Bondi to Manly Ultra Training Plan
16 week plan officially starts 7th July 2025
Bondi to Manly Ultra Training Plan for Success
16 Week Ultra Plan
A week-by-week training plan specifically created for the Bondi to Manly Ultra to get you in peak shape for race day
3 Difficulty Levels
Three levels to choose from — beginner to advanced — with expert guidance to help you find the right fit and get to Bondi strong.
Stretching Workouts
Daily stretching and rolling workouts to help keep you injury free and balance your running training load
Running Technique
Includes: general running form, hill running technique, fast/tempo running technique. Learning how to maintain good form when tired!
Strength Workouts
Twice weekly full body running-specific strength and stability workouts. These progress as you get stronger throughout the program.
Ultra Nutrition Guide
Ultra's are often referred to as an eating contest. You get a week by week nutrition guide to maximise your training adaptations and performance on race day
Turn up to the Bondi to Manly Ultra prepared.
The Bondi to Manly Ultra 80km is a bold and beautiful point-to-point journey along Sydney’s most iconic coastline. With 900m of elevation, long stretches of technical trail, and the mental challenge of going solo, it’s a serious test of endurance and resilience.
Our Bondi to Manly 80km Solo Training Plan has been carefully crafted to guide you through the months leading up to race day — balancing long runs, elevation training, strength work, and recovery so you don’t break down before you build up. Created by a physio who’s been there (and back), this plan is designed to keep you strong, consistent, and mentally ready to conquer the full course.
🏃Training for an event like the Bondi to Manly Ultra is a big time commitment, so it is important you train wisely.
Too many athletes train too hard, get injured, or peak too early.
So to avoid overdoing it … or underdoing it, you need to follow a plan best suited to you.
📈This Bondi to Manly Ultra Program is specifically created to show you exactly what to do for the next 16 weeks to help you achieve your personal best.
🚨 Plus – you get access to our wonderful online Streek community or runners and online training feedback to keep you motivated and on track.
Bondi to Manly Ultra Training Load
Intensity – focus on volume
3 / 5
Strength – 2 hours per week
3 / 5
Endurance – longest run approx 5 hours
4 / 5
Training Load – 8 – 14 hours running per week
4 / 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 Bondi to Manly Ultra training 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. Join our members community as soon as you join and we will help you adjust the plan to the current timescale
What is the most challenging aspect of the Bondi to Manly Ultra course?
The course encompasses a variety of terrains, including urban pathways, forest trails, and waterfront promenades, with an elevation gain of about 900 meters. You need to be confident with training on varied terrain, including stairs, for your legs to cope with the course on race day.
How much training is required for the Bondi to Manly Ultra?
This distance is suitable for runners who have been training consistently for at least 2 years and are able to comfortably run 20km – 24km regularly on hilly trails without injuries. Ideally you should already have competed in some 50km trail races before tackling a 80k event. If you can not, or have not, consistently included a 20km “long run” in your training program, you should consider training for the 40km relay. Six months may not be enough time to prepare your body for this 80km race distance without risking injury.
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.
