SRF10 Training Plan
SRF10 training plan – nail the trails
12 Week Plan
A week-by-week training plan to get you in peak shape for race day
3 Difficulty Levels
Beginner, intermediate and advanced level plans available.
Stretching Workouts
Daily stretching and rolling workouts to help keep you injury free
Running Technique
Includes: general running form, hill running technique, stair running skills, how to use poles efficiently
Strength Workouts
Twice weekly full body running-specific strength and stability workouts
Nutrition Guide
A week by week nutrition guide to maximise your training adaptations and improve your race performance.
Arrive at your SRF10 ready to race
The Stromlo Running Festival 10 is a fast, fun and deceptively challenging trail race set in the iconic Stromlo Forest Park. The course is almost entirely firetrail — smooth and runnable, but with a few steep pinches that will test your legs and your pacing.
To help you train smart all the way to race day, we have developed a specific SRF 10 training plan.
Runners often treat a 10k as a distance they can just “wing” — then get caught out by the climbs, the pace or the heat that Stromlo often serves up on race day. To avoid overdoing it… or underdoing it, the best way to approach your training is with a specific plan that carefully guides your increase in volume, elevation and intensity.
This plan has been specifically designed to help you achieve your SRF 10 personal best.
What our members say
I also want to mention how instrumental your plans and online guidance have been to a big turnaround in my life and a refound love of the outdoors and running
Sanil Patel
“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
Frequently asked questions
Is this program suitable for a beginner?
This training plan is for the SRF10 event. It is suitable for someone who is relatively new to running. Ideally you will have done a few 3km – 5km training runs over the past few months, but you may possibly be completely new to running (especially trail running). This program starts with short Run/Walks rather than straight running, which will allow your body to adapt and get strong enough to cope with the longer trail runs and harder mid-week sessions later in the program.
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 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
