Bondi to Manly 20km Relay Training Plan
16 week plan officially starts 7th July 2025
Bondi to Manly 20km Training Plan for a fabulous day out
16 Week 20km Relay Plan
A week-by-week training plan specifically created to get you in peak shape for your 20km race day
3 Difficulty Levels
Beginner, intermediate and advanced plans available. You have access to all options and advice on which to follow for your fitness level
Stretching Workouts
Daily stretching and rolling workouts to help keep you injury free. Easy to follow home strength workouts
Running Technique
Includes: general running form, hill running technique, fast/tempo running technique. Improved technique for life
Strength Workouts
Twice weekly full body running-specific strength and stability workouts. These progress as you get stronger during the program
Nutrition Guide
A week by week nutrition guide to maximise your training adaptations and improve your race performance.
Turn up to the Bondi to Manly 20km Relay prepared.
The Bondi to Manly Ultra is a one-of-a-kind coastal challenge, showcasing Sydney’s most iconic scenery along clifftops, beaches, and harbourside trails.
The 20km relay option is perfect for runners who want a taste of the ultra experience without the full distance — but don’t be fooled, it’s no walk in the park.
To help you arrive ready, injury-free, and confident, we’ve created a specific 20km Relay Training Plan. Designed by physios and runners, this plan guides your training with just the right balance of distance, strength, and recovery.
No guesswork. No burnout.
Just a smart build-up to race day so you can enjoy every kilometre — and hand over the baton with a smile.
🚨Plus: You get access on our Online Streek Community. Thousands of fellow runners you can share your journey and questions with.
B2M 20kM Training Load
Intensity
3 / 5
Strength – 1 hour per week
3 / 5
Endurance
2 / 5
Training Load – 5-7 hours per week
2 / 5
Membership Benefits
50+ training plans
Training plans from 3km – 100 miles
10+ injury rehab plans
learn how to diagnose and self treat a variety of common running injuries
100+ running articles
Covering everything you need to know to become a healthy, strong and consistent runner
Regular new content
New content added weekly
Streek community
join our active and engaging online community
Product discounts
partner discounts available for members
What our members say
I followed the Bondi to Manly Ultra training plan to the “T” and had a brilliant day out with a super strong finish. It was so much fun I’ve done it twice. Thanks Mark for the awesome plan.
Craig Johnson
“When I joined my average pace for a 5km race was 6:53 min/km with elevation gain of 53m…
I recently did the 50km Coastal Ascent and my average pace was 6:55 min/km with elevation gain of 1454m.
Not bad I reckon! So, thanks again for your plans! ”
Nick Theile
I found the half marathon plan very easy to follow, for both the strength and stability sections, as well as the weekly running plan. Following as closely as possible, I was able to increase my mileage safely, and really begin to enjoy running without fear of my calf blowing up. I also loved adding tempo runs and hill repeats in to my mileage. The joys of hills… Didn’t know I could enjoy them so much.
Jason Pover
Frequently asked questions
Is this program suitable for a beginner?
To follow this program safely, you should have at least 6 – 12 months of consistent running experience under your belt and currently be able to run 20 – 25km per week on hilly terrain without injury. The long run in week 1 of this plan is 6km.
Can you help me train when I'm injured?
Probably, depending on your injury. We are very sorry to hear you are injured. We know how difficult that can be. If you have an injury that requires some rest from running, there are almost always some cross-training options available to help you maintain your fitness, strength, and sanity. By cross-training while you are injured, and including some simple strength, stretching and foam rolling routines, you will speed up your recovery time and ultimately make your return to running easier and more successful.rnrnYou can start our free 4 week cross training plan now for FREE. It will help you to identify appropriate exercises based on your injury type and recommend what cross training methods will work best for your injury. When you are ready you can start our 10-week return to running program or one of our run-specific rehab plans.
Can I start this program late?
You get immediate access to your training plan when you join. You can view the current week plus any previous weeks. We recommend that you start with a weekly volume that your body is currently able to cope with, which might mean starting on the beginner level before moving to intermediate a few weeks later.
About the founder
Mark Green
Physiotherapist and Elite Runner
Streek’s founder, Mark Green, is an elite runner and physiotherapist whose journey through running has been marked by triumphs and injury setbacks. These challenges sparked a deep-seated determination within Mark to uncover the secrets to running longevity and peak performance. rnrnBlending physiotherapy techniques with proven strategies for strength building, injury prevention, and consistent training, Mark developed his unique training plans that have assisted thousands of runners to achieve their goals.
