By Coach Sarah
At the end of last year, I dabbled in a couple of shorter trail runs (around 25km). I was in it for the scenery, the enjoyment, and a bit of a challenge—without focusing too much on specific training. My longest runs were about 25km on the flat, with no hill work at all (mainly because… we live in flat country!).
Surprisingly, things went pretty well. I podiumed in my solo event at Wonderfalls in August (1100m of elevation—which, by the way, I highly recommend if you’re looking for an incredible trail event), and a month later I was a late call-up for a team at the Surf Coast Century. We ended up winning the female category, with my leg being 28km and 700m+ of elevation.
I love running off-road. There’s something about trails that makes it so much more enjoyable than always being on the road. You can switch off from the watch, immerse yourself in nature, and take on the challenge of the terrain. It’s freeing. If you don’t run trails much, I can’t recommend it enough.
After those two events, I knew I wanted a bigger challenge in 2026. With a few locals always raving about Buffalo Stampede, I decided to give it a crack—locking in the marathon distance: 42km with 1600m of elevation. But what arguably makes it tougher is the 2600m of descending. There’s not much flat, flowing trail to settle into!
When I started planning my training, the big question was: How do you prepare for that kind of course when the biggest “hill” in town is the Twin Towns bridge?
Looking at the calendar, I knew I’d realistically only get 3–4 proper hilly runs in before race day—and that would have to be enough. I wasn’t willing to sacrifice multiple weekends travelling 1–3 hours just to find hills.
So instead, I focused on what I could control.
I banked kilometres. Built time on my feet. As much as I could, when I could.
That meant long runs, double run days, and back-to-back long runs. Some treadmill work. Minimal interval training to reduce injury risk while my volume was high. I also supplemented with swimming for fitness and recovery, and cycling for additional endurance and strength—without the constant impact of running (plus, I still enjoy the occasional triathlon!).
When I could, I added in some strength work, along with regular infrared sauna and ice baths for recovery. And, of course, prioritised fuelling well to support performance, recovery, and adaptation.
In the final 10 weeks leading into the race, I built some really solid consistency:
- 668km total (avg. 67km/week)
- Smallest week: 35km | Biggest week: 106km
- Four runs over 3 hours
- 1 run 300m vert, 1 run 700m vert, 1 run 1400m vert
- 4 x short treadmill hill runs, 1 stair run
- Plenty of 2–2.5 hour runs
- Longest run: 44km (on the flat)
- Toughest session: 4 hours in Bright (30km with 1400m elevation)
Come race week, I felt as prepared as I could be. The body felt great—no niggles. Energy and mood were high, and I was excited (and a little nervous!) to take on the course, including the infamous Dingos Ridge.
And wow—it lived up to its reputation.
Just under 7km from bottom to top, taking me nearly 1 hour 20 minutes to climb. That tells you everything you need to know about the pace!
Overall, I felt strong all day. The body held up, and fuelling was good—although I probably could have eaten more. With so much technical descending and steep climbing, it’s hard to focus on anything other than the trail right in front of you.
Could I have gone faster with more hill training? Absolutely.
Do I regret not doing more? Not at all.
I felt prepared, capable, and most importantly—I enjoyed the experience, no matter how tough it was.
I went in with a goal of sub-5:30 and crossed the line in 5:16, placing 6th in F40–49. Challenged, accomplished, and already thinking about what’s next.
So if you’re looking for a race that’s less about speed and more about how you handle the terrain—this is one to add to your calendar.
Coaching Takeaways: You Don’t Need Hills to Train for a Hilly Race
If you’re living in flat country but eyeing off a hilly event, here are a few key lessons from my experience:
- You don’t need perfect conditions—just consistency.
You might not have access to hills, but you can control your weekly volume and time on feet. That matters more than you think. - Time on legs is your biggest asset.
Long runs, back-to-back days, and building durability will prepare your body to handle the demands of climbing and descending. - Train smart to stay injury-free.
When volume is high, you don’t need a lot of intensity. Keep intervals minimal and focus on staying consistent week to week. - Use cross-training to your advantage.
Cycling and swimming can build endurance and strength without the added impact—helping you go longer and recover better. - Strength matters (especially for descents).
Even a small amount of strength work can make a big difference when your legs are taking a pounding downhill. - Get specific when you can—but don’t stress if you can’t.
A few hilly runs closer to race day are helpful, but they’re not the be-all and end-all. - Fuel and recover like it matters—because it does.
High training loads require proper fuelling and recovery to adapt and perform. - Mindset is everything.
You might not feel “perfectly prepared,” but trusting your training and embracing the challenge goes a long way.
Bottom line: Don’t let where you live limit what you think you’re capable of. You can absolutely train for a hilly race—even from the flattest of towns. 🙂
