To run your best race across Sydney’s most iconic coastline, you’ll need to consider:

  • Where to train
  • When to train
  • How hard to train
  • When to schedule your longest training runs
  • What to eat and drink on race day
  • What to wear on race day

Even if you’re “just” running 20km as part of a relay team, getting one of these things wrong can turn your day from unforgettable to uncomfortable. If you’re tackling the full 80km solo, dialling in your training is even more crucial.

Each distance requires a different approach

The Bondi to Manly Ultra is a stunning and challenging race. With a total elevation gain of around 900m, there’s a solid mix of undulating paths, technical stair sections, and runnable flats. While there aren’t quite as many stairs as an event like the UTA, they do start to add up — especially in the second half.

Team of 4 – 20km Each

Each runner completes one leg of the course. To run one of these 20km legs you should be confident and comfortable running 20 – 30km per week with a long run of 8km – 10km. You might be completely new to trail running and not used to running on hilly or technical terrain. Our training plan will teach you those skills.

Team of 2 – 40km Each

Now you’re getting into marathon-distance territory. To run one of these 40km legs you should be comfortable running 35 – 40km per week and capable of doing regular long runs of at least 18km – 20km. In the lead-up to the event you’ll need to be adding in some stair and hill training. Nutrition, hydration, and gear choice start to matter a lot more here.

80km Solo

This is a serious ultra. Whether it’s your first or fifteenth, success depends on how well you prepare your legs, stomach, and mind. To run this event solo, you should have at least two years of consistent training under your belt and currently be able to run 40 – 50km per week on hilly terrain without injury. A 20km hilly long run should be well within your comfort zone.

1. Where to train for Bondi to Manly

Ideally, on coastal trails. The Bondi to Manly route weaves through beaches, stairs, promenades, and bush tracks. It’s not overly mountainous, but it is constantly undulating, so you’ll want to train for:

  • Rolling terrain
  • Stairs (especially in the second half)
  • Harbour-side heat and sun exposure

If you can’t access the actual course, try to replicate the terrain with local coastal trails or bush walks that include stairs and uneven footing.

If all else fails? Use hilly roads, staircases, or even the treadmill on incline to mimic the elevation. A training strategy for people who live in a flat area and have no access to hills or stairs is this Lunge-Squat-Lunge Run – a couple of these runs a week will make a huge difference to your leg strength.

2. When to train

How often you can train each week will depend on your motivation, as well as your family and work commitments. The safest way to clock up the k’s is to adopt the “little and often” approach.

For example, it is much easier on your body to have 5 runs of 10km in a week than it is to run 50km on a Sunday.  Long runs take a long time to recover from.

It is important to include long runs in your training schedule, but not at the expense of picking up injuries.

If you are after a specific Training Plan for the Bondi to Manly Ultra that incorporates strength, volume, hill running technique, trail running skills and a nutrition plan – we have daily plans available, for all relay and solo runners.

Our beginner level plans have 4 runs per week and our intermediate and advanced plans have 5 runs per week. All the plans include strength, stretching, rolling and optional cross training sessions.

The key to having a successful race is consistent training. You need to make sure that whatever level of training you choose to do, that you can do it consistently for a whole 16 week training block.

3. How hard to train

Stick to the 80/20 rule: 80% easy (aerobic), 20% hard (anaerobic).

Easy running builds endurance and reduces injury risk. Hard sessions like hill repeats, stair sets, or tempo efforts are important—but don’t overdo them.

Your body improves from consistency, not constant exhaustion.

Learn more about Aerobic Vs Anaerobic Training

4. When to time your longest runs

You need to time your longest training runs so that they have the maximum benefit on race day.

If you do them too early you won’t maintain the leg strength for race day, and if you do them too late you will go into the Bondi to Manly fatigued and not able to perform at your best.

I recommend that you do your two longest runs 5 weeks out and 3 weeks out from race day, and ideally on the Bondi to Manly course, or similar hilly terrain if you can.

On your long run 3 weeks out from race day, try to include a long downhill section and run it at a steady pace. When you run down hills you use your quad muscles as brakes. Training on a long downhill will strengthen your quads which will help reduce your chances of cramping on race day.

NB: If you are concerned about niggly knees, or you have had any ITB issues,  then don’t run this downhill session at a hard pace. That might tip your pain over the edge. You should instead run it at your normal long run training pace.

5. What to eat and drink on race day

Don’t underestimate the importance of your race day nutrition. It takes practice, so you need to come up with a strategy and start using it on all of your long training runs.

Some of the most experienced runners in the world still have “gut” issues when they race. Even though it can take years to really nail a nutrition plan, enlisting some help and advice from trusted experts can make an enormous difference.

There are a huge variety of bars, gels, and other high energy foods and drinks available for athletes. You should start researching them now.

You’ll want to aim for:

  • 30–60g of carbohydrates per hour if you’re going to be running for longer than 2 hours
  • Hydration every 15–20 minutes
  • Electrolytes, especially in warmer months

Whether it’s gels, chews, fluids, or bars—figure out what sits best in your stomach.

6. What to wear on race day

Comfort and function are the name of the game. It’s a long way, even in a team. Here’s what to focus on:

  • Trail shoes with good grip
  • Moisture-wicking clothing to avoid chafing
  • Running vest or belt (especially for solo and 40km runners)
  • Cap and sunglasses – there’s not much shade along the coast
  • Test everything on your long training runs

The weather can vary a lot in Sydney in October, but you are more likely to experience hot conditions than cold. It can be very hard running in the heat when your body isn’t used to it. A lot of your training will be done in the cooler winter months. Read this article about Heat Adaptation to learn some extra strategies to prepare your body for a hot race day.

Final Thoughts

The Bondi to Manly Ultra is a spectacular way to experience Sydney. Whether you’re taking it on solo or as part of a team, the better you prepare, the more you’ll enjoy race day.

  • Train consistently
  • Respect the stairs
  • Practice your fueling
  • Don’t leave gear decisions to the last week

If you want a more structured training plan for the 20km, 40km, or full 80km event, we’ve got you covered with personalised trail plans that include strength work, stair sessions, and long run progressions.

The earlier you start, the stronger you’ll finish.

Good luck out there on the trails—see you at the beach!