Raffertys Coastal Run 22km Training Plan
Get Race-Ready for the Raffertys 22
16 Week Plan
Step-by-step weekly sessions to help you build the fitness, skill and strength you need to thrive. Starts 23rd March 2026. Get Instant Access when you join
Three Levels to Choose From
Beginner, intermediate and advanced options—so whether you’re aiming to finish strong or race it hard, there’s a plan to match your goals
Mobility and Stretching Routines
Simple daily mobility, stretching and foam rolling sessions to help keep niggles at bay and keep you moving freely
Running Technique Tips
Learn to run more efficiently—especially on trails. Includes guidance on posture, pacing, hills, and navigating technical terrain
Trail-Specific Strength Workouts
Two full-body sessions each week designed to improve running power, control and injury resilience
Weekly Nutrition Advice
Fuel your training, recovery and race-day performance with clear and practical week-by-week nutrition tips
Lake to Coast — Fast, Fun, and Just Technical Enough
The Raffertys 22km delivers the best of the course in a punchy, rewarding format — starting on the shores of Lake Macquarie and heading out toward the rugged coastline before looping back home.
Beginning at Raffertys Resort, you’ll wind through Murrays Beach and enjoy smooth lakeside running before the first climbs take you inland and toward the ocean. Fire trails lead to expansive coastal views, followed by rocky singletrack, a creek crossing, and an exhilarating stretch across the rock platform near Shark Hole with waves crashing beside you.
From there, the course climbs back up through fire trail, past old coastal bunkers, before descending toward Mine Camp Rd and the run home. A short, sharp climb late in the race keeps things honest before flatter trails guide you back across the footbridge and into Raffertys for your finish by the lake.
It’s a varied 22km that rewards smart pacing, steady climbing, and confident footing — perfect for runners stepping up to trail or chasing a strong coastal race effort.
What our members say
“I surprised myself on my second trail race ever, placing 16th female. Because of the training, I just ran and enjoyed the day.”
Amanda Merchant
“What a fantastic resource of knowledge. I have been working on my running technique and the difference is substantial. I have never had metrics on Garmin that look so good.”
Andrew Milne
I’ve been implementing your foam roller routines 4-6 times per week and found a massive improvement on my knee! Thank you!
Henry Smith
Frequently asked questions
Is this program suitable for a beginner?
This plan is perfect if you’re stepping up to your first trail half marathon or returning to running after a break. You should be able to run or run/walk 20 – 25km per week across 4 sessions, and be comfortable with a 7km long run on undulating terrain. As the weeks progress, you’ll gradually increase your long runs, improve your climbing strength, and build confidence on varied terrain with targeted technique and mobility sessions. Beginner runners are aiming to complete the 22km course feeling strong, proud, and ready for more.
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. You 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 – https://app.streek.run/training-plan/return-to-running-plan/ – 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 if you are training for a specific event. 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
Mark, has helped over 20,000 athletes improve their running and achieve their race goals. His holistic approach to training ensures noticeable improvements in your movement from the outset
