trail, creek beds, fire trail

Location

Wilpena Pound, South Australia

Race Date

1 May 2027

Access

Platform + App

The Course

Training for the Ikara Ultra 50 Mile

The Ikara Ultra 50 Mile is a north-to-south blast through the ancient grandeur of the Ikara-Flinders Ranges. It begins at the legendary Heysen Trail Head in Parachilna Gorge and runs south through the Aroona, Trezona, Yanyanna and Wilcolo aid stations before reaching Ikara and starting the iconic Tanderra Saddle loop inside Wilpena Pound. The finish waits at the Wilpena Pound Visitor Centre, and for many runners the reward for a well-timed day is a magical sunset from the Tanderra Saddle summit.

The country is what makes it hard. The trail is rocky and dry underfoot, the aid stations are far apart, and the sun is your ultimate opponent across a long, exposed day. The final Tanderra Saddle loop delivers the biggest climbing right at the point most runners want to be finished. The program develops the endurance, the outback footwork and the pacing patience to run it well, not simply to survive it.

The Course Sections

What you will actually run

The course breaks into four distinct sections, running south from Parachilna Gorge to Wilpena and finishing on the Pound loop. Each has its own character and demands, and knowing what each one asks of you shapes how we train for it. Distances below are approximate.

Section 1

Parachilna Gorge to Aroona

Approx. 20km | the Heysen Trail opening

The race launches from the legendary Heysen Trail Head in Parachilna Gorge and heads south into big, ancient country toward the Aroona aid station, the high early point of the course. Fresh legs and a long day ahead make this the easiest place to run too hard. The job here is simple: settle in, run within yourself, and set up the day.

Demands: controlled early pacing, restraint on fresh legs, finding a rhythm you can hold all day

Section 2

Aroona to Trezona and Yanyanna

Approx. 22km | creeks, fire trail, open country

From Aroona the course opens out into the working outback: dry creek crossings, fire trail and long lines of open country through the Trezona and Yanyanna aid stations. This is where the race becomes remote and the sun does its work. The running is runnable but relentless, and the aid stations are a long way apart, so fuelling, hydration and pacing all get tested well before the hardest part of the day.

Demands: heat management, disciplined fuelling and hydration, self-sufficiency between distant aid stations

Section 3

Wilcolo to Ikara

Approx. 20km | into Wilpena Pound

The trail carries on through the Wilcolo aid station toward Ikara at the edge of Wilpena Pound. Arriving here in one piece, still eating and still moving well, is the mark of a race run smart, because the hardest section of the whole day is still to come. This is the moment to reset, refuel and get ready for the loop.

Demands: managing effort through the middle miles, arriving at Ikara with something left, a clean transition before the loop

Section 4

The Tanderra Saddle loop and finish

Final 18km | the Pound loop and biggest climb

The final section is the iconic Tanderra Saddle loop inside Wilpena Pound, the biggest climbing of the day saved for the end. Legs that already have a full day in them are asked to climb up to the saddle, where a well-timed run is rewarded with a magical sunset, and then descend to the finish at the Wilpena Pound Visitor Centre. Nothing about this loop is a victory lap. It is where the race is decided.

Demands: late-race climbing on fatigued legs, mental resilience through the final loop, racing the sun to the summit

How We Train For It

Course-specific preparation, not generic endurance

Every element of this 20-week program is built around what the Ikara Ultra 50 Mile actually asks of you. A north-to-south outback 80 that saves its biggest climb for the final loop is a different race than a front-loaded mountain course, and the training is specific because the course is specific.

Long-Run Endurance

80km in remote country is a long day on feet. Progressive long runs and back-to-back weekends build the deep endurance base to keep moving strongly through the middle miles, so you reach the Pound loop with the fitness to run it, not just walk it in.

Rocky Outback Footwork

The Flinders trail is dry, rocky and uneven, with creek beds and loose fire trail underfoot. Terrain-specific sessions train foot placement, ankle stability and confidence on rough ground so the surface costs you less energy across the day.

Climbing On Tired Legs

The Tanderra Saddle loop delivers the biggest climb of the day in the final 18km. Long runs are built with climbing loaded into the back end so you rehearse ascending strongly when the legs are already tired, exactly as the course demands.

Heat And Self-Sufficiency

The sun is the ultimate opponent out here and aid stations are far apart. We rehearse carrying and rationing your own fluid and food, managing heat and staying on top of hydration, so the remote sections never catch you short.

Fuelling A Long Day

Nothing ends a 50 mile day faster than a stomach that stops cooperating. Fuelling and hydration protocols are rehearsed on every long run so what you eat, when and how much is completely settled well before you line up in Parachilna Gorge.

The Final Loop

The Pound loop comes at the moment most runners are ready to be done. The program includes specific late-race execution work, mental rehearsal and pacing sessions so when you leave Ikara for the final Tanderra Saddle climb you already know how to find another gear.

What's Included

Everything you need, in one place

This program covers your running, strength, recovery and coaching from one integrated platform. Nothing is bolted on.

Training Program

●Progressive 20-week Ikara Ultra 50 Mile program
●Rocky-trail and back-loaded climbing sessions for remote outback terrain
●Integrated strength for runners program
●Integrated mobility work for durability

Coaching + Community

●Weekly live coaching calls, join live or watch replays
●Fuelling, hydration and race-day execution guidance
●A connected community of women preparing for the same race
●Access to the Her Trails community for support and 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

✓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

Before you decide

Questions before you commit?

Choosing a program is a real commitment of time and energy, and it is normal to want to talk it through first. Here are a few places to start.

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