KosciMiler

Race strategy

Hold a steady pace and save energy for every section.

• 433m descent. Go easy, save your quads.
• Final 644m descent. Save your legs to go all out on it.
• Long race. Control your HR and effort. Early mistakes cost the most.
• Ease into the early runnable section, save your quads on the descents until 78.1km, then run your race pace, and go all out on the final descent from 155km.
• Start · 0.0km–1.4km · Race-day nerves push your heart rate up: don't follow the crowd, find your own rhythm.
• Settle in · 1.4km–40.8km · Climb of 715m. Ease in: hold back more than feels necessary. The race is still ahead. Climb by heart rate or breathing, not pace. Running pays off here: run wherever you can.
• Work · 40.8km–78.1km · Climb of 495m, high point 2223m, descent of 433m averaging 9%. This is where the race is built: steady, solid effort. Climb by heart rate or breathing, not pace. This descent is hard on the legs: short steps, stay in control, poles if you have them. Running pays off here: run wherever you can.
• Fade · 78.1km–155km · Climb of 601m. Plus 2 more climbs and 3 descents. Your energy fades, and that's normal: hold a steady effort and stop counting the miles. Climb by heart rate or breathing, not pace. Running pays off here: run wherever you can. Your heart rate drifts down on its own: don't chase your early-race numbers, go by feel.
• Home · 155km–160km · Descent of 644m averaging 13%. No heroics: settle back into your own effort and hold it to the line. Long descent: keep it even and let go only near the end.

Course

By gradient, 36% of the distance is uphill, 29% downhill and 36% flat. The longest climb runs 10.7km at an average 4.6% grade (495m of vertical). The longest descent runs 8.5km at an average 8.4% grade (716m of vertical). The steepest climb averages 19.2% over 0.2km. The steepest descent drops at 29.3% over 0.2km. Surface: 75% trail, 13% smooth, and 12% road. Flat-equivalent effort: 207.7 FlatKM.

Poles

Poles bring little benefit here: only about 8.2km of pole-friendly terrain.

Quad damage

Quad damage risk is moderate (index 48 of 100), with 37% of the load in the first half: 1 descent deserves a plan and a couple of downhill sessions before race day.

• Ease into the early runnable section, save your quads on the descents until 78.1km, then run your race pace, and go all out on the final descent from 155km.
• #1 · 73.2–78.1 km · 433 m D−, -8.9% · 82.0 km ahead → control
• 99.3–105.7 km · 358 m D−, -5.5% · 54.3 km ahead → your pace
• 117.9–126.4 km · 716 m D−, -8.4% · 33.7 km ahead → your pace
• 155.2–160.1 km · 644 m D−, -13.2% · 0.0 km ahead → even, let go at the end

Weather

On race day, start temperatures have historically ranged from 10°C to 22°C, with around 6°C at the highest point; the chance of precipitation is about 43%.

Results

221 finishers completed the 2025 edition. Men's winner: Morgan Glazier (Great Britain) in 17:38:25. Women's winner: Stephanie Auston (Australia) in 19:45:57.