The City2Surf in Sydney is not just any ordinary fun run; it is the world’s largest!


Every year, thousands of enthusiastic runners take part in this iconic 14-kilometre race, which stretches from Hyde Park in Sydney’s CBD to the stunning Bondi Beach. 


Whether you’re a seasoned runner or a beginner looking for a new challenge, this blog post aims to provide you with a comprehensive running training program and nutrition guide to help you conquer the City2Surf and achieve your personal best.


City2Surf training programme


While for some, 14km isn’t a testy distance, for others, it can be a wonderful achievement. It doesn’t matter if you are a weekend warrior or a fine-tuned athlete, getting the right training in is important. While the idea of this event is to have fun, you want to make sure that you have sufficient training to really enjoy it and not struggle along.


To help you with your training, we’ve put together a simple programme that you can follow if you are looking to conquer the City2Surf, whether that is just to finish or achieve a personal best.


We’ve broken this down into 5 simple areas, starting with setting a baseline fitness.


  1. Establish Your Baseline Fitness


Your baseline is best thought of as your fitness starting point. By collecting various pieces of data, you’ll be able to see what your baseline is. You can then use this as you set out what your training routine will look like.


To establish a baseline, there are a few things that you’ll need to do. First, record how many calories you are consuming in a week. Make sure you include the weekend! There are a variety of mobile apps that you can use to track your calorie intake.


You then need to see what exercises you are currently doing. You can log this with a training diary or share this with your coach. Here you’ll be able to see the exercises you enjoy, as well as how much you are doing in a week or month. You should also assess your endurance, speed, and strength to determine the right starting point for your training.


Then, you’ll need to look at your body composition. Measure things like your waist, hip circumference, and weight. 


By understanding your baseline, you can set in motion a training programme best suited to your body.


  1. Build Endurance


Running a 14-kilometre race requires a solid endurance base. Begin by incorporating low-intensity, long-distance runs into your weekly routine. Gradually increase the duration and distance of your runs over several weeks to improve your cardiovascular fitness.


It’s important that you don’t go out too fast. Use your baseline to set your starting distances and speed, and then incrementally increase this as you work towards your goals.


  1. Interval Training Running


Intervals are essential to boost your speed and stamina. Incorporate high-intensity interval training (HIIT) sessions into your training program. Alternate between short bursts of intense running and recovery periods to enhance your aerobic capacity and increase your pace.


These HIIT sessions are important to improving your overall fitness. You’ll be a completely different runner by including this important step in your training. Make sure to include these interval training running sessions into your routine.


  1. Hill Training


The City2Surf course features several challenging inclines, so it’s crucial to prepare your muscles for the uphill sections. Add hill repeats to your training regimen by incorporating hill sprints or finding hilly routes to train on. 


This will help build leg strength and improve your ability to conquer the course’s elevation changes. It’s an important part of your running strength training programme. The last thing you want is to find yourself completely out of breath on one of the course’s hills.


  1. Long Runs


Regularly include long runs in your training schedule to simulate race conditions. Increase your distance gradually, aiming to complete at least one run close to the race distance a few weeks before the event. 


This will help you build mental and physical resilience, ensuring you’re prepared for the full 14 kilometres.


City2Surf Nutrition Guide


A solid training programme is only half the job. Your nutrition is equally important. Let’s take a look at what you need to do to get your body fuelled, fit, and ready for the race.


  1. Balanced Diet


Proper nutrition is vital to fuel your training and optimize your performance. Focus on consuming a well-balanced diet that includes whole grains, lean proteins, fruits, vegetables, and healthy fats. Avoid processed foods and excessive sugar, as they can hinder your energy levels.


  1. Carbohydrates


As a runner, carbohydrates are your primary source of fuel. Prioritize complex carbohydrates such as whole grains, brown rice, and sweet potatoes. These will provide sustained energy for your training and race day. Incorporate them into your meals before and after intense workouts.


  1. Hydration


Staying properly hydrated is crucial for optimal performance. Drink plenty of water throughout the day and increase your intake during training sessions. During longer runs, consider carrying a water bottle or planning your route around water fountains.


  1. Pre-Run Fuel


Consume a balanced meal rich in carbohydrates and moderate in protein and healthy fats about 2-3 hours before your training runs or the race. This will provide the necessary energy and prevent digestive discomfort during exercise. Experiment with different pre-run meals to find what works best for you. The good news is that we have plenty of nutritional exercise products that are tailored to help you perform at your best.


  1. Recovery Nutrition


After your training runs, prioritize post-workout nutrition to aid muscle recovery. Include a combination of carbohydrates and protein in your post-run meal or snack within 30 minutes to one hour after exercising. This will replenish glycogen stores and promote muscle repair.


Getting ready for the City2Surf event!


Preparing for the City2Surf is an exciting journey that requires dedication and commitment. By following a well-structured training program and adopting a balanced nutrition plan, you can maximize your performance and dominate on the day.


Remember, City2Surf is supposed to be a fun run, so make sure your fitness level is where it needs to be so that you can soak in the atmosphere and enjoy your time on the course.


Trust Fixx Nutrition to power your City2Surf


At Fixx Nutrition, we understand the importance of good nutrition. That’s why we’ve developed nutritional products that are specifically designed to help you perform at your best. Take a look at the various products in our natural nutrition store. Here you’ll find one of our most popular racing products, Fuel X.


What running training plan have you incorporated for City2Surf this year?