SRF30 Training Plan
What's in the SRF30 Training Plan?
16 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
Nutrition Guide
A week by week nutrition guide to maximise your training adaptations and improve your race performance.
Conquer “The Mother” — Run the SRF30 Strong
The SRF30 is Canberra’s classic trail challenge — a fast, flowing 30km through Stromlo Forest Park, with sweeping views across the city and out to the Brindabella Ranges. From the event hub, the course rolls around the eastern and northern slopes of Mt Stromlo before heading out to the quieter western side of the park, then climbing to the summit of “The Mother” — with a flying descent back down to the finish.
It’s a deceptively tough 30km with around 860m of elevation, run almost entirely on runnable firetrail — with the odd steep pinch that will have even strong runners 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 it’s your first big trail race or your goal race for the season, having the right preparation is key. That’s why we’ve created an SRF30-specific training plan designed to help you build endurance, climbing strength, and heat resilience so you can show up ready to run your best.
SRF30 Training Load
Intensity
3 / 5
Strength
3 / 5
Endurance
3 / 5
Training Load
3 / 5
What our members say
“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 surprised myself on my second trail race ever, placing 16th female. Because of the training, I just ran and enjoyed the day.”
Amanda Merchant
Just wanted to say a big thank you for your programming for my event back in February. I’ve never run 100 miles before and your programming made it really easy to make it to race day and trust in the process. I completed the race in just over 25 hours and I was really happy with it. Thanks again for all the tips and tricks.
Janelle Black
Frequently asked questions
Is this program suitable for a beginner?
This program is suitable for someone who has been training consistently for 6 months and is able to comfortably run 8km – 10km regularly on undulating terrain without injuries. You may be completely new to trail running and not used to running on hilly or technical terrain. This program builds to a long run of 27km, and the biggest volume weeks are 48-50km.
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. 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.
