Her Trails Training Program
50km Trail Ultra
Ranges Tier: 1,500 to 2,500m Elevation20-Week Program for Women
A 20-week training program for women racing 50km with 1,500 to 2,500m of elevation gain. This tier covers any ranges 50km race -whether forest, coastal, or ridge terrain -that demands sustained climbing, technical footwork, and adaptability. Built around terrain characteristics, not a single event.
This is a tier program, not event-specific. A few major races (UTMB Kosci 50, UTA50, Six Foot Track) have dedicated Her Trails programs. This tier program is built for the terrain type and elevation band, and works for any 50km race at 1,500 to 2,500m that fits. Use the Program Finder to check if your race has a dedicated program -if not, this tier is the right fit.
Who This Program Is For
Any ranges 50km race at 1,500 to 2,500m
This program suits you if you're racing a 50km on mountain terrain with genuine climbing, mixed technical footing, and variable exposure โ anywhere your race sits at 1,500 to 2,500 metres of gain. Ranges racing is honest work: climb efficiently, move confidently over technical ground, and stay composed through changing conditions. It demands skill and fitness, but it's not alpine survival.
Expected median female finish time for ranges racing is 7.5 to 9 hours. Peak weekly climbing volume reaches 2,000 to 2,500 metres. The program caps long runs at 4 hours 30 minutes, with a Peak back-to-back weekend of 4h30 Saturday + 2h Sunday.
The 20-Week Arc
Six phases, four deloads, one race day
The program follows a 3-up / 1-down rhythm: three weeks of progressive load, then a deload week to convert load into adaptation. Four deload weeks across 20 weeks. Each phase has a specific job.
Phase 1
Foundation
Weeks 1 to4 ยท deload Wk 4
Aerobic base, strides, strength intro, mobility rhythm.
Phase 2
Build
Weeks 5 to8 ยท deload Wk 8
Hill tempo, first heavy compound strength, descent introduction, gut training begins.
Phase 3
Specific
Weeks 9 to13 ยท deload Wk 13
Peak strength, V02 on hill, race-effort tempo on climbs, descending under fatigue.
Phase 4
Peak
Weeks 14 to16
Back-to-back rehearsal weekends. Long run peaks at 4h30 Saturday. Kit and fuelling dialled.
Phase 5
Sharpen + Taper
Weeks 17 to19 ยท deload Wk 17
Absorb the Peak, sharpen speed and confidence, 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
The four pillars of ranges training
Ranges racing demands sustained climbing, technical footwork, adaptability across conditions, and strong descending. This program trains each pillar independently, then integrates them into race-ready composure.
How the Training Differs
What flat trail or road training leaves out
If you're coming from flat trail or road running, ranges racing has specific demands. These are the gaps this program fills.
Progressive vertical to 2,500m
The program layers climbing volume progressively across 20 weeks, from moderate weekly gain into 2,000 to 2,500m Peak weeks. You develop the hike-run economy and vertical durability ranges racing rewards.
Power-hiking as a trained skill
Above 12 percent gradient, power-hiking is faster than running. The program builds hike cadence and the strength to hike efficiently for hours without energy waste.
Technical descent blocks
Dedicated sessions build confidence and quad tolerance on loose, steep, rooted terrain, so the second half of race day stays strong and composed.
Heavy compound + unilateral strength
Two sessions per week: heavy compound strength and unilateral stability work. Eccentric quad capacity is built here, not in long runs alone.
Fuelling on long efforts
A ranges race is 7.5 to 9 hours. Fuelling progresses across the program, with practice built into long runs and back-to-back weekends. The stomach trains as deliberately as the legs.
Female physiology integrated
Cycle phase shapes how every session feels. Critical Week adjustments are built at key phases so peak load lands well. Peri and menopause guidance included.
Race Examples
Verified events at ranges tier 1,500 to 2,500m
Below are examples of events this program is built for. Your race isn't listed? That's fine โ what matters is the terrain type and elevation band, not the specific event. If your race is a 50km on rocky singletrack with 1,500 to 2,500m of gain, this program fits. Use the Program Finder to verify, or contact our coaching team if you're unsure.
Australia: Examples by State
What's Included
Everything built around this tier
Training, strength, recovery, fuelling, and coaching all integrated into one platform. Nothing is bolted on.
The Program
โ 20-week progressive progression, six phases, four deloads
โ Tuesday: hill tempo; Thursday: hill reps and vertical work
โ Long-run cap at 4h 30m, with back-to-back weekend rehearsals
โ Heavy compound strength + unilateral stability work
โ Integrated mobility, recovery, and technical movement work
Coaching + Community
โ Weekly live coaching calls, join live or watch replays
โ Direct coaching support throughout the program
โ A community of women training for ranges 50km races
โ Access to Her Trails Community Hub
Also Worth Considering
Racing multiple times this season?
The Her Trails All-In Membership gives you access to every program across the year, plus coaching support as you transition between races and training blocks. If you're planning more than one race this season, it's usually more cost-effective than buying programs individually.
Best Value for Multiple Races
Her Trails All-In Membership
$220 / quarter
โ Access to all Her Trails programs (trail, road, strength)
โ Community platform with weekly live coaching
โ Strength and mobility for runners
โ Coaching support between races
โ Discounts on merchandise and partners
Explore MembershipQuestions before you commit?
Choosing a program is a real commitment of time and energy, and it is normal to want to talk it through first. Here are a few places to start.
We can connect you with an All-In member for a relaxed call about the program, fitting training around work and family, or anything else on your mind.
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