Are you trying to decide which Ultra Trail Kosci distance to enter?

Here are some guidelines you can use to choose the correct Kosci distance for you based on your fitness and race goals.

Kosci 30

If you are new to trail running, or relatively new to running full stop, then this is the event for you.

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

Give yourself plenty of time to start building up your volume and include lots of long downhill running to get those quads ready!

The event had great feedback last year, so what are you waiting for!

Kosci 50

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

If 17-18km is currently outside your comfort zone, I recommend a 12 week base training plan to build up to this level of fitness, followed by a 4 month race training plan. If you still have 7 months to race day, then it is possible you can build up to this event.

The sooner you start training the better, as you want your build up to be gentle.

Kosci 100

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.

You should already have completed at least one (preferably more) 50km-60km events, so you have an understanding of the pacing, hydration and nutrition requirements of ultra running.

I recommend you create an annual training plan and work out exactly what you need to do to get ready for this distance.

Kosci Miler

If you are thinking about entering a miler then you probably have a good idea just how much work is involved, and how hard it is going to be.

You should ideally have completed 2 or 3 100km events so you know what it feels like to be on your feet for a LONG time!

I recommend you give this article a read to learn more about how to approach a 100 mile event.

Ultra Trail Kosci training plan

Learn more about the specific Ultra Trail Kosci Training Plans available to help you train smart all the way to race day.

To find out more click HERE