Cape to Cape Track: Training and Race-Day Guide

The Cape to Cape Track runs along the coast of Western Australia's south-west, and runners who prepare for it well finish it well. This guide covers how to train, how to plan and what a record-setting attempt looked like.

Know the course before you train for it

The track follows the coast between Cape Naturaliste and Cape Leeuwin, and is 130km in the report we published from Claire O'Brien Smith's record run. Learn the terrain, the sections and where you can refill water before you write a plan.

Build the base first

Consistency matters more than any single big week. Build your weekly volume gradually, protect your easy days and keep hard sessions to one or two a week. If your aim is a 130km effort, long runs and back-to-back long days teach your body to keep going on tired legs.

Train for the terrain

Coastal trail asks for ankle strength, stable hips and legs that handle repeated small climbs and descents. Strength sessions through the build keep you resilient.

Write a race plan

Write down what race week looks like, what you will carry, your nutrition for each leg and how long each leg should take. A written plan removes guesswork on the day. Our post on the importance of race planning shows how we put one together.

Supported or unsupported

With a crew you can plan around meeting points. Unsupported, you carry or organise everything yourself, so the logistics matter as much as the fitness. Decide early which you are doing, because it changes your gear, your pacing and your plan.

What a record run looked like

Claire completed the track unsupported in 18 hours, 30 minutes and 45 seconds, beating the previous unsupported female time of 19:41:39. Her result came from long preparation: consistent training, learning the course in detail and building mental toughness. Read her full account in the Cape to Cape FKT report.

Train with Corrie

If you are planning a long trail effort, Corrie Johnstone writes personalised training plans for ultra and trail runners. See the coaching plans or get in touch to start the conversation.