Her Trails Coaching
Ultra-Trail Kosciuszko 100km by UTMB
Program for Women
The Kosci100 is a runnable alpine ultra across the rooftop of Australia. It asks for patience, aerobic durability, fuelling skill, climbing strength, descending resilience, weather readiness and the ability to stay calm deep into fatigue. Over 20 weeks, this Her Trails program builds the whole runner, not just the kilometres.
The Course
Running the Kosciuszko 100km
Starting at Perisher Ski Resort, the Kosci100 moves through alpine meadows, snow gum country and high-country terrain, including the summit of Australiaβs highest peak, Mt Kosciuszko. It is a runnable 100km, but runnable does not mean easy.
The challenge is cumulative: long stretches of steady running, sustained climbing and descending, altitude, exposure, changing alpine weather, mandatory gear, fuelling decisions and the mental work of staying composed for many hours. This course rewards athletes who can manage effort early, fuel consistently and keep making good decisions when tired.
The Course Demands
What the race asks of you
Rather than treating the course as a single distance, we train for the phases of the experience: the early alpine rhythm, sustained runnable middle, fatigue-loaded climbing and descending, low-light possibility and the final third where systems matter more than motivation.
How We Train For It
Course-specific preparation, not generic endurance
Every element of this 20-week program is built around what Kosci100 actually asks of female trail and ultra runners. We train aerobic durability, climbing and descending strength, fuelling, kit fluency, low-light confidence, recovery, strength and nervous system regulation.
Aerobic Durability
The course is runnable enough that your aerobic engine matters all day. Easy volume, long runs and controlled progression do the quiet work.
- βRun by RPE rather than pace
- βBuild repeatable aerobic weeks
- βProtect energy for later blocks
Back-to-Back Long Runs
Back-to-back weekends teach the body to move again on tired legs without needing one huge long run every week.
- βBuild durability without overreaching
- βPractise fuelling when already fatigued
- βTrain emotional patience
Climbing + Power Hiking
Hiking is not failure. It is a strategic skill that helps protect effort, keep moving and preserve the legs.
- βHike before effort spikes
- βBuild uphill strength and economy
- βPractise run-hike transitions
Descending Resilience
Late-race descending is a strength skill. We build quads, hips, feet and attention so you can descend without panic braking.
- βQuad preservation under fatigue
- βFoot placement and line choice
- βConfidence on tired legs
Fuelling for 100km
Fuelling is not an afterthought. It is a trained skill that starts early in the program and becomes more specific as the long runs grow.
- βPractise eating before you feel low
- βTest carbohydrate, sodium and fluids
- βBuild gut confidence gradually
Night + Weather Preparedness
The course may ask you to move in darkness or changing alpine conditions. We make the unfamiliar familiar before race day.
- βHeadtorch and battery confidence
- βLayering and mandatory gear fluency
- βCalm movement in reduced visibility
Why Her Trails
You are not just following a plan
You are joining a coached training experience built for women who want to prepare seriously without losing themselves in the process. The goal is not simply to get you to the start line. It is to help you arrive with fitness, self-trust, practical systems and a body that has been respected along the way.
We Train the Whole Runner
Running, hiking, strength, mobility, nervous system support, fuelling, mindset and recovery all sit inside the program.
We Coach in Real Time
Weekly coaching calls give you a place to ask questions, troubleshoot roadblocks and stay connected to the bigger picture.
Built By and For Women
We include cycle-aware and hormone-aware guidance, energy availability, strength, recovery and practical adaptation for real life.
Train Wherever You Are
You do not need alpine terrain every week. We show you how to build specific capacity using the terrain and time you have.
Before You Begin
A 100km alpine ultra is a serious commitment. This program assumes you are already running consistently and have enough endurance experience to begin a structured build. You do not need to be fearless or elite. You do need a foundation, a willingness to fuel, and enough life space to recover.
- Consistent running across recent months, ideally 4 to 5 sessions per week
- Recent experience with long trail runs, mountain days, marathon training or ultra-distance preparation
- Ability to build towards peak weeks of meaningful time on feet, including long runs, back-to-back weekends, strength and recovery
- Willingness to train fuelling, hydration, mandatory gear and race-day systems, not just fitness
- Capacity to include strength, mobility and recovery as part of the program
- Medical or allied health clearance if returning from injury, illness, pregnancy, surgery or extended time away from training
- Support from work, family or household systems for the demands of a 20-week ultra build
What's Included
Everything you need, in one place
Coached by a team built by and for women, this program gives you the structure, context and support to move through a 100km build with confidence. Your week is released each Saturday so you can meet each block with clarity.
Training Program
- β4 to 6 structured run sessions per week across the build
- βProgressive long runs, back-to-back weekends and a 6-hour peak craft rehearsal
- βStrength, mobility, yoga and recovery support for trail and ultra running
- βFuelling, kit, night running, pacing and race-specific guidance
Coaching + Community
- βWeekly live coaching and community calls
- βFemale-specific adaptation across cycle, perimenopause, menopause and life load
- βAccess to the Her Trails community for support, honesty and accountability
- βOngoing resources through the Her Trails Community Hub
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
