Training Plans

Whether you're a returning runner or new to City2Surf, rebel and Under Armour are here to support you in ensuring you are ready to go come August 14th! We have teamed up with iconic run crew 'The 440' to develop a 12-week training plan that will help prepare you physically and mentally to tackle the run.

We have unique advice for all participants with programs tailored to differing levels of experience (specific programs for beginners, intermediate and advanced runners). These step-by-step programs have been developed by experienced runners with years of knowledge and know-how! The program has weekly scheduled training guides and focuses on important supporting information around nutrition, recovery and mindfulness that will ensure you are primed and ready to be at your best for the run!

The programs for beginners and intermediates are now available, and check out the first in a series of training videos below.

Final 4 Weeks training plan

Beginner Training Plan

Intermediate Training Plan

Training Videos

Live Runs

Need some additional support and face to face encouragement as part of your preparation? 'The 440' have you covered!

We'll be doing regular in person training runs throughout Sydney and would like to issue an open invitation for anyone to come along and join us!

We see consistency and community as a key component of an enjoyable City2Surf experience, so let's do this together! Let us be your support- we'll show up, rain , hail or shine and run / walk beside you. Our experienced runners are more than happy to share encouragement, advice and help you tackle those training challenges and hurdles in a supportive and inclusive environment.

Runs will be hosted at different places throughout Sydney. See below for the full schedule and locations for these meet ups!

Live Run Schedule

DATEWHERETIME
18th June The 440 Bronte
Meeting point: Bronte beach carpark – corner of Calga Place and Bronte Road
5:00am
22nd June City - Mrs Macquarie Chair
Meeting point: Bottom of the Fleet Stairs
5:30pm
25th June The 440 Bronte
Meeting point: Bronte beach carpark – corner of Calga Place and Bronte Road
5:00am
29th June City - Mrs Macquarie Chair
Meeting point: Bottom of the Fleet Stairs
5:30pm
2nd July The 440 Bronte
Meeting point: Bronte beach carpark – corner of Calga Place and Bronte Road
5:00am
6th July City - Mrs Macquarie Chair
Meeting point: Bottom of the Fleet Stairs
6:00pm
9th July The 440 Bronte
Meeting point: Bronte beach carpark – corner of Calga Place and Bronte Road
5:00am
13th July City - Mrs Macquarie Chair
Meeting point: Bottom of the Fleet Stairs
6:00pm
16th July The 440 Bronte
Meeting point: Bronte beach carpark – corner of Calga Place and Bronte Road
5:00am
20th July City - Mrs Macquarie Chair
Meeting point: Bottom of the Fleet Stairs
6:00pm
21st July Bondi Beach
Meeting point: Next to the Skate Park on the grass hill
5:30pm
23rd July The 440 Bronte
Meeting point: Bronte beach carpark – corner of Calga Place and Bronte Road
5:00am
27th July City - Mrs Macquarie Chair
Meeting point: Bottom of the Fleet Stairs
6:00pm
28th July Centennial Park
Meeting point: next to Homestead
5:30pm
30th July The 440 Bronte
Meeting point: Bronte beach carpark – corner of Calga Place and Bronte Road
5:00am
3rd August City - Mrs Macquarie Chair
Meeting point: Bottom of the Fleet Stairs
6:00pm
4th August Manly Beach
Meeting point: Outside Manly Life Saving Club
5:30pm
6th August The 440 Bronte
Meeting point: Bronte beach carpark – corner of Calga Place and Bronte Road
5:00am
10th August City - Mrs Macquarie Chair
Meeting point: Bottom of the Fleet Stairs
6:00pm
13th August Light session and stretch
Lady Macquarie Chair to Barangaroo
TBC

Hydration Partner

Once again eniQ is our official hydration partner of City2Surf. eniQ products were created by an Olympian and a biochemist, with a mission to create the purest and most potent hydration and wellness products for athletes and active people of all lifestyles and demographics.

eniQ (pronounced en..i..Q) is an Australian company with a premium range of scientifically formulated wellness and sports nutrition products, using only the highest quality ingredients, specifically chosen for their purity and potency.

CEO of eniQ, Tim Scott-Branagan, said: “eniQ products are new to the Australian market and are designed for active people demanding a pure and potent source of hydration and energy. We have received overwhelmingly positive feedback on our products from runners over the last two years and look forward to ensuring all runners hydrate and recover effectively at the City2Surf with our two key products.”

“Whether you are a seasoned veteran of the City2Surf, or this is your first time, have confidence that you will have access to products on race day that will give you a sustained source of energy, replenish your electrolytes and help your tired muscles recover.” Scott-Branagan said.

eniQ Hydration FAQs

The eniQ Electrolyte is perfect to energise and hydrate you before and during your race.

The eniQ Electrolyte Whey Protein Isolate will reenergise, rehydrate and accelerate your muscle recovery after the race.

Both products contain only premium and healthy ingredients with natural fruit flavours, and no artificial colours, flavours or preservatives.

They are designed to give you immediate and sustained energy, as well as replenish electrolytes & accelerate muscle recovery. A pH of six reduces tooth erosion.

To find out more or order online, enabling you to train on the race day product, visit www.eniq.com.

The right hydration can make or break your City2Surf experience, even if you are just doing it for fun! Just like your training plan it is important to consider a hydration plan before, during and after the race.

Dehydration during training is a leading cause of injuries. To ensure you train effectively in the lead up to race week it is a good idea to incorporate a deliberate hydration plan on a daily basis.

Staying hydrated not only involves drinking water, but also involves consuming balanced electrolytes through fluids and food. Generally, when exercising you want to replace upwards of half of what you are losing through sweat. As a guide, males need to consume upwards of 3.5 litres of fluid per day, and women upwards of three litres per day. That intake can come from fluids and food, with fruit & vegetables in particular having a higher water content.

Studies have shown that runners can finish a 14km run up to three minutes faster when staying hydrated before and throughout the race. A few tips:

  • Just like cramming for a test, binge drinking the morning of a run won’t hydrate you properly. In fact, it’s likely to cause a need for several toilet breaks!!!
  • Sip regularly on fluids prior to the race to a level that makes you feel well hydrated, 500 ml – one litre of fluid as a guide.
  • Don’t wait until you are thirsty to have a drink during the race. Take a drink at regular intervals throughout your race.

While running the average person loses 500ml – one litre of fluid per hour, which includes much needed nutrients and electrolytes. In addition, the runner will experience several microtears in their muscles, particularly in their legs.

After the race, the eniQ Electrolyte can help you rehydrate and replenish lost energy and electrolytes. In addition, the unique “3 in 1” eniQ Electrolyte Whey Protein Isolate which will not only rehydrate on lost energy and electrolytes, but also accelerate your muscle repair.

Drinking water and eating fruit are other effective ways to rehydrate after your race.

How do I recognise signs of dehydration?

  • Being thirsty or having a dry mouth is one of the first bodily signs that you need to consume more liquids and should not be ignored.
  • Use the pinch test to recognise when your body is beginning to run out of water. Grasp the skin on the back of the hand, if the skin returns slowly back to its original position, this indicates a state of dehydration.
  • Dehydration can frequently be confused for hunger, and although foods do provide some form of water for hydration, if the body is craving water, fluid-based products are more effective to quickly and sufficiently replenish your water stores.