Ultra-trail kosciuszko Overview

The Ultra Trail Kosciuszko by UTMB is a stunning trail running event. Summiting the highest mountain in Australia at 2,228 metres in the Snowy Mountains of the Australian Alps, the scenery is truly epic.

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

Training for the Ultra Trail Kosciusko is a challenging and exciting experience, and expert advice makes a big difference on race day.

Typically held in late November, the weather can be highly unpredictable and the past few years have seen snow, sun, hail and thunder, often all in a day.

Having helped thousands of trail runners achieve their running goals we have put together a hub of information designed to help you get the most from your Kosci experience.

Kosci Insider Tips

Things to prepare ahead of time

• The race will sell out usually within hours of opening so have the date marked in your calendar
• Start your training as soon as possible
• Book accommodation early as it fills up quickly
• Shuttle buses run from Thredbo and Jindabyne to the start line of all races
• Start organising your mandatory gear as soon as possible
• Join the Kosci chat forums or our Streek members forum to have all your training questions covered
• Start working on your race nutrition strategy soon
• Prepare for rain, hail, sun burn, snow and lightning – probably all of them on the same day!
• Be aware that the high altitude might affect you on race day, and you might need to adjust your pace and race plan accordingly.
• Pack warm clothes for before and after your race.  
• Something fun for your support crew – Jindabyne Park Run – 8am Saturday Morning.
• Check out the new Thredbo Alpine Coaster

FAQs

Q: How much training is required for the Kosci 30?

A: This race is suitable for runners who have been running consistently for 6 months and are comfortable running 8km – 10km regularly without injuries.

Following a proper base training and race training plan 6 months out from race day is enough time to get you ready to really enjoy this event.

The winners complete this race in just over 2 hours 30 min, with the majority of runners taking between 4 and 5 hours.

Some rolling hills and single track training sessions will be helpful in training for this event.

Q: How much training is required for the Kosci 50?

A: This event is suitable for runners who have been training consistently for at least 12 months and are able to comfortably run 17km – 18km regularly on undulating terrain without injuries.

If you have never completed a 17km run, you should consider training for the 30km distance. If you have been running for 12 months consistently, then 12 weeks of base training plus 16 weeks of race training should be enough time to prepare your body for this 50km race distance without risking injury, but you will need to start your training soon and be diligent with some stretching, rolling and strength work on top of the running training.

Q: How much training is required for the Kosci 100?

A: This distance is suitable for runners who have been training consistently for at least 2 years and are able to comfortably run 20km – 24km regularly on hilly trails without injuries.

This race has 3030m of elevation, the first 60km of which is above 1600m in elevation. This makes it a very challenging 100 kms. Ideally you should already have competed in some 50km trail races before tackling a 100k event.

If you can not, or have not, consistently included a 20km “long run” in your training program, you should consider training for the Kosci 50. Six months may not be enough time to prepare your body for this 100km race distance without risking injury.

Q: How much training is required for the Ultra Trail Kosci Miler?

A: This distance is suitable for runners who have been training consistently for at least 3 years and are able to comfortably run 30km regularly on hilly trails without injuries.

You should be used to running on big hills and ideally you should have completed two or three 100km events already.

This is not an event for the light hearted. Running 100 miles is more than twice as hard as running 100km.

You need to be prepared to put in a solid 12-weeks of base training before moving to a 16 week race-specific plan that ideally replicates the terrain and vert of the Kosci 100 miler.

At least 60km of this miler course is at an elevation above 1600m, so extra preparation for high altitude running will be helpful.

Q: Can I train on the Ultra Trail Kosci course?

A: Yes, you can train on a large portion of the Ultra Trail Kosci as many sections are accessible to the public throughout the year. Apart from the ski season when it is covered in snow! Typically June – Sept.

Q: What is the most challenging aspect of the Ultra Trail Kosci course?

A: The high altitude – especially for the 100km and 100 mile events – is probably the most underestimated aspect of the Ultra-Trail Kosciuszko event.

The weather can also be challenging. It can be very hot, very cold and very windy – all on the same day. This high alpine region is also subject to electrical storms which can potentially result in mid-event race delays.

Q: What mandatory gear is required for the Ultra Trail Kosci?

A: Due to the unpredictable weather in the Alpine mountains, all runners must carry a specific list of mandatory gear which is dependant on the event you have entered, and also the actual race day conditions.

You can check out the mandatory gear lists on the Kosci website.

Q: What are the different race distances offered at the UTK?

A: The race distances are:

• Kosci Miler (161km) – 5000m vert
• Kosci 100 (106.5 km) – 3030m vert
• Kosci 50 (50km) – 1300m vert
• Kosci 30 (32km) – 610m vert

Q: Where is the UTK held?

A: The Ultra-Trail Kosciuszko eventa are held in the Snowy Mountains of New South Wales, Australia, within the expansive Kosciuszko National Park. This park, home to Australia’s highest peak, Mount Kosciuszko, offers a diverse landscape of rugged mountains, alpine meadows, and distinctive snow gum forests – all of which you will get to experience on race day.