SRF15 Training Plan
Get Race-Ready for the SRF15
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
Take On “The Mother” — Run Your First Big Trail Race Strong
The SRF15 is the perfect step up in trail running — a 15km journey through Stromlo Forest Park, with beautiful views across Canberra and out to the Brindabella Ranges that you’ll never see from street level. The course rolls around the eastern and northern slopes of Mt Stromlo before the main event: the climb to the summit of “The Mother,” a breathtaking crescendo before the fast descent back down to the finish line.
It’s an achievable but honest 15km with around 430m of elevation, run almost entirely on runnable firetrail — with a few steep pinches where there’s no shame in hiking. And with a mid-November race date, it’s often VERY hot out there, so heat preparation matters as much as fitness (our heat and altitude guide is linked within the plan).
Whether you’re stepping up from a 5km or 10km, or chasing a stronger run than last year, having the right preparation is key. That’s why we’ve created an SRF15-specific training plan designed to help you build endurance, climbing confidence, and heat resilience so you can show up ready to run your best.
Your SRF15 Fitness Formula
Intensity
3 / 5
Strength
3 / 5
Endurance
2 / 5
Training Load
2 / 5
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
“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
“The regular body maintenance exercises have been really effective. I could not believe I managed to shave 44s off my PB in parkrun.”
Nichole Giles
Frequently asked questions
Is this program suitable for a beginner?
This program is designed for runners who are relatively new to the sport, or returning after a long break. You should be able to run or run/walk 10–15km per week, spread over 3 – 4 short sessions. The plan begins with run/walk intervals to help you build endurance gradually and reduce the risk of injury. As the weeks progress, you’ll build strength and confidence on the trails with a mix of longer weekend runs, mobility work, and mid-week sessions designed to improve your technique and resilience. Beginner runners are aiming to finish the event feeling strong, rather than racing it.
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
