Complete bundle: Base + Kosci 30 Race
28 week plan officially starts 19th May 2025
What's in the Kosci Base + Race Training Plan?
28 Week Plan
12 weeks of base endurance training leading into a 16-week race specific plan
3 Difficulty Levels
Beginner, intermediate and advanced level plans available.
Stretching Workouts
Daily stretching and rolling workouts to help keep you injury free
Running Technique
Includes: general running form, hill running technique, fast/tempo running technique
Strength Workouts
Full body running-specific strength and stability workouts – no gym required
Nutrition Guide
A week by week nutrition guide to maximise your training adaptations and improve your race performance.
Turn up to the Kosci 30 prepared.
The Ultra-Trail Kosciuszko (UTK) by UTMB is one of Australia’s most scenic and exciting trail events — and the UTK30 is the perfect way to experience it. Starting in Perisher and finishing in Thredbo, this 32km course offers stunning alpine views, flowy singletrack, and an unforgettable introduction to the world of trail running.
If UTK30 is your first big trail event — or your first event ever — we’ve got you covered. Our dedicated training plan is designed to help you build confidence, fitness, and strength in a way that’s achievable and enjoyable. No guesswork, no burnout — just consistent, smart training that sets you up to enjoy every step of the journey.
The plan begins with a 12-week base phase to gradually build your aerobic fitness and trail-running strength, followed by a 16-week race-focused block that gets you ready for elevation, technical trails, and pacing on race day. You’ll finish your training feeling prepared, capable, and excited to cross that finish line at Friday Flat.
Whether you’re chasing a personal challenge or your first taste of trail magic, this plan will help you make UTK30 an experience to remember.
Kosci 30 Base + Race Training Load
Intensity
3 / 5
Strength
3 / 5
Endurance
3 / 5
Training Load
3 / 5
Membership Benefits
50+ training plans
Training plans from 3km – 100 miles
10+ injury rehab plans
learn how to diagnose and self treat a variety of common running injuries
100+ running articles
Covering everything you need to know to become a healthy, strong and consistent runner
Regular new content
New content added weekly
Streek community
join our active and engaging online community
Product discounts
partner discounts available for members
What our members say
I attempted the KosciMiler in 2023 but had it called it at 130km. In 2024,
I came back stronger – both physically and mentally and finished my first
miler in 28 hours and 30 mins. It was a solid test of my endurance and a
great training run for the UTAMiler in May 2025. Now, I have a clearer plan
for how to improve and be even better prepared for the next race
Parker Liang
I really, really loved it. My first 100km, it was an epic adventure running in snow for the first part (ankle deep in some parts) and in places I’ve never been before, and the scenery was so beautiful. The volunteers were all amazing, and it was all very well organised. I spent the day after the race going up to the top of Kosci and I can’t imagine how different the event would be with that massive climb on a hot day, a different experience again! Highly recommend the event to anyone it was very enjoyable, and it’s a stunning part of Australia.
Kristy Killesteyn
I really appreciate everything I have learnt from you over the years. Really wish I had your help and knowledge when I was in my 20s over-training, getting injured all the time, peaking before orienteering races and believing I could eat whatever because I could just burn it off.
Tristram Miller
Frequently asked questions
Is this program suitable for a beginner?
This program is suitable for someone who has been training consistently for 6 months and is able to comfortably run 8km – 10km regularly on undulating terrain without injuries. You may be completely new to trail running and not used to running on hilly or technical terrain.rnrnThis program builds to a long run of 23km, and the biggest volume weeks are 38-45km.
Can you help me train when I'm injured?
Probably, depending on your injury. We are very sorry to hear you are injured. We know how difficult that can be. If you have an injury that requires some rest from running, there are almost always some cross-training options available to help you maintain your fitness, strength, and sanity. By cross-training while you are injured, and including some simple strength, stretching and foam rolling routines, you will speed up your recovery time and ultimately make your return to running easier and more successful.rnrnYou can start our free 4 week cross training plan now for FREE. It will help you to identify appropriate exercises based on your injury type and recommend what cross training methods will work best for your injury. When you are ready you can start our 10-week return to running program or one of our run-specific rehab plans.
Can I start this program late?
You get immediate access to your training plan when you join. You can view the current week plus any previous weeks. We recommend that you start with a weekly volume that your body is currently able to cope with, which might mean starting on the beginner level before moving to intermediate a few weeks later.
About the founder
Mark Green
Physiotherapist and Elite Runner
Streek’s founder, Mark Green, is an elite runner and physiotherapist whose journey through running has been marked by triumphs and injury setbacks. These challenges sparked a deep-seated determination within Mark to uncover the secrets to running longevity and peak performance. rnrnBlending physiotherapy techniques with proven strategies for strength building, injury prevention, and consistent training, Mark developed his unique training plans that have assisted thousands of runners to achieve their goals.
