Her Trails Coaching
Surf Coast Century 100km Solo
Program for Women
A structured 20-week training program designed to prepare you for the full Surf Coast Century 100km course. Build endurance, strength and terrain awareness while being supported by experienced coaches and a community of runners preparing for the same challenge.
The Course
Training for the Surf Coast Century 100km
The Surf Coast Century 100km is a dynamic coastal ultra that combines runnable terrain with constantly changing trail conditions. The course begins on the sands of Anglesea Beach before moving along the Surf Coast Walk, through the Anglesea Heath, into inland Otway forest trails and back to the coastline for the final kilometres to the finish.
Rather than simply building endurance, this program develops the durability, pacing control and terrain awareness required to move efficiently across the full 100km course.
The Four Legs
What you will actually run
The 100km course is divided into four legs, each with its own terrain character and demands. Understanding what each leg asks of you shapes how we train for it.
How We Train For It
Course-specific preparation, not generic endurance
Every element of this program is built around what the Surf Coast Century 100km actually asks of you. The training is specific because the course is specific.
Sand Running
We include beach and soft surface running sessions throughout the program so that sand running at the end of 100km is a trained skill, not a surprise. Foot strike, cadence and effort management on soft ground are practised early and often.
Pacing for Undulating Terrain
Leg 2 is where many runners overcook the return. Sessions specifically address effort management on rolling terrain, training you to run by feel and heart rate rather than pace, so the cumulative elevation does not catch you out at the midpoint.
Back-to-Back Long Runs
The inland legs arrive when you already have 50km in your legs. Back-to-back long run sessions in the Strengthening and Sharpening phases simulate the fatigue of running into Legs 3 and 4, teaching your body to keep moving when the effort stops feeling manageable.
Technical Trail Skills
Reef platforms, loose clay and flowing singletrack all require different movement patterns. Trail technique sessions address foot placement, descent control and cadence on variable surfaces so the technical sections of Legs 1 and 3 do not cost you unnecessary energy or time.
Fuelling at Race Duration
The Surf Coast Century is an all-day effort. Fuelling sessions are structured around long run duration, training your gut to absorb and process nutrition for 10 to 16 hours. Checkpoint strategy, drop bag planning and fluid management are all addressed specifically for this course.
Late-Race Mindset
Legs 3 and 4 are where the race becomes a mental challenge as much as a physical one. The program includes specific mindset and resilience work for the long hours between checkpoints, so you have frameworks and tools ready when the effort stops feeling optional.
What's Included
Everything you need, in one place
This program covers your training, strength, recovery and coaching from one integrated platform. Nothing is bolted on.
Training Program
- ●Progressive 20-week Surf Coast Century 100km program
- ●Running sessions designed for coastal ultra terrain
- ●Integrated strength for runners program
- ●Integrated mobility work for durability
Coaching + Community
- ●Weekly live coaching calls, join live or watch replays
- ●Nutrition and fuelling guidance for long trail efforts
- ●A connected community of women preparing for the same race
- ●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
Surf Coast Century Stories
Hear directly from runners who have trained with Her Trails and experienced the Surf Coast Century journey. These stories capture the terrain, the community and the personal growth that comes from preparing for a race like this.
