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Download and print your running program

City2Surf training program

Welcome to our City2Surf training programs. The City2Surf is listed as the worlds 6th largest running event. The race takes runners from Hyde park in Sydneys central business district through to the iconic bondi beach via heart break hill. Staggered race start times allow for runners of differing fitness levels to compete and enjoy the run. Our programs have been designed for beginners who have very little running experience through to the advanced runner. The programs are 10 weeks in duration

Program Structure

The program contains an interval session, a strength session, 1-2 medium runs and a longer run each week. There are specific warm ups for both the interval session and the strength training session. These are to be performed before each session as described on the program. If you're experiencing tightness you can also include a stretching routine post run, designed to improve mobility around the hips and ankle joints. 

Interval Session Warm ups

The interval session warm up functions to both prevent immediate injury and to improve running technique and performance. Perform the interval session warm up before each interval session

Strength session warm ups

The strength session warm up focuses on improving range of motion and strength in some key area which are commonly tight or weak in distance runners. Perform the strength session warm up prior to each strength training session

Choosing your running program

Use the table below to help you select your running program. If you're in the middle of two programs you may need to slightly adjust your training distances to an average of the programs. If your goal is a higher level of performance then choosing the harder program is recommended, if finishing rather then time is your desire then go with the easier program

Below are your running programs. The images are interactive, with click through links to the orange assessments as well as each of the strength training exercises

personal training sydney body weight squats hamstring curls sit ups bridge single leg hip raises leg abductions lunges lunges lunges lunges lunges squats squats squats squats squats hamstring curls hamstring curls hamsting curls squats reverse crunch reverse crunch reverse crunch reverse crunch side bridge side bridge side bridge side bridge single leg bridge supermans supermans sit ups sit ups sit ups swiss ball sit ups swiss ball sit ups kneeling rollaways kneeling rollaways single leg hip raise single leg hip raise step ups step ups step ups 2.4km run test 2.4km run test leg enduro leg enduro 400m fitness test 400m fitness test Bridge standing lateral leg raises standing lateral leg raise standing lateral leg raises lateral leg raises jumps

personal training eastern suburbs squats squats squats squats squats squats swiss ball sit ups swiss ball sit ups swiss ball sit ups hamstring curls hamstring curls side bridge leg abductions side bridge leg abductions lunges lunges lunges lunges lunges single leg bridge sit ups sit ups sit ups swiss ball sit ups reverse crunch reverse crunch reverse crunch reverse crunch half burpee half burpees half burpees supermans side bridge reverse crunch jumping lunges jacknifes swiss ball hip raises swiss ball hip raises hip raises hip raises supermans single leg hamstring curls step ups jumps lunge burpees 2.4km run test side bridge side bridge side bridge leg abductions 2.4km run test 400m fitness test 400m fitness test leg enduro leg enduro squats 400m fitness test jumping lunges lunge burpee jacknifes single leg hamstring curl side bridge reverse crunch swiss ball sit ups swiss ball hip raises side bridge leg abductions bridge

personal training eastern suburbs squats squats squats squats squats squats swiss ball sit ups swiss ball sit ups swiss ball sit ups hamstring curls hamstring curls single leg hip raises squats hamstring curls single leg hamstring curl reverse crunch side bridge leg abductions side bridge leg abductions lunges lunges lunges lunges single leg bridge sit ups sit ups sit ups swiss ball sit ups reverse crunch reverse crunch reverse crunch half burpee half burpees half burpees side bridge reverse crunch jumping lunges jacknifes swiss ball hip raises swiss ball hip raises hip raises hip raises single leg hamstring curls step ups jumps lunge burpees 2.4km run test kneeling rollaways side bridge side bridge leg abductions 2.4km run test 400m fitness test 400m fitness test leg enduro leg enduro squats 400m fitness test jumping lunges swiss ball hip raises lunge burpee jacknifes single leg hamstring curl side bridge reverse crunch swiss ball sit ups swiss ball hip raises side bridge leg abductions single leg hip raise jumping lunges bridge standing rollaways kneeling rollaways supermans hamstring curls lunges swiss ball hip raises kneeling rollaways swiss ball sit ups

Personal Training Locations -

Coogee, Maroubra, Rushcutter's Bay, Queens Park, Centennial Park, Bronte 

Phone: 0401 396 722 
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