Need for Speed: How to Train for the Brisbane Trail Ultra 20km and Section Breakdown By Jamie Hunter from RunVault Performance.
Need for Speed: How to Train for the Brisbane Trail Ultra 20km and Section Breakdown
The Brisbane Trail Ultra 20 (BTU20) isn’t just any trail race—it’s the Golden Trail National Series Final powered by Salomon. Expect fast, competitive racing on technical terrain, with Australia’s top trail runners setting the pace. Be prepared for a thrilling challenge that demands both physical endurance and mental resilience. If you’re lining up for this one and prepared to give it a red hot crack, you’ll want to bring both speed and strength to handle the trails.
Here's a breakdown of the course, how to train, what gear you need, and how to sharpen up for race day.
The Course, Section by Section
The BTU20 isn’t a typical road run—it’s a trail race with elevation, technical sections, and rapid descents. That means studying the course and preparing well for a successful run.
Start Line: Curra-Mulling Park
From the start at Curra-Mulling Park, you'll navigate single-track trails with loose rocks and tree roots, demanding confidence and agility. The field is fresh so everyone is moving quick. You'll want to make sure you're positioned well on the start line. Are you here to race? Find your place at the front. If you're here to participate without the need for speed, settle into mid to back pack otherwise you'll be moving off the trail frequently letting people pass.
Once you exit the creek, you'll make your way towards Enoggera Reservoir and navigate the flowing trails around the dam, all the while under a steady climb of elevation. There are two big climbs in this section, making you're way up to Nebo Break, before barreling down to prepare for Holman Break, a love/hate firebreak in the National Park by many local trail runners. It's all downhill on 69 Break before some flowing trail running around the reservoir, then another short and sharp uphill up E-Break to the first water stop on Sth Boundary Road.
Water Stop 1: Sth Boundary Road
Distance Travelled: 13.3km
Vertical Gain Achieved: 487m
Provisions: Water
You've got just over 13km under your belt, nearly 500m of vertical gain and navigate technical terrain through the creek, around Enoggera Reservoir and been welcomed by two of the big climbs in the National Park. The legs are well and truly alive by now! It's now time to cross over Sth Boundary Road, before entering the playground of Gold Creek on popular trails such as Gold Creek, Goanna and Curlew Circuit Trails giving the legs some relief with a little less elevation. Don't be fooled though, these trails frequently change in elevation so be prepared for short spicy climbs and fast descents.
Water Stop 2: Gap Creek
Distance Travelled: 7.4km (20.7km total)
Vertical Gain Achieved: 626m
Provisions: Water and Toilets
Gap Creek is a Mountain Bike Riders playground, but you're not here for long as the course takes you straight onto Bellbird trail which also marks the start of the King and Queen of the Mountain - Run Vault Kokoda Climb. The only way is up! One of the most popular climbing tracks in Mt Coot-Tha, Kokoda Trail has been graded but with frequent use of trail hikers, runners and some daring cyclists, it's loose with blue stone, rocks and tree foliage. The gradient can reach 40º in some sections. Our top tip for tackling this climb? Don’t look up—just focus on steady, consistent movement, one step at a time.
Reaching the summit is a great feeling and marks the end of the King and Queen of the Mountain - Run Vault Kokoda Climb.
Now it's time to fly! It's all (for the most part) downhill from here. If there's enough gas in the legs, this is your chance to show everyone how well you've paced and climbed the previous sections of the course. Litchfield track is know for speed. Be careful though, it's one of the newest tracks on the mountain, so lift your feet as this track is known for many trips and falls. After nearly 3km of flying along Litchfield, you'll exit this track nearing the Summit of Mt Coot-Tha.
There's only 2km of speed downhill to finish before the chequered flag of Legacy Way Carpark.
Finish: Mahogany Car Park
Distance Travelled: 25.5km
Vertical Gain Achieved: 860m
Provisions: Checkpoint with sponsors products, electrolytes, food, toilets
Congratulations! You have completed the BTU 20
How to Train for the BTU20 Golden Trail National Series Final
1. Prepare for the expected terrain both on the trails and in the gym
You shouldn't have to look too far to find the perfect playground to prepare in your local area. Find routes with steep climbs, rocky descents, and fast runnable sections. In Brisbane, good training spots include Mt Coot-tha, Daisy Hill, Bunyaville, and Gap Creek, not to mention the course itself!
Improving your proprioceptive awareness (your body's ability to sense movement and position) is key to handling unpredictable terrain. Trail running demands quick reactions, stability, and coordination, all of which can be trained both on the trails and in the gym.
How to Improve Proprioceptive Awareness
On the Trails:
Run on a variety of surfaces (loose gravel, rocky paths, root-covered trails) to expose your body to different stimuli.
Practice single-leg drills such as hopping over rocks or roots to improve foot-eye coordination.
Incorporate agility exercises like quick direction changes and lateral movements while running.
In the Gym:
Use balance exercises such as single-leg stands on a BOSU ball or foam pad.
Perform plyometric drills like box jumps and lateral bounds to build fast-twitch muscle response. At Run Vault, we love speed skaters and lateral hurdle hops.
Strengthen stabilizing muscles with single-leg deadlifts, step-ups, and Bulgarian split squats.
Engage your core and lower limbs with exercises like planks, bear crawls, and lunges to improve overall body control.
Developing proprioceptive strength not only prevents injuries but also enhances your ability to react quickly to sudden terrain changes, making you a more confident and efficient trail runner.
2. Hill Repeats for Strength
The BTU20 features plenty of elevation changes with some big climbs, so build strength with hill repeats. Aim for:
Short, steep hill sprints (30–60 seconds) to develop explosive power.
Longer hill efforts (3–5 minutes) to build endurance.
Downhill running to practice foot speed and control.
3. Speed Work on Trails
The BTU20 require quick footwork and agility. Add interval sessions on uneven terrain to improve leg turnover. Try:
400m–1km reps on rolling trails to simulate race pace.
Fartlek sessions with surges on varied terrain.
Technical running drills to improve stability and confidence.
4. Long Runs on Race-Like Terrain
At least once or twice in your training program, long runs should match the expected race effort—fast but controlled. Simulate the BTU20 course with a race-pace effort on similar trails to dial in your pacing.
5. BTU20 is an Endurance Event
Endurance fitness is built through volume in training. Most of your running needs to be controlled and aerobic to build these benefits. If you're writing your own training plan, make sure you have a tick in all of the principles of training boxes.
Specificity. Progressive Overload. Recovery. Variation. Reversibility.
If planning your training seems a little too complicated, the Run Vault team of coaches can help!
6. Race Week Strategy
The days leading up to race day are about fine-tuning, not overloading. Stick to shorter, sharper workouts and keep your legs fresh.
Taper your training: Reduce volume but keep some intensity to maintain sharpness.
Check the weather and plan your gear accordingly.
Study the course map so you know where to push and where to conserve energy.
Prioritize sleep and recovery to ensure you're well-rested.
Test your race-day nutrition one final time to avoid surprises.
Essential Gear for the BTU20
The right gear can make or break your race. Here’s what you need:
Shoes
The Salomon Genesis, S/LAB Pulsar, or Sense Ride are great options. Choose a shoe with good grip, a responsive midsole, and a secure fit to handle the fast, technical trails.
Hydration Pack or Waist Belt
Choose a lightweight, minimalist pack to maintain speed and efficiency. Make sure it comfortably carries your hydration, fuel, and any race-day essentials without bouncing or causing discomfort. Salomon S/Lab or Pulse belts are excellent for carrying a soft flask, gels, and even your phone for mid-race photos.
Hydration & Nutrition
Even in a 20km race, staying hydrated is crucial. Consider:
A carbohydrate drink and/or gels to maintain energy levels
Electrolytes for cramp prevention and maintaining hydration balance.
Dialing in your hydration and nutrition strategy is key. Experiment during training runs to determine what works best for you, ensuring you stay fueled and energized from start to finish. Practice your hydration strategy in training to ensure it works for you on race day.
Need the right gear for race day? The Run Vault team has you covered—visit us for expert advice and top gear selections.
The BTU20 Golden Trail National Series Final is an opportunity to push your limits, refine your trail-running techniques, and experience an exhilarating race atmosphere. This event is not just about speed—it's about smart racing, tactical pacing, and mastering the terrain. Whether you’re aiming for a podium spot or just want to push your limits, training smart and gearing up properly will set you up for success.
See you on the trails!