Ultra-Trail Australia (UTA) is one of the Southern Hemisphere’s premier trail running events, set against the stunning backdrop of the Blue Mountains in New South Wales. A UNESCO World Heritage site, this region is renowned for its dramatic sandstone cliffs, lush rainforests, cascading waterfalls, and ancient trails steeped in history.
UTA offers a race experience like no other, combining breathtaking scenery with technical terrain and an electrifying atmosphere. From the thrill of climbing the iconic Furber Steps to the serenity of traversing remote trails, every moment is an adventure. Whether you’re a seasoned ultrarunner or tackling your first trail race, Ultra-Trail Australia invites you to discover the magic of the Blue Mountains.
The terrain is diverse, with runnable sections, steep ascents, rocky descents, and plenty of stairs. Be prepared for variable weather conditions, from warm, sunny days to chilly evenings and unexpected rain. This is a race that will test your endurance, strength, and mental grit.
Motivation
You can conquer Ultra-Trail Australia! With dedication, smart training, and a solid plan, you’ll be ready to tackle the Blue Mountains. At Vert.run, we’ve helped countless runners cross the finish line with confidence, and we’re here to do the same for you. Remember, every step is progress. Whether you’re aiming to complete the 11K or the 100K, your journey is uniquely yours. If you need guidance, our coaches are available for just $25/month to create a plan tailored to your needs. Let’s make UTA your best race yet!
Key Training Elements for Ultra-Trail Australia
Stair Training
The stairs are what set UTA apart from so many other trail races. There are hundreds of them—uphill, downhill, long, short, steep, winding—and they’ll challenge your endurance and patience. Start incorporating stairs into your weekly training now. Begin 30 to 60 seconds repeats, for up to 10 minutes to start” and go from there, increasing the duration of each repeat and increasing the total time of the workout.
Make sure to balance the effort of each repeat (from endurance to Vo2 max if needed), but the idea is to feel comfortable spending time while going up and down stairs. Gradually increase the duration or intensity over time. Also, practice descending stairs carefully but quickly, as it’s easy to lose time or energy here.
The Furber Steps in the final kilometers of the race will test even the strongest runners, so make sure your legs are ready.
Technical Skills
The trails at UTA are no walk in the park. They’re rocky, uneven, and sometimes slippery, especially after rain. Spend time on similar terrain during your training to build confidence and agility. Practice picking your lines and navigating technical descents smoothly. A few focused downhill sessions can make a huge difference in race-day efficiency—and save your legs for later. Remember, being able to handle the technical sections well isn’t just about speed—it’s also about conserving energy.
Strength Training
Leg strength and core stability are your secret weapons for UTA. The climbs and descents demand power, and a strong core will help you maintain good posture and efficiency when fatigue sets in. Focus on compound exercises like squats, lunges, and deadlifts to build lower-body strength. Add planks, Russian twists, and side planks to engage your core. If you can, incorporate a few single-leg exercises like Bulgarian split squats to mimic the demands of running on uneven terrain. Two short strength sessions per week can go a long way.
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Long Runs with Elevation
Your long runs are where the magic happens. These sessions simulate race day, so try to mimic the course profile by including sustained climbs, technical sections, and runnable terrain. Alternate between climbing-focused long runs one week and descending-focused runs the next to build balanced strength and endurance. These are also the perfect opportunities to test your gear, nutrition, and hydration strategies. Start slow and steady—it’s about time on your feet, not speed.
Vert.run’s Mountain Index is a metric we designed to quantify the difficulty of a trail running route by combining key factors like elevation gain, distance, and the overall ruggedness of the terrain. It provides our coaches and athletes with a single, easy-to-understand number that helps you assess and compare the challenges posed by different routes or races.
How the Mountain Index Works
- Elevation Gain: A core component, as climbing is a major factor in trail difficulty. More elevation gain typically results in a higher index.
- Distance: The longer the route, the greater the endurance required, which influences the index.
- Terrain Technicality: The type of trail surface—whether smooth and runnable or steep and technical—impacts the index. Steep ascents, descents, and rocky or root-filled trails increase the difficulty.
- Altitude: For routes at higher altitudes, the index may reflect the added challenge of reduced oxygen availability.
Why the Mountain Index Is Useful
- For Training: Runners can use it to select routes that mimic the difficulty of their goal race. For instance, if your goal race has a Mountain Index of 7, you can train on similarly rated routes to better prepare.
- For Race Comparison: It helps runners objectively compare the difficulty of different races, even if the distances are similar. For example, a 50K with 3,000 meters of elevation gain will have a much higher Mountain Index than a flatter 50K.
- For Goal Setting: The index allows runners to progressively tackle more challenging routes as their fitness improves.
By using the Mountain Index, Vert.run helps you better understand the unique challenges of trail routes and ensures your training aligns with your goal races.
Weather Adaptation
The Blue Mountains are notorious for their unpredictable weather. One moment you’re basking in sunshine, the next you’re drenched by a sudden downpour. Train in a variety of conditions to build resilience. Run in the rain, wind, and heat so nothing on race day surprises you. This is also a great time to test your gear—make sure your jacket, pack, and shoes perform well in different conditions. Being prepared for the elements will keep you confident and comfortable when it matters most.
Mental Toughness
Trail races aren’t just physical—they’re mental marathons too. The stairs might seem never-ending, the climbs relentless, and the descents unforgiving. Practice staying present and breaking the race into smaller, manageable sections during your training. Celebrate the small victories, like cresting a hill or reaching an aid station. Visualize yourself tackling the hardest parts of the course with strength and determination. Remember, you’ve done the work, and you are capable of more than you think.
Fueling and Hydration
UTA is a long race, and your body will need consistent fuel to perform at its best. Experiment with different nutrition strategies during training to find what works for you. Whether it’s energy gels, bars, or real food, practice eating and drinking at regular intervals. Hydration is just as critical—especially on warmer days. If you’re unsure, aim for 200-300 calories and 500-750ml of water or electrolyte drink per hour, adjusting as needed based on the weather and your effort level.
Race Breakdown
UTAMiler: 163 km, 6,460 m elevation gain
The UTAMiler is the ultimate test of grit and endurance in the Blue Mountains. Stretching over 163 km with a colossal 6,460 meters of elevation gain, it’s not just a race—it’s a journey through some of Australia’s most breathtaking yet punishing landscapes. From narrow cliffside trails to steep, rocky descents, this course will demand everything you have.
The first half feels deceptively runnable, with long descents and rolling trails through dense bushland. But be warned—these descents will hammer your quads and set the tone for the climbs to come. By the time you hit the 100 km mark, mental fatigue and muscle breakdown start to take hold, and this is where the race really begins.
The final 20 km are brutal, featuring relentless climbs that can break even the strongest runners. This includes Kedumba Pass, where the seemingly never-ending ascent can feel like a cruel joke. And just when you think you’re done, the Furber Steps—a staircase that’s more punishment than path—waits to finish you off.
Pro Tip: Your pacing strategy will make or break your race. Resist the temptation to fly down those early descents. Strength training, like heavy squats and hill repeats, will pay dividends here. Pair that with long back-to-back training days to simulate race fatigue. A coach from Vert.run can help you structure this training and balance recovery, so you’re not burned out before race day.
UTA100: 100 km, 4,400 m elevation gain
The flagship event of UTA, the 100K course takes runners through iconic landmarks like the Golden Stairs and the Jamison Valley. With significant elevation gain and technical terrain, this race is a true test of endurance and strength. Key challenges include the steep climbs and the energy-sapping stairs in the final kilometers.
Different from most races UTA has an “inverted” profile, meaning that you start by going down (not going up) because you are running through canyons, and these are very steep and technical canyons sometimes.
Just around the half marathon mark, you have 900 meters of elevation gain drop, and climb, that will certainly beat your legs up, so keep it easy and don’t force the pace just yet, because the true challenge of a 100km race, starts at the 80km mark, normally.
Pro Tip: The last 10 to 12 km of the race are uphill, at that stage you will certainly be walking that climb but if you are ready to tolerate the load of the race and have been running smart and eating well, you should be able to pass people and have a strong finish, which is the dream. There’s nothing better than finishing a race feeling strong.
As described above, strength, intensity, and endurance training will prepare you for your race. The beauty of having a coach is that you can forget about what and when to do your training, and focus on what really matters, doing and enjoying your training.
UTA50: 50 km, 2,500 m elevation gain
The UTA50 isn’t “just” a 50K—it’s a 50K that bites back. With 2,200 meters of climbing and iconic sections like Kedumba Valley, this race is ideal for runners looking to step up their ultra game or seasoned trail runners seeking a challenging day out.
The first half is friendly enough, with flowing descents and runnable sections, but the climb out of the valley at the halfway mark is where things get real. Expect to grind up the steep climb to Queen Victoria Hospital. This section will sap your legs if you’ve pushed too hard early on.
The final 10 km are all about resilience. You’ll face the infamous Furber Steps right before the finish—a cruel yet iconic way to end your day. If you’re not prepared, these steps will humble you. The key is to stay steady, keep fueling, and hike strong.
Pro Tip: Practice power hiking—it’s not optional for this race. You’ll likely hike as much as you run, so train for it. Vert.run coaches can help you simulate race-day climbs while teaching you pacing strategies that save your legs for the back half of the race.
UTA22: 22 km, 1,200 m elevation gain
Don’t be fooled by the shorter distance—the UTA22 is a tough race in its own right, with 1,200 meters of climbing packed into just 22 kilometers. It’s a fantastic entry into trail running but will still challenge your endurance and climbing ability.
The course starts off relatively easy, winding through wide trails with some gentle undulations. But soon, the technical terrain takes over, with rocky trails and steep stairs testing your balance and strength. Around the halfway mark, you’ll hit the big climbs. The final 5 kilometers, capped off by the Furber Steps, will make you earn that finish line.
Pro Tip: Focus on stair work and uphill running during your training. It’s easy to blow up in this race if you don’t pace well. A Vert.run plan can help you build the right combination of endurance and leg strength to keep you steady and strong to the end.
UTA11: 11 km, 300 m elevation gain
The UTA11 is a perfect starting point for trail newbies or road runners curious about the trails. But don’t let the shorter distance fool you—this race still has 750 meters of climbing and technical trails that demand focus.
The first few kilometers ease you in with runnable terrain, but as the race progresses, you’ll encounter steeper trails, loose rocks, and some short-but-tough climbs. The final challenge? The Furber Steps, because no UTA race is complete without them. These steps may feel endless, but they’re also what makes finishing this race so rewarding.
Pro Tip: If you’re new to trails, practice hiking uphill—it’s a skill you’ll rely on. Focus on building leg strength and balance through stair work and agility drills. Vert.run coaching can help you make the transition from road to trail seamlessly while teaching you how to pace yourself for a strong finish.
Wrap-Up
Ultra-Trail Australia by UTMB is a celebration of trail running, community, and the incredible landscapes of the Blue Mountains. Whether you’re racing 11K or 100K, the journey is one of discovery and achievement. Training smart, building strength, and preparing mentally are the keys to success. At Vert.run, we’re here to help you every step of the way. Let’s make your Ultra-Trail Australia adventure unforgettable!
