Only two weeks to go til City2Surf! This will be your last big week of training. Next week will be 'taper' week.  

Tip: Have a trial run in the gear you plan to wear on race day so you can check your running shoes. If you start to see the white midsole coming through the black outsole rubber, then this is an indication your shoes are worn and it's time for a new pair (there is still time to wear in new shoes). 

Always practice your hydration strategy.

Hydrate well every day.  Eat well with plenty of fruit and vege.

Level of runner 

Length of run



70 mins plus 

3 to 4 times per week


60 to 70 mins 

4 to 5 times per week 


sub 60 mins 

5 to 7 times per week


Try for four of these sessions per week. 

Type of run

Length of run

Tips or comments 

Easy run 

up to 50 mins 

An extra easy run will help build running fitness.

Speed session

30 to 40 mins 

4 x 80m accelerations a.k.a strideouts

(run up to 80m gradually increasing the pace run back to the start easy as a recovery)


2 x 800m at a firm pace (slightly faster then your goal race pace)

run 100m easy recovery between reps


2 x 400m at a firm pace

run 100m easy recovery between reps


4 x 200m at hard pace with 30 secs standing recovery between these reps          

Long run

90 mins 

Run the first hour easy as a warm up. The last 30 minutes is practice at a race pace.

Warm down with about 5 mins of easy running or walking and finish with stretching.


Intermediate and Advanced Runners 

Intermediates: try 5 runs this week

Advanced: 6 runs this week 

Type of run 


Training session by Top End Athletic Movement (TEAM)

Easy run 

10 min warm up

Add a few 200m surges during your run to help with leg speed


Hill session

Great session to build some strength. Have a practice on High School Hill by starting on the intersection near Mindil Beach.

10 min warm up

6 to 8 reps

TEAM run a hill session each Wednesday morning at 6.00am for all levels. 

Location: posted on Mondays via the TEAM Facebook page (locations vary)

Cost: Free 

Speed work

10 min warm up 

4 x 80m strideouts or accelation runs to warm up your legs 

2 x 1km at your 5km pace with 100m easy recovery in between reps

2 x 800m at 3km pace with 100m easy recovery in between reps

2 x 400m at 1km pace with 100m easy recovery in between reps

Advanced: add a tempo for an hour and just below your race pace

Track Session every Friday Morning at 6.00am.

Location: Marrara Athletic Track

Cost: $3 

 Long run

This week we will be your longest run to work on rhythm and form

10 min warm up 

Run the first hour easy as a warm up then run the last 30 mins at race pace


Tip: Stretch after each session and hydrate well by learning to drink before, during and after training.

Check out your next week's running plan