Her Trails Coaching

GPT100 Miler Team Relay
Program for Women

A 16-week training program built for women taking on the GPT100 Miler Team Relay. Designed to prepare you to run your leg of 33 to 49.5km across the rugged wilderness of Gariwerd with strength, technical confidence, and race-ready legs, whether you run at midday or midnight.

Duration

16 Weeks

Format

4-Person Team Relay

Your Leg

33 to 49.5km

Race Date

Fri 6 Nov 2026

Program Starts

Mon 20 Jul 2026

Access

Platform + App

The Course

Training for the GPT100 Miler Team Relay

The GPT100 Miler Team Relay covers the full 162km of the Grampians Peaks Trail from Mt Zero in the north to Dunkeld in the south, run continuously alongside solo and pairs Miler competitors. Your team of four has 50 hours from the Friday 8:00AM start to reach the Dunkeld finish line by Sunday morning. Each runner takes on one leg of 33 to 49.5km, with changeovers at Halls Gap, Mt William Carpark, and Griffin Fireline. Teams choose which runner takes which leg, allowing you to play to individual strengths and plan for night running exposure.

The Grampians Peaks Trail traverses sandstone ridgelines, exposed ledge paths, deep gorges, and dense scrubland through the wilderness of Gariwerd National Park. Each leg carries 1,555 to 2,350m of elevation gain in its own right. The terrain is technical and unforgiving: loose rock on climbs and descents, narrow paths with real exposure, and remote sections where self-sufficiency is non-negotiable. This is not a soft introduction to trail running.

The GPT100 is a World Trail Major, a UTMB World Series Qualifier, and part of the AUTRA Australian Trail Running Championships series, placing the relay in the most prestigious tier of Australian trail racing. When you are not running, you are crewing: driving between changeover points, supporting your teammates through their legs, and managing your own preparation in a charged team environment. This program trains the running and prepares you for everything surrounding it.

Program training begins Monday 20 July 2026 and runs for 16 weeks to race start.

The Four Legs

What you will actually run

Each leg is a substantial trail ultra in its own right. Your long run targets and elevation-focused sessions in this program are calibrated to the demands of your specific leg. Knowing what the terrain, distance, and likely race hour ask of you shapes exactly how we train.

Leg 1

Mt Zero to Halls Gap

Approx. 49.5km | ~2,350m gain

The longest leg and the highest in elevation. Leaves the Mt Zero trailhead and climbs into the rocky ridgelines of the Northern Grampians, traversing the Pinnacle, Hollow Mountain, and Boroka Lookout. Narrow exposed paths, loose sandstone descents, and sustained climbing with few flat sections define this opening leg. It sets the tone for the entire relay and, run in daylight, rewards experienced technical trail runners.

Demands: technical sandstone climbing, exposed ridgeline running, confident descent on loose ground, conservative early pacing

Leg 2

Halls Gap to Mt William Carpark

Approx. 40km | ~1,800m gain

Moves through the Wonderland Range and south through the central Grampians wilderness. Many teams will hit this leg in the evening hours, meaning it is the most likely to be run in the dark. Technical trail reading by head torch, sustained climbing through remote sections, and limited road access make this the leg that most rewards specific night running preparation in training.

Demands: night running on technical trail, head torch navigation, self-sufficiency, pacing management on undulating ground

Leg 3

Mt William Carpark to Griffin Fireline

Approx. 39km | ~1,700m gain

Traverses the southern central Grampians through the most remote section of the full route. Dense scrubland, drainage crossings, and rocky ridge sections with few access points. Likely run in the early hours of the morning. Runners who began their preparation with a full night of crewing arrive here managing sleep deprivation alongside the physical demands of the terrain. Mental steadiness and fuelling discipline determine how this leg goes.

Demands: pre-dawn navigation on remote trail, fatigue management after crewing, fuelling discipline, mental steadiness

Leg 4

Griffin Fireline to Dunkeld

Approx. 33km | ~1,555m gain

The shortest leg and the last. Traverses the Serra Range before the final descent into Dunkeld and the finish line. Likely run in the early morning, this leg rewards athletes who have managed their preparation well over the preceding 24 hours. The finish in Dunkeld completes 162km of continuous Grampians Peaks Trail and closes the relay for the team.

Demands: Serra Range climbing and technical descent, carrying team effort to the finish, dawn-hour focus

How We Train For It

Course-specific preparation, not generic endurance

The relay format and the Grampians terrain create specific demands that standard trail training does not address. Every element of this program is built around what your leg, and the hours surrounding it, will actually require.

Leg-Specific Long Run Targets

Peak long run targets are set at 40 to 50km on technical trail with 1,500m or more of elevation gain, calibrated to the demands of the longest relay leg. Runs are purposeful, not generic accumulation: nutrition practice, pacing at target effort, and full kit loading are built in progressively across the 16-week block.

Night Running Preparation

A minimum of two to three dedicated night running sessions are scheduled in the final eight weeks. Head torch navigation, technical movement in reduced light, and the specific mental focus required to run exposed terrain after dark are all trained skills. Leg 2 runners in particular are very likely to run in darkness. This is not optional preparation.

Technical Sandstone Skills

The Grampians ridgelines are some of the most technically demanding trail in Victoria: loose sandstone, narrow ledge paths with exposure, and steep rocky descents. Technique sessions address foot placement, descent control, and efficient movement on uneven ground so the terrain on race day is familiar rather than a source of anxiety.

Running Under Fatigue and Limited Sleep

The 50-hour relay window means most runners will reach their changeover point after a disrupted night. Sessions in the program are structured to simulate running on accumulated fatigue, building physical and mental resilience for a leg that may begin at 2am after 18 hours of crewing. The body can be trained to do this. It helps to have practised it.

Mandatory Gear and Nutrition Strategy

GPT100 mandatory gear requirements add real weight to your vest. Full-kit sessions confirm that every item fits, functions, and does not create problems across 40-plus kilometres. Alongside this, nutrition and hydration strategy is tailored to your specific leg distance and elevation, so fuelling is a practised plan, not a race-day guess.

The Crew-and-Run Mindset

Holding yourself ready to perform while supporting your teammates is a specific mental skill that standard race preparation does not address. The program includes psychological preparation for the transition from crew mode to race mode: the moment your changeover arrives, after hours of waiting and supporting, and you need to step forward and run. This program builds the framework for that shift.

PREREQUISITES

Before You Begin

A 100 mile team relay shares the load across four runners, with each athlete preparing for a 30 to 50 km leg over Grampians terrain. The 16-week build is designed for runners who already have a working aerobic base.

Running 25 to 35 km per week across 3 to 4 sessions before week one
Recent experience finishing a half marathon, trail event, or equivalent endurance effort
Willingness to commit to 5 to 10 hours of training per week through the build, tapered to your leg
Access to hills or undulating terrain for technical and climbing sessions
Confidence with daylight transitions and the possibility of running into early darkness on Leg 2 or Leg 4
A team of four committed to a shared start date and race weekend
Medical clearance if returning from injury, illness, or extended time off training

What's Included

Everything you need, in one place

Training, strength, recovery and coaching from one integrated platform, specific to the relay format, the Grampians terrain, and the demands of running your best leg when the moment arrives.

Training Program

●Progressive 16-week program with long runs calibrated to your relay leg distance and elevation
●Night running sessions and mandatory gear familiarisation built into the final 8 weeks
●Integrated strength for technical trail and descent resilience
●Mobility and recovery sessions for durability across a 16-week block

Coaching + Community

●Weekly live coaching calls, join live or watch replays
●Fuelling and nutrition guidance for wilderness and overnight efforts
●A community of women preparing for the GPT relay experience
●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