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Your 20-Week Noosa Ultra-Trail 100km

You’ve said yes to 100km. Now the path forward is about structure, rhythm, and intention. This guide shows you what’s inside the program, how we’ll move through it together, and why the process matters as much as the training.

Set in the heart of Queensland’s Sunshine Coast hinterland, the Noosa Ultra-Trail 100k blends runnable fire trails with challenging climbs and subtropical terrain. Heat, humidity, and rolling elevation demand smart pacing, strong endurance, and a resilient mindset.

▸ Prime → Build → Strengthen → Sharpen → Taper → Race
The Her Trails 20-Week Flow

Program Structure

  • Priming (Weeks 1–4): Foundations, mobility, and consistency. Establish rhythm and confidence.
  • Building (Weeks 5–8): Endurance and long run progression, with focus on fuelling and pacing.
  • Strengthening (Weeks 9–13): Elevation, technical running, and durability. Includes night runs and gear practice.
  • Sharpening (Weeks 14–17): Race-specific simulations, speed endurance, and back-to-back runs.
  • Tapering (Weeks 18–20): Reduced load, sharpened focus, and mental readiness for race day.

Your Weekly Rhythm

  • Runs: Base miles, hills, speed work, and long runs.
  • Strength: Full-body and trail-specific sessions.
  • Mobility & Yoga: Recovery sessions for balance and injury resistance.
  • Rest & Active Recovery: Days intentionally set for nervous system reset.

Long runs are a cornerstone of your journey. They begin at 60–75 minutes and extend gradually, with distance and duration guided by your goals and how you’re tracking. This ensures you build endurance safely, without overwhelm, while preparing for Noosa’s rolling elevation.

How the Program is Delivered

Sessions are released weekly on Saturdays. This intentional structure keeps you focused on the training in front of you, while still showing the overall journey.

Research shows that seeing every granular detail of a big goal too early can lead to overwhelm and reduced follow-through. At the same time, we know you balance training with work, family, and life. Our middle-ground approach gives you clarity without overload: enough to plan, while staying grounded in the step you’re in.

What’s Included

  • 20 weeks of structured training, tailored to the Noosa Ultra-Trail 100km course demands.
  • Strength, yoga, and mobility sessions integrated into your week.
  • Weekly live coaching calls with replays available.
  • A connected community of women sharing the same journey.
  • Fuelling, recovery, mindset, and cycle-aware strategies woven through the program.
Her Trails Reminder: You don’t need to have it all mapped out from the beginning. Trust the process, lean into the rhythm, and let each week build you towards the start line. This is where you become the woman who can run 100km.