Bouddi 21km Training Plan
Get Race-Ready for the Bouddi Coastal Run 21km
12 Week Plan
Step-by-step weekly sessions to help you build the fitness, skill and strength you need to thrive on race day
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
Tackle the Trails with Confidence
The Bouddi Coastal Run 21km is no ordinary half marathon. With rugged trails, ocean views, native bush, and more than a few hills and stairs, it’s as beautiful as it is brutal.
Don’t let the distance fool you—this course demands strength, control and smart pacing, especially through the stair climbs and technical sections.
That’s where our Bouddi 21k Training Plan comes in. Designed to take the guesswork out of your prep, it builds your endurance, sharpens your trail skills, and ensures you’re ready for whatever the course throws your way—without overtraining or burning out.
Your Bouddi Fitness Formula
Intensity
3 / 5
Strength
3 / 5
Endurance
3 / 5
Training Load
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 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 program is designed for runners who have a solid base of consistent training but are new to trail running or stepping up to the half marathon distance. You should be running around 20–25km each week and able to complete a long run of 8–10km comfortably. The plan builds gradually, focusing on endurance, strength, and confidence over mixed terrain. You’ll complete longer weekend runs, mid-week intervals, and trail-specific mobility and strength work to help you prepare for race day without injury.
Can you help me train when I'm injured?
Probably, depending on your injury.rnWe are very sorry to hear you are injured. We know how difficult that can be.rnrnIf 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.rnrnIt 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 (url) 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.rnrnWe 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
