Ultra Trail Kosciuszko Miler Training Plan
16 week plan officially starts 11th August 2025
Want to take your training for the Kosci Miler to the next level?
Check out our bundle: Base + Kosci Miler Training plan – 28 weeks starts 19th May 2025
What's in the Kosci Miler Training Plan?
16 Week Plan
A week-by-week training plan to get you in peak shape for race day
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
Twice weekly full body running-specific strength and stability workouts
Nutrition Guide
A week by week nutrition guide to maximise your training adaptations and improve your race performance.
Turn up to the Kosci Miler prepared.
The Ultra-Trail Kosciuszko (UTK) by UTMB offers a truly unique 100-mile experience — with a stunning mix of alpine trails, remote wilderness, and a course that keeps you above 1600m for a significant portion of the journey. It’s beautiful, brutal, and unforgettable.
To help you prepare for the physical and mental demands of running 100 miles at altitude, we’ve created a dedicated Kosci Miler training plan. It’s designed not just to build endurance, but to help your body gradually adapt to the unique stressors of high-altitude running — where pacing, recovery, and smart effort management are key.
The plan is a structured 16-week race prep block that layers in volume, elevation, and intensity in a progressive way. You’ll develop the fitness and resilience needed to move well all day (and night), while minimising injury risk and avoiding burnout.
This plan is built for runners with big goals and big dreams — whether you’re chasing your first buckle or returning to conquer Kosci with more confidence than ever.
Kosci Miler Training Load
Intensity
3 / 5
Strength
4 / 5
Endurance
5 / 5
Training Load
5 / 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 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
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
Frequently asked questions
Is this program suitable for a beginner?
This program is suitable for someone who has been training consistently for at least 2 years and is able to comfortably run 20km – 25km regularly on hilly trails without injuries. If you can not, or have not, consistently included a 20 – 25km “long run” in your training program, you should consider training for a shorter event. 16 weeks will not be enough time to prepare your body for this 100 mile race distance without risking injury.
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.
