City2Surf Training

This page is aimed at those of us who struggle for time and training ideas.

Training for an event like the C2S is half the fun (not sure if ‘fun’ is the right word, may be I should have used ‘benefit’). You will find three City2Surf programs at the bottom of this page to assist you in planning your training. However in our busy lives, it is easy to find an excuse to avoid exercise. When facing these challenges, I urge you ask yourself: ‘is there anything more important to you and your loved ones than your health’?

If you answer this correctly you might just need some help finding time. So, here are a few tips that will help you fit training into your day:

  1. Plan your day and be disciplined- Spare an hour in the day to exercise. Allow 5 minutes at each end of your scheduled fitness session to get changed. Get into your session ASAP. Start the session very easy and this then backs as a warm up. Try to maintain a constant pace for at least 20-30 mins. Once you have done this a couple of times you will see how you are going for time and whether you can increase your exercise time. A little is better than none at all.
  2. Get to bed earlier and wake up earlier so that you can exercise at the beginning of the day. This also assists in elevating your basal metabolism and endorphin levels for the remainder of the day. Whilst it is a challenge to vacate your warm bed, you will benefit for the remainder of the day with a better mood and the satisfaction that you have done your exercise for the day. Further to this, you will also select a healthier diet. I’m not exactly sure on the science, but it works. Try it and see! HINT: pack your bags and training gear the night before, so that in the morning, all you need to is get dressed and leave the house.
  3. Same as point 2 above, but at the end of the day. With this, you just have to be disciplined enough to leave work. It’s not easy, however if you are not a morning person and too busy during the day, it might be your only option.

I will be running a 60 minute session most Sundays leading up to the event at various locations at 6.30am. If you are interested in joining up with me, simply send me an email. I can tailor the session to meet mixed requirements and I am very happy to share your company, so please do not hesitate.


Here are three City2Surf programs to choose from. These sessions are off the City2Surf website, which also contains a heap of useful info. If you can not commit to all of the program, I encourage you to complete 2 x 30 minute cardiovascular sessions per week. (See tips above).

If you need a hand planning your program, send me an email.

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