Her Trails Coaching
Ultra-Trail Kosciuszko 50km
Program for Women
A 20-week program for Ultra-Trail Kosciuszko 50 by UTMB in the Snowy Mountains, NSW. Designed for around 50km of runnable alpine terrain and approximately 1,300m of climbing, this build progressively prepares you for snow-gum forest, ski trails, flowing singletrack, exposed alpine plateau and the climb toward Eagles Nest.
The Course
Running the Kosciuszko 50km
Ultra-Trail Kosciuszko 50 by UTMB moves through the heart of Australiaβs alpine country. The course is largely runnable, but that does not make it easy. The combination of altitude, open exposure, rolling climbs, long runnable sections and variable mountain weather asks for smart pacing, strength and discipline from the start.
With approximately 1,300 metres of climbing across 50 kilometres, this is a course where runners need to be comfortable holding a steady rhythm for long periods rather than simply surviving steep terrain. The runnable nature of the course can be deceptive. Go too hard too early and the altitude, exposure and final kilometres will find you.
The terrain includes snow-gum forest, ski trails, flowing singletrack and exposed alpine plateau, with the course climbing toward Eagles Nest before returning through the high country. Training for Kosci 50 means preparing for sustained effort, confident descending, fuelling discipline, kit readiness and the ability to adapt when mountain conditions change.
The Course Sections
What you will actually run
The 50km course moves through distinct phases, each with its own rhythm and demands. Understanding these sections shapes how we train for the event.
How We Train For It
Course-specific preparation, not generic endurance
Every element of this 20-week program is built around what Kosci 50 actually asks of you: runnable endurance, climbing rhythm, downhill control, strength, fuelling, kit confidence and the ability to adapt in alpine conditions.
Runnable Alpine Endurance
Kosci 50 rewards runners who can hold steady effort across long runnable sections without overreaching early.
- βBuild aerobic capacity for sustained time on feet
- βDevelop rhythm across rolling alpine terrain
- βPractise effort-based pacing, not pace chasing
Climbing Strength
The elevation is not extreme by ultra standards, but the climbs still matter when they arrive inside a long 50km effort.
- βDevelop efficient climbing mechanics
- βPractise when to run, hike or back off
- βBuild strength for climbing under fatigue
Descending Confidence
Late-race descending asks for strength, stability and composure when your legs are already tired.
- βImprove downhill control without excessive braking
- βBuild quad durability through progressive strength
- βPractise foot placement on varied terrain
Alpine Kit Readiness
Kosci can shift quickly. Your kit needs to be practised, not packed for the first time on race morning.
- βLayering and mandatory gear rehearsal
- βTraining in variable weather where possible
- βConfidence carrying and using race-day equipment
Fuelling Practice
A runnable 50km requires early and consistent fuelling, even when the effort feels controlled.
- βPractise race-day nutrition on long runs
- βBuild confidence with hydration and electrolytes
- βTrain your gut before race day
Alpine Mindset
The course asks you to stay patient, adaptable and calm when the environment changes around you.
- βDevelop confidence in exposed sections
- βUse effort cues when pace becomes irrelevant
- βStay composed when conditions shift
Is this program right for you?
This is a 20-week progression, so you do not need to arrive already running peak ultra volume. The program is designed to build you steadily toward the demands of Kosci 50, with the early weeks creating rhythm, consistency and strength before the more race-specific work begins.
You will get the most from this program if you are currently running regularly, have some recent trail or endurance experience, and are ready to build toward longer runs, climbing, descending and time on feet over the coming months.
- You are currently running consistently, even if your volume is moderate
- You can comfortably complete shorter trail runs or road runs and are ready to build
- You have completed, or are working toward, a half marathon, trail event or similar endurance goal
- You are willing to train 4 to 6 days per week as the program progresses
- You have access to hills, stairs or treadmill incline for climbing preparation
- You are open to building strength, descending confidence, fuelling habits and kit readiness alongside your running
- You will seek medical or allied health guidance if returning from injury, illness or extended time away from training
How the program opens
When you start the program, your introductory resources and the first two weeks of training are open straight away. This gives you time to understand the structure, settle into the rhythm of the program and prepare for the first phase of your build.
From there, each new week opens the weekend prior, so you can stay focused on the training block in front of you while still having enough time to plan around work, family, travel and life.
If your race is sooner than the full 20-week timeline, bring this to the Monday coaching call. We can help you choose the best entry point, adapt your load and make the program work for your current fitness, recent training history and event date.
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 supported as a whole runner, not just handed a plan. The program includes structured training, strength, mobility, recovery, race preparation and Monday coaching calls, with each training week opening the weekend prior.
Training Program
- β4 to 6 structured run sessions per week, progressive and aligned with the Kosci 50 course profile
- βStrength for runners to build power, stability and trail-specific resilience
- βMobility and yoga sessions to support recovery, alignment and injury prevention
- βWeekly education across mindset, nutrition, female physiology and race preparation
Coaching + Community
- βLive weekly coaching calls on Mondays with Coach Sam and the team
- βGuidance on how to adapt sessions around life, energy, cycle, travel and recovery
- βPrivate community of runners preparing for trail and ultra events
- βOngoing support, accountability and connection through Her Trails
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
- βAccess to every Her Trails program including trail, road and strength
- βCommunity and coaching platform with weekly coaching calls
- βStrength and mobility training for runners
- βCoaching support between races and training blocks
- βOngoing community support and accountability
- βDiscounts on merchandise and selected partner opportunities
