Her Trails Coaching

UTMB Kosciuszko 50km
Program for Women

The Kosci 50 course is a unique blend of runnable trail, alpine exposure and altitude, and it requires smart, grounded preparation. This 20-week program is built to meet the physical and mental demands of Kosci 50, while supporting you through strength, recovery, coaching and community.

Program

20 Weeks

Race Date

26 Nov 2026

Distance

50km

Elevation

1,300m gain

Location

Snowy Mountains, NSW

Terrain

Alpine fire trail, subalpine meadow, rocky descent

The Course

Running the Kosciuszko 50km

The UTMB Kosciuszko 50km takes you through the heart of Australia's alpine country. Starting from Thredbo, the course moves across wide alpine fire trails and subalpine meadow paths through Kosciuszko National Park. The terrain is predominantly runnable, with sweeping views across the high country, but the altitude, exposure and unpredictable weather give this course a character that is entirely its own.

With 1,300 metres of elevation gain across 50 kilometres, this is not a flat ultra on fast trails. The course sits at altitude throughout, which changes how your body processes effort, fuels and recovers between climbs. One notable rocky technical descent demands attention and control, but the majority of the course rewards runners who can settle into a consistent, patient rhythm across open terrain.

Late November alpine conditions are famously unpredictable: daytime temperatures range from 15 to 25 degrees at lower elevations, dropping to 5 to 15 degrees at altitude, with morning starts near freezing. Snow, hail, sun and thunderstorms can all arrive in a single day. Extended time at elevation increases weather exposure, and mandatory gear is essential. This course asks you to be prepared for everything.

The Course Sections

What you will actually run

The 50km course moves through three distinct phases, each with its own terrain character and demands. Understanding what each section asks of you shapes how we train for it.

Section 1

Thredbo to the High Country

~15km | Alpine climb to altitude

The opening section climbs from Thredbo into the alpine zone on wide fire trails and well-formed paths. The altitude begins to work on you early, even though the terrain is runnable. This section rewards patience: runners who settle into an effort-based rhythm rather than chasing pace on the climb will carry that composure into the long middle kilometres.

Demands: pacing restraint on the opening climb, effort management at altitude, settling into race rhythm

Section 2

Alpine Traverse and Subalpine Meadows

~20km | High country exposure

The long middle section traverses subalpine meadows and open high-country terrain with sweeping views across the Snowy Mountains. The trails are predominantly wide and runnable, but the altitude, exposure and potential for rapid weather changes make this the most mentally demanding section of the course. You are above the treeline, exposed to whatever the sky delivers, and the distance between checkpoints requires self-sufficiency and composure.

Demands: sustained effort at altitude, weather management, fuelling discipline across long exposed sections, mental resilience in isolation

Section 3

Descent and Return to Thredbo

~15km | Rocky descent + finish

The final section includes the notable rocky technical descent that defines the closing kilometres of Kosci 50. After 35 kilometres of predominantly runnable trail at altitude, this descent demands attention, foot placement and quad control on fatigued legs. The terrain underfoot shifts from wide fire trail to rocky, technical singletrack, and the transition is sudden. Runners who have trained specifically for controlled descending on tired legs will move through this section with confidence.

Demands: technical descent on fatigued legs, foot placement on rocky terrain, quad preservation, finishing with composure

How We Train For It

Course-specific preparation, not generic endurance

Every element of this 20-week program is built around what the Kosci 50 actually asks of you. The training is specific because the course is specific.

Alpine Endurance at Altitude

Running at altitude changes how your body processes effort. Sessions build the aerobic capacity and pacing awareness you need to sustain effort in thinner air.

●Run by feel rather than pace at elevation
●Build aerobic capacity for sustained effort in thinner air
●Manage the compounding effect of altitude on fatigue

Pacing on Runnable Terrain

The Kosci 50 is predominantly runnable, which makes it tempting to push too hard too early.

●Effort management on rolling fire trail
●Hold back through fast opening kilometres
●Keep reserves for the final descent and finish

Technical Descent Control

The rocky descent in the final section is sudden and demanding after 35 kilometres of wide trail.

●Foot placement on rocky terrain under fatigue
●Quad preservation through sustained descending
●Confident movement rather than braking

Weather Preparedness

Kosci is famous for delivering four seasons in one day.

●Mandatory gear management and layering strategy
●Running in variable and uncomfortable conditions
●Adapting effort when conditions change mid-race

Fuelling for Ultra Distance

A 50km effort at altitude demands disciplined fuelling from the first kilometre.

●Train your gut to absorb fuel across the full race effort
●Checkpoint strategy and hydration planning
●Practise race-day nutrition on long training runs

Alpine Mindset

The long exposed traverse above the treeline is where race days are made or lost.

●Frameworks for when effort stops feeling optional
●Composure through isolation and long exposed sections
●Resilience when the course asks more than fitness alone

PREREQUISITES

Before You Begin

A 50km at altitude on alpine terrain is a serious undertaking. The 20-week build assumes you arrive with a working aerobic base and the time to absorb steadily increasing load.

Comfortable running 30 to 40 km per week across 4 sessions before week one
Recent experience finishing a half marathon or longer event in the past 12 months
Willingness to commit to 6 to 12 hours of training per week through the build
Access to hills or stairs for vertical sessions, and a treadmill or trail loop for long days
Confidence on technical descents, or appetite to develop it during the program
Medical clearance if returning from injury, illness, or extended time off training

What's Included

Everything you need, in one place

Coached by a team built by and for women, on trails we run ourselves. You are coached in real time as a whole runner, not just following a plan. Your week is released each Saturday so you meet each week where you are.

Training Program

●4 to 6 structured run sessions per week: progressive, terrain-specific, aligned with the Kosci 50 course profile
●Strength for runners program: targeted sessions to build power, stability and trail-specific resilience
●Mobility and yoga sessions to support alignment, flexibility and injury prevention
●Within the program weekly are deeper insights to support you more broadly: mindset, nutrition, female physiology and race preparation

Coaching + Community

●Live weekly coaching calls with Coach Sam and the team
●Cycle-aware adaptation with flex days for energy and load management
●Private community of runners preparing for events at Kosciuszko
●Access to the Her Trails community for ongoing 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