Your Trail Start Line

Her Trails x Noosa Ultra-Trail 30km (Pomona Sundowner)

Step into Queensland’s signature summer trail run. The Noosa Ultra-Trail 30km program prepares you for a point-to-point course that winds from Pomona through the shaded Yurol State Forest, along rolling fire trails and open 4WD tracks before finishing at the Noosa District Sports Complex.

This 12-week training block builds endurance, rhythm, and heat readiness. You’ll train for runnable terrain, strengthen your posture and core, and learn how to manage hydration, pacing, and recovery under warm and humid conditions.

Program Starts: 22 December 2025

Duration: 12 Weeks

Race Day: 21 March 2026

What Makes Her Trails Different

✔ We train the whole runner: You’ll build climbing strength and aerobic endurance while learning how to fuel, hydrate, and recover in Queensland’s heat.
✔ We coach with female physiology in mind: Training load, intensity, and recovery are shaped by hormonal rhythm to help you sustain energy and reduce injury risk.
✔ We blend structure and intuition: Our programs create rhythm and accountability while encouraging you to listen, adjust, and absorb training rather than push through.
✔ We are built for connection: Join weekly coaching calls and an active community that values honesty, curiosity, and growth.
✔ We focus on recovery as much as effort: Expect mobility, journaling prompts, and mindset work that help you balance ambition with absorption.

Your 12-Week Phase Structure

Prime to Build (Weeks 1–3): Lay the foundation with rhythm and posture. Long runs range from 60–90 minutes on mixed terrain. Strength sessions twice weekly focus on glutes and core. Hydration and heat adaptation begin here through morning or sunset runs.
Mindset: Strong Starts from the Centre – consistency over intensity.

Build (Weeks 4–8): Gradually extend long runs up to 2.5 hours and integrate back-to-back weekends every 2–3 weeks. Add progressive climbing and aerobic strength sessions. Practice nutrition and hydration every 30–40 minutes to adapt to heat.
Mindset: Endure the Middle Miles – steady effort builds real confidence.

Peak & Polish (Weeks 9–10): Long runs reach 24–26 km at race effort. Include race-effort intervals and pace simulations on dirt or fire trails. Strength becomes mobility maintenance.
Mindset: Composure Under Load – efficiency and calm under pressure.

Taper & Integrate (Weeks 11–12): Reduce training volume by 40–50 percent while maintaining sharpness. Focus on sleep, nutrition, and nervous system recovery.
Mindset: Run Light, Land Soft – presence over pressure.

Female-Specific Focus

✔ Cycle Adaptability: Alternating high-load and consolidation weeks help manage hormonal fluctuations and support recovery.
✔ Heat Adaptation: Learn to run smart in humidity by pacing, fuelling, and cooling with intention. Early or sunset sessions help the body adjust safely.
✔ Absorption Over Output: True adaptation happens in recovery. Use journaling, rest, and mindful movement to process both physical and emotional load.
✔ Strength Continuity: Glute and core activation remain consistent to build pelvic stability and reduce fatigue over long runnable terrain.

Her Trails in Motion

These films capture our athletes and community in action across the races where Her Trails runs dedicated programs. They offer a real glimpse of how training, racing, and community support come together: moving beyond the plan, into lived experience.

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