Ultra Trail Kosciuszko 2024 Training Plan

  • Kosci 30, 50, 100 & Miler Complete Daily Training Plan
  • Strength and Technique Workouts To Improve Your Running
  • Personalised Feedback Via Online Members Community
  • Beginner, Intermediate and Advanced Training Programs
  • Designed by Physio and Ultra Runner, Mark Green
  • New 2 x 1 hour deep dive race specific webinar sessions

Your Kosci Weekly Program Will Guide You On How To Build A Strong Race Body... And Remain Injury Free

The Ultra Trail Kosciuszko by UTMB is a stunning event! The epic scenery, trails, and atmosphere make this an event not to be missed.

With four distances to choose from in the Kosci30, Kosci50, Kosci100 or KosciMiler, there’s something for every trail runner, from the first timer to the ultra-enthusiast.

To help you train smart all the way to race day, we have developed two specific training programs,  a base plan, and a race plan, for each distance in this epic event.

Runners often enter events,  get over-excited, train too hard,  get injured, or peak too early.  To avoid overdoing it ... or underdoing it, the best way to approach your training is with a Base and Strength Training Plan which will help you to develop endurance and strength, followed by a Kosci Race Specific Training Block where you gradually increase volume, elevation and intensity.

Our Kosci Base Program is 12 weeks long and our Kosci Race-Specific Program is 16 weeks long.  Both are specifically designed to help you achieve your Kosci 2024 personal best.

Join Kosci 2024 Base + Race Training Plan and Train Smart All The Way Till Race Day. Plans are also sold separately.

What Is Included in the Kosci Base and Strength Training Plan

Base Training Starts 20th May 2024 (12 weeks long).

100 Mile Plan is 16 weeks long and starts 22nd April 2024.

Base training is required before a race training block to help you build strength and endurance. It will help you to develop the endurance and strength you need to prepare your body for the more challenging, race-specific workouts that come closer to race day.

What To Expect in the UTA Base Training Phase

  1. A 12 week program designed to progressively improve your endurance and aerobic capacity. 
  2. A daily training plan that will keep you on track, without breaking your body or letting you over-train. 
  3. Three unique strength workouts every week, to improve your core strength and stability. This will help to prevent injuries and prepare your body for the challenging workouts included in your race specific training phase.
  4. A weekly plan you can print out and stick on the fridge to ensure you stay on track
  5. Training options for beginner, intermediate and advanced runners.
  6. Information on trail running technique, how to incorporate "B"races into your training, how to use running poles plus more!
Medicine Ball Workout above head
Kosci race training plan v4 (500 × 800 px) (1)

What Is Included in the 16 Week Kosci Race Plan

Kosci Race Training Starts on 12th August 2024 (16 weeks long). 

During the race training block we gradually start to increase the total training volume, and we also increase the intensity of some sessions by incorporating hill reps, stair intervals as well as working on course specific skills like downhill running.

What To Expect in the Kosci Race Training Phase

  1. A 16 week program designed to get you race ready. When you arrive at the start line you will feel confident knowing you have trained smart all the way till race day
  2. Miler program! To get you successfully through 160km.
  3. A daily training plan that will keep you on track, without breaking your body or allowing you to over-train
  4. We teach you Trail Running Techniques so you can power up the hills and flow down them with ease
  5. Nutrition advice on how to fuel your body during training and on race day
  6. Two strength workouts a week, designed to support your training load, build endurance, and prevent injuries
  7. A weekly plan you can print out and stick on the fridge to ensure you stay on track
  8. Training options for beginner, intermediate and advanced runners
  9. Access to our online running community, with hundreds of other Kosci entrants, to keep you motivated.

During the race training 

Live Kosci webinars

2 Bonus Live Webinars

2 x 1 hour deep dive sessions with ultra runner Mark Green.

  1. Live athlete interview to discuss the course, insider knowledge, and tips for a successful event.
  2. Planning your race calendar, A and B races UTA, Kosci, and how to balance them all.

 

Both webinars are included free as part of your Kosci training plan.

Special Member Discounts Available From Our Partners

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Be part of this exciting event set on the rooftop of Australia!

 

Train with us all the way until you cross the finish line

12 Weeks Base + 16 Weeks Race Training Less than $5* per week

The base plan starts on 20th May 2024 and 100 Mile is 16 weeks long and starts 22nd April 2024.

Kosci 30

Kosci 27 Base + Race

Kosci 30 Base + Race — $128.00

Kosci 50 base + race training

Kosci 50 Base + Race

Kosci 50 Base + Race — $128.00

Kosci 100 Base + Race

Kosci 100 Base + Race

Kosci 100 Base +Race — $128.00

Kosci 100 mile training plan

Kosci Miler Base + Race

Kosci 100 Mile Base + Race — $138.00

You Will Have Full Access To Your Training Plan Until Kosci Race Day Dec 2024

Kosci Ultra Race Only Training

The race plan starts on 12th August 2024 to race day!

Kosci 30 race

Kosci 30km Race Plan

Kosci 30 Race — $79.00

Kosci 50km Race Plan

Kosci 50 Race — $79.00

Kosci 100km Race Plan

Kosci 100 Race — $79.00

Kosci 100 Mile Plan

Kosci 100 Mile Race — $79.00

You Will Have Full Access To Your Training Plan Until Kosci Race Day 

Mark Green

MARK GREEN

Owner of Physiotherapy Clinic The Body Mechanic and Founder of The Locker Room

Learn from the experts

Created by physiotherapist and endurance runner, Mark Green. The Ultra Trail Kosci Race Training Plan 2024, has been designed after years of helping runners achieve their personal best..

Owner Physiotherapy clinic, The Body Mechanic, and founder of The Locker Room, an online training portal for runners, Mark, has helped thousands of runners improve their running and work towards their race goals.

His holistic approach to training, including strength, mobility, nutrition and running technique will teach you how to move better almost immediately.

TRAINING IN MOUNT ISA FOR THE UTA IS DIFFICULT. THE TRAINING PLAN GOT ME THERE

Thank you for the awesome program, without it I don’t think I would have been able to cope with what the UTA50 throws at you!! It was hard to mimic some of the sessions in Mount Isa due to the lack of hills but I got there!!  I even achieved my goal of under 10hrs with 9hrs and 34min

Kristy Wernowski, UTA 50

I AM NOW BETTER EDUCATED ON MY TRAINING, NUTRITION AND PERFORMANCE
With Mark’s coaching, plus his strength and conditioning classes, and network of expert professionals, I am now better conditioned and stronger than ever. I continue to knock significant times over my PB’s and increasing my distances. In 2019, I completed GOW100 and UTA100.  I now am better educated about my training, nutrition, heart rates and performance as well as hydration needs and sodium loss rates.

Shane Smedley, UTA 100km

I SURPRISED MYSELF COMING IN 16TH FEMALE AT UTA PACE22 

Thanks Mark so much for your guidance throughout the last three months.

Because of the training, I just ran and enjoyed the scenery and didn’t overthink anything. The bonus was that I surprised myself on my second trail race ever placing 16th female and a time of 2hrs 25mins in the 22 course.

Amanda Marchant, UTA22

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