City2Surf Training Plan



So you’ve decided to join the 80,000 strong event and run the 14 kms from Sydney’s Hyde Park to Bondi Beach in the iconic City2Surf race. Whether you’re a running novice or a seasoned competitor, this adidas curated City2Surf training guide will ease you into preparation and have you race-ready for August 14 in just 8 short weeks.

A 14 km run is the perfect distance to test your speed and endurance, or to start building up to a half marathon. In your training, your distance should gradually increase each week with your longest run being 10-12 kms. You should ease off training intensity in the final weeks leading up to the race to allow your body to fully recover so it can be at optimal performance come race day.  For a personalized approach to your preparation, use our Micoach City2Surf training plan which is designed to be altered dependent on the speed and time you aim to achieve. 




Pick a race-time goal and gradually build to this time over the 8 weeks – each week running slightly faster than previous. Adding in interval training to your program will help to increase overall fitness levels, giving you the edge to increase speed during your steady state and endurance runs. Treat your feet to a well-fitting and durable pair of running shoes such as those in the adidas BOOST range which will enhance your preparation during speed training. The midsole in these shoes does not change performance in extreme temperatures, including intense heat and biting cold, allowing you to train in all conditions. Push your limits by adding a little more pace to each run - get comfortable with being uncomfortable and we’ll take care of your feet. 




Running for extended periods of time helps to build your endurance both mentally and physically for the race. Doing an endurance training run of at least 40 minutes once a week will prepare your body to push to you to your desired speed come race-day. Running in clothing that is breathable and cooling will assist with keeping you comfortable during your endurance exercises. This will allow you to focus on training your mind to concentrate for longer periods of time and teach the body to be more efficient at using and preserving energy.




Recovery is an essential element of your preparation as it allows your body to repair to build muscle and fitness levels. Using a foam roller or stretching post training whilst the muscles are still warm is vital as it improves flexibility to allow for greater runs. On rest days, recovery should be both active and static such as brisk walks and yoga or dedicated stretch sessions respectively. These rest days are an integral part of your preparation as running too much can cause your body to overwork and injure – it’s not the quantity of your runs, it's the quality of your runs. 




Tracking your progress is the best way to keep motivated and keep yourself in check. Fitness watches and tracking apps such as adidas Micoach will not only help you to track your times but also keep you inspired to reach your goal as you see your improvement. You can join the online Micoach community and find race routes from others who are preparing to complete the scenic run from the Sydney city to surf. 




The key to a successful preparation is having the right workout gear for your run. Making sure you've got the correct running shoes for your foot type as well as comfortable clothing that will see you through the race. Your feet play the biggest role while you run, so running shoes are the most important piece of your race day kit.  A form-fitting, quality pair of shoes that compliment your foot type will prevent injuries and add endurance to your runs. Whether you have flat feet, a natural stance or over pronation, you can find the perfect pair with our running shoe selector. Consider clothing with moisture-wicking and heat resistant fabrics that will allow you to stayer drier for longer and focused on your run.


Find your week to week adidas City2Surf training plan, fully customisable based on your desired finished times, at our official micoach page.



Infusing who you are into your running look makes you want to go faster, be stronger. SHOP THE COLLECTION

2015 city2surf #teamboost