Bondi to Manly 40km Relay Training Plan
16 week plan officially starts 7th July 2025
Bondi to Manly 40km Training Plan – Be Race ready
16 Week Plan
A week-by-week training plan to guide you every day on how to achieve your 40km goal
3 Options Available
Choose the plan to suit your current level of fitness from beginner, intermediate to advanced
Stretching Workouts
Daily stretching and rolling workouts to help keep you injury free. Easy to follow home workouts
Improve Your Technique
Includes: general running form, hill running technique, fast/tempo running technique.
Strength Workouts
Twice weekly full body running-specific strength and stability workouts. These progress throughout the plan as you get stronger
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 Ultra Relay prepared.
The Bondi to Manly Ultra 40km Relay is a challenging yet rewarding way to experience this stunning coastal course — a perfect step up for runners ready to go beyond the half marathon but not quite ready for the full 80km solo journey.
This 40km Relay Training Plan is designed to help you build the endurance, strength, and confidence you need to thrive on race day. With just the right balance of structured long runs, hill strength, and recovery, this plan helps you avoid the common traps of overtraining and injury. Whether you’re chasing a personal best or simply want to get through feeling strong, this plan will get you there — with your legs (and motivation) intact.
Bondi to Manly 40kM Training Load
Intensity
3 / 5
Strength – 1-2 hours per week
3 / 5
Endurance – Longest run approx 5 hours
3 / 5
Training Load – 5-0 hours per week
3 / 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 two years of consistent running experience under your belt and currently be able to run 30 – 35km per week on hilly terrain without injury. If you haven’t consistently trained at this level before, 16 weeks won’t be enough time to prepare your body for this 40km distance without a high risk of injury. In that case, we recommend entering the Bondi to Manly Ultra as part of a 4-person team instead.
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.
