City2Surf Training Plan
8 week plan officially starts 16th June 2025
50% OFF — UNTIL JUNE 8TH
City2Surf Training Plan – Run Faster in 8 Weeks
8 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, fast/tempo running technique
Strength Workouts
Twice weekly full body running-specific strength and stability workouts (no equipment needed)
Nutrition Guide
A week by week nutrition guide to maximise your training adaptations and improve your race performance.
Boost speed, power & confidence—50% OFF this week only.
The City2Surf is Australia’s most iconic fun run — a 14km dash from the heart of Sydney to the golden sands of Bondi Beach.
This 8-week plan is built to help every runner gain speed, build power, and crush race day—especially up that hill. 😅
But don’t be fooled by the “fun run” label — this is a race that will test your speed, stamina, and strategy. From the fast city start to the infamous Heartbreak Hill around the 6km mark, the course throws up challenges that demand more than just a casual jog.
With a perfect mix of:
⚡ Speed-focused run workouts
💪 Strength + stability to boost power
🥗 Simple nutrition tips for real energy
🏃 Technique drills to improve efficiency
📈 Specific strategy for Heartbreak Hill
Whether you’re chasing a PB or just want to stop fading halfway through, this plan gives you the edge.
50% OFF – Now just $19 (normally $39). Offer ends 8th June 2025
Let’s take the guesswork out of your training — and help you smash your City2Surf goals.
City2Surf Training Strength +Speed = Success
Intensity
3 / 5
Strength
2 / 5
Endurance
2 / 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 really appreciate everything I have learnt from you over the years. Really wish I had your help and knowledge when I was in my 20s over-training, getting injured all the time, peaking before orienteering races and believing I could eat whatever because I could just burn it off.
Tristram Miller
Hey Mark, Just wanted to thank you for the work you did with me last year on my calves cramping up. Following your advice, I’ve been able to increase my running distances and just did my fist marathon yesterday in Canberra – 4:13. Canberra Marathon 2025 | Run | Strava I just need to keep building up that endurace for a sub 4 next time – I see more marathons and possibly ultras in my future 🙂 Couldn’t have done it without you sorting me out! Thanks Mark.
Paul McGannon
Frequently asked questions
Is this program suitable for a beginner?
This program assumes you are relatively new to running. Ideally you will have done a few 2km – 4km training runs over the past few months, but you may possibly be completely new to 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 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.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.
