City2Surf beginner's training plan (8 weeks)
Starting to panic about Heartbreak Hill? You’re not alone…
This 8-week training program designed to prepare you for City2Surf. Whether you’re new to running or looking to improve your endurance, with dedication and consistency, following this guide will get you through the race feeling confident and accomplished.
The program gradually builds your running ability over the course of eight weeks, incorporating a combination of running and walking to help you safely progress. Each week introduces slight challenges to improve your stamina and pace. Rest days are included to allow for recovery and prevent overexertion. If there’s less than 8 weeks to go start at week one but gradually add to the distances after 2 weeks.
Remember, the goal is not just to complete the City2Surf, but to enjoy the journey and embrace the physical and mental benefits of running. Lace up your shoes, trust the process, and let’s embark on this training adventure together. You’ve got this!
Week 1:
• Day 1: 20-minute brisk walk
• Day 2: Rest
• Day 3: 20-minute run/walk (alternate between 1 minute of running and 1 minute of walking)
• Day 4: Rest
• Day 5: 20-minute brisk walk
• Day 6: Rest
• Day 7: 30-minute easy run
Week 2:
• Day 1: 25-minute run/walk (alternate between 2 minutes of running and 1 minute of walking)
• Day 2: Rest
• Day 3: 25-minute run/walk (alternate between 2 minutes of running and 1 minute of walking)
• Day 4: Rest
• Day 5: 30-minute easy run
• Day 6: Rest
• Day 7: 35-minute easy run
Week 3:
• Day 1: 30-minute run/walk (alternate between 3 minutes of running and 1 minute of walking)
• Day 2: Rest
• Day 3: 30-minute run/walk (alternate between 3 minutes of running and 1 minute of walking)
• Day 4: Rest
• Day 5: 35-minute easy run
• Day 6: Rest
• Day 7: 40-minute easy run
Week 4:
• Day 1: 35-minute run (no walking breaks)
• Day 2: Rest
• Day 3: 35-minute run (no walking breaks)
• Day 4: Rest
• Day 5: 40-minute easy run
• Day 6: Rest
• Day 7: 45-minute easy run
Week 5:
• Day 1: 40-minute run (slightly increase pace)
• Day 2: Rest
• Day 3: 40-minute run (maintain pace)
• Day 4: Rest
• Day 5: 45-minute easy run
• Day 6: Rest
• Day 7: 50-minute easy run
Week 6:
• Day 1: 45-minute run (slightly increase pace)
• Day 2: Rest
• Day 3: 45-minute run (maintain pace)
• Day 4: Rest
• Day 5: 50-minute easy run
• Day 6: Rest
• Day 7: 55-minute easy run
Week 7:
• Day 1: 50-minute run (slightly increase pace)
• Day 2: Rest
• Day 3: 50-minute run (maintain pace)
• Day 4: Rest
• Day 5: 55-minute easy run
• Day 6: Rest
• Day 7: 60-minute easy run
Week 8:
• Day 1: 30-minute easy run
• Day 2: Rest
• Day 3: Rest
• Day 4: 20-minute easy run
• Day 5: Rest
• Day 6: Rest
• Day 7: Good luck in your race
Remember to listen to your body, stay hydrated, and gradually increase the intensity and duration of your runs. If you experience any pain or discomfort, consult a healthcare professional. Good luck with your training!
