Her Trails Coaching · Race Program
Two Bays Trail Run 28km
Dromana to Cape Schanck · Sunday 17 January 202712-Week Training Program for Women
Your 12-week build for the Two Bays 28km: a point-to-point from Dromana to Cape Schanck, around 27.4km with about 705m of ascent, including the steep early climb over Arthurs Seat. This program builds the aerobic endurance, trail strength and climbing confidence you need to arrive calm, capable and ready for the finish at Cape Schanck. Coached by women, designed for women.
The Race
What the Two Bays 28km asks of you
The 28km starts at 7:00 am in Dromana, in waves one minute apart, and finishes at Cape Schanck, with a bus back to the start area after the race. You climb steeply over Arthurs Seat early on, then run an undulating middle section through national park and forest, including Greens Bush, with road sections around Rosebud. The finish brings the coast at Bushrangers Bay and sandy sections near Cape Schanck.
The finish limit is 4 hours from your wave start, which works out to an average of about 8:45 per kilometre including hiking and aid stations. Aid stations sit at Rosebud (about 7.5km), Hyslops Road (12km), Greens Bush East (18km) and Boneo Road (22km).
Race entry is separate from this program. Register through the official Two Bays Trail Run page.
Who This Program Is For
Training for a coastal classic that rewards preparation
This program is built for women taking on the Two Bays 28km, whether it is your first trail race of this length or a return to the course. The course is runnable but demanding, and climbing, descending and summer heat are what separate a hard day from a good one.
In 2026 the median female finish was about 3 hours 22 minutes, with finishers across the full range up to the 4 hour limit. Peak training climbing reaches 950m in a single week, and the longest run is a 2 hour 30 minute dress rehearsal in full race kit.
The 12-Week Arc
Six phases, one absorption week, one race day
The program builds in blocks with a lighter absorption week after five weeks, so the work can turn into fitness. Weekly climbing builds from 250m in Week 1 to 950m in your biggest week. Each phase has a specific job.
Phase 1
Prime
Weeks 1 to 2
Find an easy effort and a routine you can repeat, with climbing and long run time growing gradually.
Phase 2
Build
Weeks 3 to 5
The first back-to-back weekend, longer efforts, a first fuelling schedule and climbing on tired legs.
Absorb
Absorption
Week 6
A lighter week on gentler terrain so the previous 5 weeks can turn into fitness.
Phase 3
Peak
Weeks 7 to 9
Power hiking, the longest run in full race kit (2h30) and the final big back-to-back weekend.
Phase 4
Sharpen
Week 10
Less running, with the effort sessions kept crisp and a race rhythm long run.
Phase 5
Taper
Week 11
Volume drops, sharpness stays and confidence builds.
Phase 6
Race Week
Week 12
The training is done. Easy activations, kit check, rest and race day.
The Terrain You Are Training For
What the Two Bays course actually demands
Every race has its own character. These are the four the program is built around, and you will meet all four at Two Bays.
How the Training Differs
What generic trail training does not cover
General running fitness transfers, but it leaves gaps that the Two Bays 28km will find. These are the gaps this program fills.
Progressive climbing to 950m
Weekly climbing builds step by step from 250m in Week 1, with an absorption week in Week 6, to 950m in Week 9. You develop the hill durability that 705m of race day ascent rewards.
Back-to-back long days
Back-to-back weekends in Weeks 3, 5, 7 and 9 teach you to run well on tired legs, including a Week 5 weekend built around climbing on tired legs.
Strength built for climbing and descending
Two strength sessions a week, plus hills and a yoga or mobility session, build the climbing power, downhill control and joint resilience you need for 705m of ascent and 659m of descent.
Rehearsals before race day
A first fuelling schedule in Week 4 and a 2h30 dress rehearsal in full race kit in Week 8, so nothing on race day is new.
Fuelling for a summer race
A race of around 3 to 4 hours in January asks a lot of your stomach. Fuelling is practised on long runs so you start sipping early, use the aid stations and add sodium with confidence.
Female physiology integrated
Volume, recovery and intensity are designed around women's physiology, with options that adapt to energy, sleep and life, including peri and menopause. You train hard, recover well and stay grounded.
What's Included
Everything you need to get to the Dromana start line
Training, strength, recovery, fuelling and coaching from one integrated platform. Nothing is bolted on.
Training Program
● Progressive 12-week program: six phases and an absorption week
● Four to six run sessions a week, including speed play or intervals, hills and a long run
● Back-to-back long days building to a 2h30 dress rehearsal
● Two strength sessions a week for climbing power and downhill control
● Yoga and mobility each week for recovery
● Race week plan covering fuelling, logistics and the 4 hour limit
Coaching + Community
● Weekly coaching calls on Monday
● Direct coaching support across the program
● A community of women training for Two Bays and other summer trail events
● Access to Coaching Corner and the Her Trails Community Hub
● The Her Trails app and desktop platform
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 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.
Request a chatOr browse all our programsWhich path fits where youβre at right now?
Whether youβre looking for a focused 12-week training block or a year-round platform that supports your movement, mindset, and growth: weβve got you covered.
Standalone
- β Two Bays 28km Program: a complete 12-week journey to the start line
- β Delivered via the Her Trails app & desktop portal
- β Includes weekly live coaching calls & community support
- β Perfect if youβre training for this event only
- $399 upfront or 3 x $149 monthly payments
Focused, structured, and ready to go.
All In Membership
- β Access to every Her Trails program: including Two Bays 28km
- β Includes Base Camp Membership for year-round mindset & movement support
- β Seasonal Run Missions + exclusive workshops
- β 15% off merch + partner perks across the year
- $220/quarter billed every 12 weeks
- Total: $880 per year β your all-access pass
Also Includes: Base Camp
- Monthly meditations, reflections, and journal prompts
- Live or recorded guest sessions with trailblazers
- Community Hub to connect and stay grounded
- Early retreat access + member-only discounts
For women ready to build consistency, connection, and capacity β beyond one race.
Two pathways. One purpose β helping you move with confidence, clarity, and community.
