City 2 Surf 9 week run program

This plan isn’t just about getting you to the start line, it’s about arriving there strong, confident, and injury-free, with a clear plan to cross the finish line with pride, purpose, and maybe even a PB.

Whether it’s your first City2Surf or your fifteenth, the program is scalable for all levels, challenging but never overwhelming. Each run is designed to build strength, endurance, and, most importantly, consistency.

🚀 4 runs per week, covering the basics plus intervals, tempo, and hills, to make sure you line up for this year’s race fitter, faster, and more prepared than ever.

💪🏻 Optional strength sessions focus on core and lower body and can be done at home with a dumbbell or kettlebell.

📆 Structured weeks with guided runs sent directly to your Garmin, Apple Watch or other smart device.

🥗 Pre, during & post race nutrition and hydration guide.

the program