Ultra-Trail Kosciuszko Race Plan 2026

Ultra-Trail Kosciuszko takes place in the Snowy Mountains on 26–28 November 2026, with the official site listing 33 km / 596 m+, 50.3 km / 1,355 m+, 105.6 km / 2,973 m+ and 160.5 km / 4,731 m+ (official event overview).

Don't confuse the race names with exact measured distances. Kosci30 is listed as 33 km and Kosci100 as 105.6 km for this edition; use your race's final course file when estimating time and supplies (official overview).

The Kosci50 starts at Perisher, descends towards Bullocks Flat, follows the Thredbo Valley, climbs to Eagles Nest and finishes at Friday Flat. Its official page lists a 7:00 am start on 26 November and a 13-hour-30-minute maximum race time, but contains inconsistent clock-time estimates elsewhere, so confirm final departure and finish cut-offs in the runner guide (Kosci50 course).

What the course means for your plan

The organiser describes varied, runnable alpine trails through snow gums, granite outcrops and mountain streams. Runnable does not mean flat or quick under fatigue (event overview). Our practical recommendation is to estimate each leg from its terrain and your likely effort rather than apply road pace.

Rehearse accessing food with cold hands and a loaded vest. Put essential fuel within reach, protect spare clothing from wet bottles and identify flatter sections where eating will be easier. Do not assume that advice about the Kosci50 route applies to the 100 or Miler: each distance needs its own map and checkpoint plan.

The organiser's on-course page lists water, Näak nutrition products, gels, soft drink, fruit, bakery items, lollies and some hot food and drink. It explicitly says supplies cannot be guaranteed at every checkpoint and directs runners to the race guide for exact stocks (on-course information).

That page also retains a 2025 pacer-registration deadline. Treat it as general planning information, not confirmation that every timing or support rule is final for 2026 (on-course information).

Carry and refill deliberately

The event is cupless, so bring the drinking equipment required for your distance (on-course information). Our recommendation is to carry your familiar core fuel and regard checkpoint food as a supplement, not the only source.

Use the final race-specific table to record checkpoint name, expected travel time, available refills, whether crew can attend and whether a drop bag is permitted. Crew and drop-bag access vary by distance and checkpoint; the organiser directs runners to the individual race pages and runner guide (on-course information).

At a refill, check whether you're adding plain water or mixed drink. Don't accidentally double the powder concentration in a partly full flask. Reserve food for an unexpectedly slower leg and keep your waste contained.

Kosci-specific rehearsal

Plan one nutrition rehearsal around a hilly route and the same carrying equipment, rather than only a flat long run. Practise small, regular portions when you slow to a walk and check whether gloves or a jacket make packets difficult to reach. Include the expected stop time when calculating fuel for the next leg.

Set an intake you can sustain

The Australian Institute of Sport gives 30–60 g carbohydrate/hour for endurance exercise lasting 1–2.5 hours and up to 90 g/hour for events longer than 2.5–3 hours. These are duration-based guidelines, not a requirement for every trail runner.

The 2019 ultra-specific ISSN position stand takes a more conservative approach to very long races, recommending 30–50 g/hour within a broader energy plan and emphasising individual tolerance. Treat the two sources as context, not competing prescriptions: race intensity, time on feet and your rehearsed gut tolerance matter. Higher targets need progressive practice; don't jump to 90 g/hour on race day.

Count everything, not just gels

Add the carbohydrate in gels, drink mix, chews and food. As an illustrative calculation, a practised 60 g/hour plan for a two-hour leg needs 120 g carbohydrate. If a gel's label says 30 g, four gels supply that amount before counting anything in your bottles or food. This is arithmetic, not a product prescription or a universal target.

Split supplies into checkpoint-to-checkpoint portions. Add a modest contingency for slower travel, but separate emergency food from the food you expect to eat. Do not count an uncertain aid-station menu as guaranteed fuel.

Match fluid to conditions

The ISSN position stand suggests 450–750 mL/hour during ultra racing, adjusted for the environment, work rate, body size and tolerance. It is a starting reference, not a volume to force down. Rehearse in similar conditions and combine thirst, your experience and the available refill points when planning.

Carry capacity for the longest expected time between refills, not merely the longest distance. Avoid over-drinking: sodium does not make excessive fluid intake safe, and it does not eliminate exercise-associated hyponatraemia risk (ISSN).

Sodium, caffeine and variety

Individualise sodium using the conditions, your sweat losses and the sodium already supplied by drinks and foods. The ISSN review discusses 500–700 mg sodium per litre of fluid, but that is a drink concentration, not an automatic hourly dose.

Caffeine is optional. The ISSN review advises rehearsing your strategy, counting all doses and avoiding repeated large doses over a long ultra. A caffeinated gel plus coffee plus cola all contribute to the same total; caffeine is not a replacement for safe rest or withdrawal when needed.

Use familiar sweet and savoury options to build a plan you can repeat. Our guides to testing nutrition before a race and avoiding flavour fatigue are useful preparation.