Ultra Trail Kosciuszko 50km Training Plan
16 week plan officially starts 11th August 2025
What's in the Kosci 50km 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 50 prepared.
The Ultra-Trail Kosciuszko (UTK) by UTMB is an unforgettable event, offering breathtaking views, challenging trails, and an incredible atmosphere.
To help you train smart all the way to race day, we have developed a specific UTK50 training plan.
Runners often enter the Ultra-Trail Kosciuszko , get over-excited, train too hard, get injured or peak too early.
To avoid over doing it … or under doing it, the best way to approach your training is with a specific plan that carefully guides your increase in volume, elevation and intensity.
This plan has been specifically designed to help you achieve your Ultra-Trail Kosciuszko personal best.
Kosci 50 Training Load
Intensity
3 / 5
Strength
4 / 5
Endurance
4 / 5
Training Load
4 / 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 found the half marathon plan very easy to follow, for both the strength and stability sections, as well as the weekly running plan. Following as closely as possible, I was able to increase my mileage safely, and really begin to enjoy running without fear of my calf blowing up. I also loved adding tempo runs and hill repeats in to my mileage. The joys of hills… Didn’t know I could enjoy them so much.
Jason Pover
I also want to mention how instrumental your plans and online guidance have been to a big turnaround in my life and a refound love of the outdoors and running
Sanil Patel
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 at least 18 months and is able to comfortably run 17km – 18km regularly on undulating terrain without injuries. If you can not run 17km regularly, you should consider training for a shorter race. The Kosci30 might be more suitable. 16 weeks may not be enough time to prepare your body for this 50km 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.
