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Training plans for you

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This is for members only

Training Plan

Coastal Classic Training Plan

Race

16 wks

30 km

This is for members only

Training Plan

TCS Sydney Marathon 10km Training Plan

Race

8 wks

10 km

This is for members only

Training Plan

TCS Sydney Marathon Training Plan

Race

16 wks

42 km

This is for members only

Training Plan

Kosci30 Training Plan

Race

16 wks

32 km

This is for members only

Training Plan

Kosci50 Training Plan

Race

16 wks

50 km

This is for members only

Training Plan

Kosci100 Training Plan

Ultra | Race

16 wks

106 km

This is for members only

Training Plan

Kosci Miler Training Plan

Ultra | Race

16 wks

161 km

This is for members only

Training Plan

Base Training Plan

Trail | Road

12 wks

This is for members only

Training Plan

Sydney Half Marathon Training Plan

Race

12 wks

21 km

This is for members only

Training Plan

Cross Training Plan

Rehab

4 wks

This is for members only

Training Plan

Beginner

4 wks

3 km

This is for members only

Training Plan

UTA11 Training Plan

Race

12 wks

11 km

This is for members only

Training Plan

UTA22 Training Plan

Race

16 wks

22 km

This is for members only

UTA50 Finish

Training Plan

UTA50 Training Plan

Race

16 wks

50 km

This is for members only

Training Plan

UTA100 Training Plan

Race

16 wks

100 km

This is for members only

Training Plan

UTA Miler Training Plan

Race

16 wks

160 km

This is for members only

Training Plan

Road | Beginner

8 wks

5 km

This is for members only

Training Plan

10km Road Training Plan

Road | Beginner

8 wks

10 km

This is for members only

Half Marathon Training Plan

Training Plan

Half Marathon Training Plan

Road

12 wks

21 km

This is for members only

Training Plan

Marathon Training Plan

Road

16 wks

42 km

This is for members only

Training Plan

10km Trail Training Plan

Trail | Beginner

12 wks

10 km

This is for members only

Training Plan

21km Trail Training Plan

Trail

12 wks

21 km

This is for members only

Training Plan

50km Trail Training Plan

Ultra | Trail

16 wks

50 km

This is for members only

Training Plan

100km Trail Training Plan

Ultra | Trail

16 wks

100 km

This is for members only

Training Plan

100 Mile Trail Training Plan

Ultra | Trail

16 wks

160 km

This is for members only

Training Plan

Return to Running Plan

Rehab

10 wks

New articles for you

New articles from the topics you chose — Edit preferences

Training

Why Walk/Running Might Be a Better Marathon Strategy for Some Runners

Training

5-Minute Marathon Technique Assessment To Improve Your Running

Race reports

Race Report – Shizuoka Marathon 2025 – Peter Sweeny

Training

Using Hot Tubs and Saunas for High-Altitude Running Adaptation

Training

What can we all learn from the world’s fastest marathon runner?

Injuries

Taping Technique for Central Heel Pain

Race reports

Race Report – Kosci 100k 2024 – Zali Steggall

Injuries

Diagnose and Cure Your ITB Problem

Technique

Running Vs Shuffling: Which one is better for you?

This is for members only

Nutrition

The 5:2 Diet – Is it a good idea for athletes?

This is for members only

Training

Recovery and Nutrition Plan

Training

Win 1 of 5 x $200 Annual Training Memberships

Strength

Walking Lunges – The world’s best strength exercise for runners

This is for members only

Nutrition

Fat Adaptation

Injuries

How to cure runner’s knee

Training

Base Training – What is it? How do you do it?

This is for members only

Training

Aerobic Vs Anaerobic Training

Training

We Have Changed – TBM Locker Room Is Now Streek.Run

This is for members only

Training

Mastering The Six Foot Track Taper

Training

Get Faster In Your Next Half Marathon

This is for members only

Nutrition

Glucose, Fructose or Maltodextrin – Which one works best?

Training

Recovering from endurance races – Should you be resting or running?

Injuries

Hip Bursitis – Diagnosis and Treatment

Technique

Low Heart Rate (MAF) Training – Explained

This is for members only

Meal plans

High Performance 7 Day Meal Plan

This is for members only

Uncategorized

Introduction to Streek

This is for members only

Injuries

How To Avoid Stress Fractures

Training

The effects of running at high altitude

Strength

How to activate and strengthen your glutes

Strength

Strength Work or Stability Work – Do you need the gym?

Strength

Single Leg Stability Test

Race reports

Race Report – UTMB 100 Mile Race – Peter Scott

Race reports

Race Report – Kosci 100 2024 – Mark Green

This is for members only

Nutrition

Three Delicious Recipes to help you achieve the “5 Veges a Day” Challenge

CCC Training Plan

Training

CCC Training Program – How to train for 100km and 6,156m of vert

This is for members only

Stretching

Most Effective 4 Daily Stretches For Runners

Stretching

Stiff Ankles – Are they causing your injuries?

This is for members only

Stretching

Plantar Fascia / Arch Stretch

How to train for Six Foot Track Marathon training

Training

How To Train For the Six Foot Track Marathon

This is for members only

Injuries

Can you run through shin splints?

Race reports

Race Report – UTMB 2024 – Shane O’Neill

Training

6 Steps to Learn to Love Running (a love hate relationship)

This is for members only

Nutrition

Probiotics and your microbiome

Training

How to adapt our training plans

Training

Is your ego writing cheques your body can’t cash?

Injuries

Diagnose and Manage a Knee Meniscus Tear

Interviews

Ultra-Trail Kosci Interview With Tom Landon-Smith

Interviews

Troy Sachs – Training for the UTA100 with only 1 leg!

This is for members only

Injuries Rolling

Tight Glute Muscles? Release them with a trigger point ball

Injuries

How To Diagnose and Treat Calf Strains and Tears

Nutrition

The Top 10 Factors that help runners lose weight

Injuries

Prolonged Rest Can Make Overuse Running Injuries Worse!

Injuries

Preventing Running Injuries With Body Maintenance & Regular Treatment

This is for members only

Training

Overtraining Syndrome – What is it and how do you avoid it?

Race reports

Race Report – UTA100 2024 – Greg Jenkins

Training

Mindset Matters Most!

This is for members only

Nutrition

Can supplements make you a faster or healthier runner?

Training

What is the shortest training run that will improve your fitness?

Race reports

Race Report – Costa Brava Stage Run – Kate Cush

Interviews

UTMB creating a training plan Kim Loane

Training

Why You Need To Get Outside Your Comfort Zone

This is for members only

Nutrition

How much fluid should you drink in an ultra?

Training

Switching to the trails could rekindle your love of running.

Race reports

Race Report – Boston Marathon 2024 – Peter Sweeny

This is for members only

Training

The secret to becoming a faster runner

Interviews

Kim Loane – UTMB 2023 – What it is like to hallucinate during an ultra

Training

How to run faster at the City2Surf

Gear

Naked Running Band

This is for members only

Training

Aerobic Training Zones – FAQs

Race reports

Race Report – CCC 100km – Helen Beard

Injuries

How to keep training when injury stops you running

Training

Running Session That Replicates A Hill or Stair Run

Injuries

How to return to running after injury

This is for members only

Technique

Is your running technique holding you back?

Training

Heart Rate Variability – How Can It Help Your Training?

Training

Ultra Trail Kosci which distance should you do?

Gear

How to pack your mandatory gear for an ultra

Uncategorized

UTMB Training Program – How to train for 171km and 10,000m of vert

This is for members only

Gear

Super Shoes – will they make you run faster?

Training

6 Tips For Running Further in a Back Yard Ultra

Training

Australian Alpine Ascent – Training Plans

Strength

The Single Leg Squat Test

This is for members only

Technique

Difference in running stride

Injuries

Diagnose and Cure Your Plantar Fascia Pain

Training

Training Run Routes

Race reports

Race Report – Max Adventure Race

Interviews

Ultra-Trail Kosciuszko Webinar

Training

Nose Breathing Vs Mouth Breathing – Which is best?

This is for members only

Nutrition

Will Creatine Help You Run Faster?

Race reports

Race Report – Unreasonable East Miler – Mark Green

This is for members only

Nutrition

Why are recovery meals so important?

Bondi to Manly Relay training plan which level to follow

Training

Bondi To Manly Relay Training Plan – Which Training Level Should You Follow?

Bondi to Manly Ultra which level to choose

Training

Bondi to Manly Ultra Training Plan – Which Level To Follow

Move More at home

Training

9 Ideas To Help You Move More During The Day

Training

The “Get Off The Sofa” Challenge

Training

How to set race goals for success

This is for members only

Nutrition

Do you get nauseous when you are trail running?

Training

CCC Training Program – Which Training Level Should You Follow?

Interviews

How to train for UTMB with Scotty Hawker

UTMB Training Program - Which Training Level Should You Follow?

Training

UTMB – How much training is required

Stretching

The Shoes and Socks 30-Day Challenge

Injuries

Diagnose and Cure your Achilles Tendon Pain

Injuries

Taping Techniques for Plantar Fasciitis

Training

The Coastal Classic Appeals To Road And Trail Runners

Technique

Cadence is King

Nutrition

Is Your Waist Circumference More Than Half Your Height?

Race reports

Race Report – Tarawera 102km – Troy Sachs

Race reports

Race Report – Tarawera 100 miler – Shaun Whitehouse

Training

How to train for a 100 mile trail running event

This is for members only

Training

Sleep is your superpower

Training

Create an Annual Running Plan to maximise your results

This is for members only

Nutrition

How much fluid should you drink when you run?

Stretching

Kneel While You Work To Reduce Your Sitting Time

Race reports

Race Report – Krayzie’s Midwinter Backyard Ultra

Rolling

Foam Roller Vs Massage Gun

Training

How Long Should Your “Long Run” Be? (UTA100 Training Program)

Nutrition

Carb Loading – should you or shouldn’t you?

This is for members only

Stretching

Is your lower back too stiff?

This is for members only

Stretching

Tight lower back? Tight hamstrings? Tight calves? Tight Feet?

This is for members only

Technique

Walking Lunge Technique

Training

Standing At Work – It might help you run faster

Rolling

Foam roll your calf muscles

This is for members only

Technique

1-Minute Pre Run Glute Activation Drill

This is for members only

Technique

Soft Sand Running

Nutrition

Nutrition For Endurance Running

This is for members only

Stretching

Do you suffer from recurrent calf strains?

This is for members only

Training

What is the best form of recovery for athletes?

Training

3 tips to help manage stress

Rolling

A stiff Thoracic Spine (Upper Back) restricts your breathing

Training

To “B” Race, or Not to “B” race

Nutrition

How to boost your immune system

This is for members only

Nutrition

Real Food For Runners

This is for members only

Technique

How do you get faster at running downhills?

This is for members only

Nutrition

Do you suffer from Allergies when you run?

Training

UTA50 Course Description – Stairs, Hills, More Stairs . . . What are you in for?

This is for members only

Training

Training, Pacing and Nutrition for 12hr+ Events

Nutrition

Nutrition for Menopause

Nutrition

Six Nutritious Breakfast Recipes

Nutrition

Winter Warmers – Four simple, family friendly, dinner recipes

Injuries

6 Ways to Reduce Back and Neck Pain While Working From Home

Injuries Training

Don’t “Pick The Scab” Off Your Overuse Running Injuries

This is for members only

Training

Race Report – Make Sure You Write One

Training

Recovering from the UTA – You need to restock your cookie jar!

This is for members only

Nutrition

Webinar – Fuelling For Endurance Running

Nutrition

Intermittent Fasting – Is it good for you?

Rolling

Foam Roll Your Quads to reduce knee pain and ITB symptoms

Training

Heart Rate Training – Why You Should Do It

Training

MAF Test – Train Slow to Race Fast!

Nutrition

Nutrients to help with Exhaustion

Training

What to do when you get training fatigue

Nutrition

Can supplements improve your running ? or are they a waste of money ?

This is for members only

Training

80% Slow : 20% Fast – Why Slow Running Is Good For You

This is for members only

Training

Will training to Heart Rate Zones help your running?

Gear

Minimalist or Maximalist – What shoe will work best for you?

Gear

Are you getting too many running injuries? . . . don’t blame your shoes!

This is for members only

Training

Train Smarter and Race Faster with Lactate Threshold Testing

Strength Training

50 Walking Deadlift Challenge

This is for members only

Stretching

Stiff Hips Will Stop Your Glutes From Working

Nutrition

Free Meal Plan For Runners

Nutrition

How does alcohol affect your health and wellbeing?

This is for members only

Nutrition

Can your diet help to reduce inflammation?

This is for members only

Technique

Glute Max Activation

This is for members only

Technique

Cadence Vs Pace – You don’t have to run fast to have a high cadence

This is for members only

Nutrition

Do you suffer from Digestive Issues?

This is for members only

Training

Sixfoot Track Training 14 Week Overview

This is for members only

Nutrition

10 Healthy Snacks For Hungry Runners

This is for members only

Injuries

What are Trigger Points? Are they making your muscles tight and painful?

This is for members only

Training

You are better to wear out than rust out

This is for members only

Nutrition

How to get the best out of your body with training and nutrition.

This is for members only

Training

Plan your checkpoints and get a UTA PB!

This is for members only

Training

Packing your race pack in an ultra

This is for members only

Training

The 5 best cross-training methods for runners

This is for members only

Training

How many steps a day will keep the doctor away?

This is for members only

Nutrition

Why is it so hard for some runners to lose weight?

Technique

Runner’s Footstrike – Does it matter?

This is for members only

Injuries

Running is NOT bad for your knees

This is for members only

Training

Will Barefoot Running make you or break you?

This is for members only

Nutrition

5 Common Nutrition Mistakes That Runners Make.

This is for members only

Nutrition

7 Day Meal Plan: Frequently Asked Questions

This is for members only

Training

Mastering The Marathon Taper

This is for members only

Injuries

Deep Water Running / Aqua Jogging

This is for members only

Injuries

Does your lower back ache when you run?

This is for members only

Injuries

Gluteal Tendinopathy

This is for members only

Nutrition

Is there a benefit to taking BCAA’s?

This is for members only

Nutrition

Healthy Fats and Why They Are Important

This is for members only

Technique

Acceleration Drills

This is for members only

Nutrition

Hemp Seeds – The Next Superfood?

This is for members only

Training

Choosing the right shoe for you

This is for members only

Injuries Nutrition

Can your diet help to prevent stress fractures?

This is for members only

Strength

Have you got a lazy bum?

Training

Overcooked or Undercooked? – How to master the UTA taper

This is for members only

Nutrition

Is coffee good for runners?

This is for members only

Nutrition

Are You Running More But Still Gaining Weight? – Why?

This is for members only

Race reports

Six Foot Track 2018 Race Report – Ben Swinfield

This is for members only

Nutrition Training

Do you cramp when you run?

This is for members only

Nutrition

Should a Runner Drink Alcohol?

This is for members only

Rolling

Trigger Point Ball Massage for Foot Pain

This is for members only

Stretching

Learn the most effective method for stretching your calf muscles

This is for members only

Nutrition

How to hydrate properly during training

This is for members only

Nutrition

Fuel and hydration for long runs

This is for members only

Nutrition

Fuelling for Endurance Runs

This is for members only

Nutrition

Cappucino, Flat White or Long Black?

This is for members only

Nutrition

30 Day Nutrition Challenge – How do you eat 5 serves of veges a day?

This is for members only

Training

Is your brain or your body the limiting factor in endurance sport?

Interviews

261.2km in 24hrs on a Treadmill – How did he do it?

Race reports

Blackmores Marathon Race Report – Michael Gillett

This is for members only

Race reports

Coastal Classic Race Report – Debbie Watson

This is for members only

Nutrition

Recovery Meals – Recipes to help post-training recovery

This is for members only

Injuries Stretching

Piriformis Syndrome

This is for members only

Stretching

Low Back Pain – Is it your Sacroiliac Joint?

Technique

How do you run faster and keep your foot landing under you?

This is for members only

Technique

Speedwork – Will it actually make you faster?

This is for members only

Nutrition

Why is Protein Important?

This is for members only

Rolling

Release your calf muscles with a trigger point ball

This is for members only

Training

How to manage your body in the “big volume” weeks

This is for members only

Nutrition

Do you know that Vitamin D is actually a hormone?

This is for members only

Nutrition

You need to know WHEN to eat during the UTA?

This is for members only

Technique

Running Drill – “Buttkicks”

This is for members only

Nutrition

Do you need a different nutrition strategy for longer events?

Nutrition

Recovery Nutrition – What do you eat after training?

This is for members only

Technique

Stair Running Technique

This is for members only

Nutrition

Race day nutrition mistakes and how to avoid them

This is for members only

Rolling

Foam Rolling the front of your shins

Injuries

Reduce ITB pain with this taping technique.

This is for members only

Strength Technique

Does your brain know where your glutes are?

Interviews

Pole Running Technique – learn from an expert

This is for members only

Interviews

Training with a sense of balance and harmony

This is for members only

Nutrition

Do runners need to take supplements?

This is for members only

Training

Efficient downhill running is a skill – do you have it?

This is for members only

Interviews

Scotty Hawker – on all things trail running

Injuries

Dodgy Ankles? – Learn how to strap your ankle to prevent further problems

This is for members only

Technique

Use a metronome to improve your running technique

This is for members only

Nutrition Stretching Training

You can train harder if you recover faster

This is for members only

Training

Will stretching help to improve your running performance?

Interviews

Could running with poles make you faster at the UTA?

This is for members only

Technique Training

Uphill Running Technique – Are you efficient?

Strength

What does “Core Stability” mean for a runner?

This is for members only

Training

Transition to the trails – what do you need to know?

This is for members only

Training

Running Training – How Hard Can You Push It?

This is for members only

Training

Hills and Stairs – Technique and Training Tips

Workouts

Explore

This is for members only

Workout

Foam Rolling and Massage Ball – 10 Minutes

Rolling

10m

Foam roller | Massage Ball

This is for members only

Workout

Foam Rolling and Massage Ball – 5 Minutes

Rolling

5m

Foam roller | Massage Ball

This is for members only

Workout

Lower Back Stretch – 10 Minutes

Stretching

10m

This is for members only

Workout

Hip Mobility Stretch – 10 Minutes

Stretching

10m

This is for members only

Workout

Full Body Stretch – 10 Minutes

Stretching

10m

Article Topics

Strength

Stretching

Rolling

Injuries

Training

Technique

Interviews

Nutrition

Gear

Race reports

Training plan types

Beginner

Trail

Road

Rehab

Ultra

Race

Train smarter, run stronger: Your path to injury-free performance

Streek helps people of all abilities to enjoy and improve their running. With over 50 road, trail, strength, rehab, rolling, stretching and nutrition plans to help you achieve your running goals.

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