Her Trails Coaching
50km Trail Ultra
Ranges: 1,500 to 2,500mProgram for Women
A structured 20-week training program for women targeting a 50km trail ultra on ranges terrain, with elevation between 1,500 and 2,500 metres. Rocky singletrack, sustained climbs, ridge exposure, stairs and scramble. Build the sustained climbing capacity, technical descending, power-hiking economy and race-day composure this tier of course actually asks for. Rolling start, race-agnostic, coached by women who have raced it.
Race-specific programs: Some events at 1,500 to 2,500m already have their own dedicated Her Trails program with course-tailored preparation, including UTMB Kosci 50, UTA50, Roller Coaster Run 46, Six Foot Track and Sydney Trail Ultra. If your race is one of these, the race-specific build is the better fit. Use the Program Finder to check.
Who This Program Is For
Training for a real mountain 50km, without alpine exposure
This program is built for women targeting a 50km with genuine mountain character but not full alpine exposure: rocky singletrack, sustained climbs, ridge sections and technical descents, on ranges country between 1,500 and 2,500 metres of climb. Trail is honest work, not survival. Race day is decided by climbing economy, descending strength and the composure to keep executing across changing terrain.
Expected median female finish time for a ranges race is 7.5 to 9 hours. Peak weekly climbing volume reaches 2,000 to 2,500 metres. Long-run cap is 4 hours 30 minutes, with a Peak B2B of 4h30 + 2h = 6h30 weekend.
The 20-Week Arc
Six phases, four deloads, one race
The program follows a 3-up / 1-down rhythm: three weeks of progressive load, then a deload week to convert that load into adaptation. 4 deload weeks across 20 weeks. Each phase has a specific job.
Phase 1
Foundation
Weeks 1 - 4 · deload Wk 4
Aerobic base, strides, strength intro, mobility rhythm.
Phase 2
Build
Weeks 5 - 8 · deload Wk 8
Hill tempo, first heavy compound strength, descent introduction, gut training begins.
Phase 3
Specific
Weeks 9 - 13 · deload Wk 13
Peak strength (Wk 11), V02 on hill, race-effort tempo on climbs, descending under fatigue.
Phase 4
Peak
Weeks 14 - 16
B2B rehearsal weekends. Wk 14 = 3h30 + 1h30. Wk 16 Peak = 4h30 + 2h. Kit and fuelling dialled.
Phase 5
Sharpen + Taper
Weeks 17 - 19 · deload Wk 17
Absorb the Peak, then sharpen speed and confidence, then reduce volume while holding sharpness.
Phase 6
Race Week
Week 20
Easy activations, kit check, rest, and race day.
The Terrain You Are Training For
What ranges country actually means
Every race in this tier looks different, but they share four terrain characteristics the program is built to prepare you for.
How the Training Differs
What runnable coast & forest training does not cover
Runnable coast and forest fitness transfers, but it leaves gaps that ranges country will find. These are the gaps this program fills.
Progressive vertical to 2,500m
The program layers climbing volume progressively across the 20 weeks, from moderate weekly gain into 2,000 to 2,500m Peak weeks. You develop the hike-run economy and vertical durability that a 1,500m+ race day rewards.
Power-hike as a trained skill
Above about 12 percent gradient, power-hiking is faster than running for most athletes. The program builds hike cadence and the strength to hike efficiently for hours without wasting energy.
Technical descent blocks
Dedicated sessions on technical descending build the confidence and quad tolerance to move well down loose, steep, root-crossed and rocky terrain, so the second half of race day does not become a controlled fall.
Heavy compound + unilateral strength
Two sessions per week: Tuesday heavy compound (3 to 6 reps at RPE 8-9 in Peak Wk 11), Friday full-body and stability. Sims bone-density-locked. Eccentric quad capacity is built here, not in long runs.
Fuelling on climbs
A ranges race takes 7.5 to 9 hours. Fuelling progresses from 60g to 80g carbohydrate per hour across the program, with practice built into long runs and B2B weekends. The stomach trains as deliberately as the legs.
Female physiology integrated
Cycle phase shapes how every session feels. Follicular, luteal and menstrual phases are treated as data, with Critical Week adjustments at Wk 7, 11, 14 and 16 so peak load lands well. Peri and menopause guidance included.
Race Calendar
Events this program suits
Verified events at 1,500 to 2,500m across Australia at 1,500 to 2,500m of gain, on rocky singletrack, ridges and technical terrain.
Australia
Your race not listed? This program is built around ranges terrain characteristics rather than a single event. If you are preparing for a ranges 50km at 1,500 to 2,500m of gain on rocky singletrack, contact us or use the Program Finder for a fit check.
What's Included
Everything you need, in one place
Training, strength, recovery, fuelling and coaching from one integrated platform. Nothing is bolted on.
Training Program
● Progressive 20-week 50km Ranges program, six phases, four deloads
● Tue tempo on hills (Peak: V02 on hill), Thu hill and vert reps
● Long-run cap 4h 30m Sat Wk 16 Peak B2B (4h30 Sat + 2h Sun)
● Heavy compound + unilateral strength, glute med and calf power
● Integrated mobility, foam rolling, yoga and recovery work
Coaching + Community
● Weekly live coaching calls, join live or watch replays
● Direct coaching support across the program
● A community of women training for ranges 50km races
● Access to 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
✓ 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