Our HT program helps you:

• ✔ Hold steady effort for 10–14 hours
• ✔ Adapt to heat and humidity
• ✔ Climb efficiently and descend relaxed
• ✔ Practise fuelling and hydration for long race days
• ✔ Balance stress with cycle-aware recovery

Our HT program helps you:

• ✔ Build sustainable pace for runnable trails
• ✔ Develop climbing and downhill efficiency
• ✔ Practise fuelling and hydration for hot conditions
• ✔ Adapt recovery with cycle aware strategies

Why Her Trails: Female first coaching blending physiology, mindset, community, and practical tools for clarity and care.

Our HT program helps you:

• ✔ Build mountain durability and endurance
• ✔ Sharpen downhill technical skills
• ✔ Train smart fuelling and hydration strategies
• ✔ Adapt recovery with female-specific guidance

Why Her Trails: Female-first coaching that blends physiology, mindset, community and practical tools for mountain ultra performance.

Our HT program helps you:

• ✔ Build vertical strength and downhill confidence
• ✔ Train for exposed alpine terrain and weather variability
• ✔ Adapt fuelling and hydration to heat and effort
• ✔ Use your cycle to guide training load and recovery

Why Her Trails: Female-first coaching grounded in physiology, mindset and lived experience, with clear tools and steady care.

Our HT program helps you:

• ✔ Build aerobic base with progressive trail runs
• ✔ Strengthen for short climbs and descents
• ✔ Learn fuelling strategies for sub-30K races
• ✔ Adapt training to your hormonal rhythm

Why Her Trails: Female-first coaching that meets you where you are. Practical tools, clarity, and care to support your journey into trail running.

Our HT program helps you:

• ✔ Build mountain leg strength & downhill control
• ✔ Gain river-crossing confidence
• ✔ Balance stress with cycle-aware recovery

Key features:

• ✔ Progressive long runs up to ~2.5 hours
• ✔ Runnable trail sessions through shaded forest and 4WD tracks
• ✔ Hills for posture, power and downhill control
• ✔ Mobility and recovery integrated for resilience
• ✔ Female first guidance: hormonal, nutritional and stress load awareness
• ✔ Afternoon start strategies: pre race timing, day of fuelling and cooling plans

Key features:

• ✔ Progressive long runs and runnable trail sessions
• ✔ Short climbs and descents for technical confidence
• ✔ Hydration and heat acclimatisation strategies
• ✔ Mobility and recovery integrated
• ✔ Female first approach: hormonal, nutritional and stress load awareness

Why Her Trails: We coach beyond the plan: physiology, mindset, community and practical tools so you finish clear and confident.

Our HT program helps you:

• ✔ Build strength and confidence on climbs and descents
• ✔ Sharpen technical downhill skills
• ✔ Sustain endurance for rugged mountain terrain
• ✔ Recover smarter with fuelling and mobility strategies

Why Her Trails: By race day, you’ll be ready to take on Buffalo’s punishingly beautiful course with strength and composure.

You’ll develop:

• ✔ Endurance and climbing strength to handle your leg with confidence
• ✔ Technical skill for safe, efficient descents
• ✔ Fuelling and recovery strategies to support back to back training
• ✔ Team coordination and pacing awareness for shared success

Why Her Trails: You’ll not only show up physically prepared but emotionally grounded, ready to race for your team: with your team.

What you will train:

• ✔ Stair economy: efficient climbing on long staircases with controlled, eccentric-friendly descents
• ✔ Long runnable endurance: steady tempo on fire trails and singletrack to bank time without spikes
• ✔ Technical composure: cadence, footing and poles optionality for narrow, uneven terrain
• ✔ Durable strength: posterior chain, core and ankle stiffness for stability under fatigue
• ✔ Fuelling under load: carbohydrate targets, hydration and sodium for 12–18 hours
• ✔ Recovery rhythms: mobility, breath and sleep hygiene to absorb peak blocks
• ✔ Female-first adjustments: cycle-aware intensity and energy availability for consistent progress

Phase outline:

• Base: Weeks 1–5: consistency, aerobic time on feet, stair primers, two short strength sessions
• Build: Weeks 6–11: longer climbs, runnable tempo, progressive long runs and occasional back to back weekends
• Peak: Weeks 12–16: course-specific stair blocks, biggest long run, race fuelling dress rehearsals
• Sharpen and Taper: Weeks 17–20: reduced volume, keep hills snappy, lock in logistics and pacing plan

Key features:

• ✔ Progressive long runs and strategic back to back weekends
• ✔ Dedicated stair sessions for climbing economy and downhill control
• ✔ Strength emphasis: eccentric quads, posterior chain and trunk stability
• ✔ Technical trail drills: cadence, footing and safe descending
• ✔ Personal fuelling framework: targets, timing and gut training
• ✔ Mobility and recovery woven through each week
• ✔ Clear taper plan and race-week checklist

What you will train

• ✔ Efficient climbing and controlled descending for long stair and hill sections
• ✔ Runnable endurance that supports steady pacing without spikes
• ✔ Technical confidence through cadence and footing practice
• ✔ Durable strength for quads, posterior chain, ankles and core
• ✔ Practical fuelling strategies for long days on course
• ✔ Recovery rhythms that support consistency across the block
• ✔ Female first adjustments around energy availability and cycle awareness

Phase outline

• Base, Weeks 1 to 5: aerobic consistency, time on feet, stair primers and two short strength sessions
• Build, Weeks 6 to 11: longer climbs, runnable tempo, progressive long runs and selective back to back efforts
• Peak, Weeks 12 to 16: focused stair blocks, longest long run and race fuelling rehearsal
• Sharpen and Taper, Weeks 17 to 20: reduced volume, maintained hill stimulus and race week preparation

Key features

• ✔ Progressive long runs with optional back to back weekends
• ✔ Dedicated stair and hill sessions for climbing economy
• ✔ Strength focus on eccentric quads, trunk stability and posterior chain
• ✔ Technical drills for safe and efficient descending
• ✔ Personal fuelling framework with timing and gut training
• ✔ Mobility and recovery woven through each training week
• ✔ Clear taper structure and race week checklist

What you will train:

• ✔ Technical footwork: rock-hopping, creek-bed agility and confident loose-rock descending
• ✔ Climbing economy: short, steep ascents with controlled, efficient downhills
• ✔ Runnable endurance: steady tempo on singletrack and 4WD trails to bank time
• ✔ Heat readiness: fuelling, hydration and cooling strategies for exposed sections
• ✔ Durable strength: posterior chain, ankles and core stability for rugged terrain
• ✔ Recovery rhythms: mobility and breath work to absorb higher-load weeks
• ✔ Female-first adjustments: cycle-aware intensity and energy availability

Phase outline:

• Base: Weeks 1–5: consistency, aerobic time on feet, ankle/hip prep, stair and hike primers
• Build: Weeks 6–11: progressive climbs, runnable tempo, long-run extension and optional back to backs
• Peak: Weeks 12–16: terrain-specific technical blocks, longest long run, fuelling dress rehearsals
• Sharpen and Taper: Weeks 17–20: reduced volume, keep strides snappy, confirm pacing and logistics

Key features:

• ✔ Progressive long runs with optional back to back weekends
• ✔ Hills and hike-run intervals for desert climbs
• ✔ Technical drills for footing, cadence and safe descending on loose rock
• ✔ Strength focus: eccentric quads, glutes, calves and trunk stability
• ✔ Heat and hydration playbook: targets, timing and gut training
• ✔ Mobility and prehab: ankles, hips and feet to stay resilient
• ✔ Clear taper plan and race-week checklist

What you will train:

• ✔ Stair economy and hiking strength for repeated climbs
• ✔ Runnable endurance on forest singletrack and fire trail
• ✔ Downhill control: cadence, foot placement and safe braking
• ✔ Strength for posterior chain, calves and trunk stability
• ✔ Fuelling and hydration for 2–4 hours
• ✔ Recovery rhythms: mobility and sleep hygiene to absorb load
• ✔ Female-first adjustments: cycle-aware intensity and energy availability

Phase outline:

• Base: Weeks 1–4: consistency, aerobic time on feet, stair and strength primers
• Build: Weeks 5–10: longer climbs, runnable tempo, progressive long runs
• Peak: Weeks 11–14: stair blocks, race-effort downhill practice, fuelling dress rehearsal

Key features:

• ✔ Progressive long runs with optional stairs finish
• ✔ Dedicated stair and hill sessions for climbing economy
• ✔ Technical drills: footing, cadence and safe descending
• ✔ Personal fuelling framework and hydration plans
• ✔ Mobility and prehab woven through each week
• ✔ Clear taper plan and race-week checklist

What you will train:

• ✔ Stair and hill conditioning tailored to Blue Mountains terrain
• ✔ Aerobic development to sustain effort across climbs and descents
• ✔ Downhill control: cadence, foot placement and safe braking
• ✔ Trail skills for balance, coordination and confidence
• ✔ Fuelling and hydration for 1.5–3 hours
• ✔ Recovery and stress-load management integrated throughout
• ✔ Female-first insights to tune intensity and energy availability

Phase outline:

• Base: Weeks 1–4: consistency, aerobic time on feet, stair and strength primers
• Build: Weeks 5–9: longer climbs, runnable tempo, progressive long runs
• Peak: Weeks 10–12: stair blocks, race-effort downhill practice, fuelling dress rehearsal
• Sharpen and Taper: Weeks 13–14: reduce volume, keep pop in the legs, finalise logistics

Key features:

• ✔ Progressive long runs with optional stairs finish
• ✔ Dedicated stair and hill sessions for climbing economy
• ✔ Strength focus: eccentric quads, glutes, calves and core
• ✔ Technical drills: footing, cadence and safe descending
• ✔ Mobility and prehab woven through each week
• ✔ Clear taper plan and race-week checklist