This plan is here to do more than just get you to the start line, it’s designed to get you there feeling strong, injury-free, and confident, with a clear plan in place. But more importantly, it’s here to help you cross the finish line with pride, purpose, and maybe even that PB you’ve been chasing.

Whether this is your very first City2Surf or your fifteenth, this program is built for all levels. Every session is scalable to your experience and fitness level, so you’ll be challenged, but never overwhelmed.

The runs each designed to build strength, endurance, and, above all, consistency.

There are optional strength sessions throughout the 9 weeks working on both core and lower body. No gym membership needed and can be done with a Dumbbell or Kettlebell.

There will be long workdays, cold mornings, and moments where motivation dips. But this is where discipline steps in. Show up, stick to the plan, and back yourself. You’re capable of more than you think and these next 9 weeks are your chance to prove it.

Let’s get started. The 14km road to Bondi begins now.

Plan Structure:

4 x Structured runs per week.
2 x Structured strength & core workouts.
Race day nutrition information also provided.