Training for City2Surf: A Guide for First-Timers

The City2Surf is more than just a fun run—it’s an iconic event that blends fitness, community, and the electric energy of Sydney’s streets. 

For the past 3 years, Longevity has entered as a team, including clients, exercise physiologists, friends and family and our broader network. This year will be bigger than ever, and we are excited to help you prepare for this event.

This guide offers practical training tips for first-timers and explores the benefits of preparing for an event like City2Surf.

Why City2Surf?

Covering 14km from Hyde Park in Sydney’s CBD to the beautiful shores of Bondi Beach, City2Surf is a bucket-list run for many Australians. It welcomes all levels—from elite athletes to casual joggers and walkers—making it the perfect entry point into the world of endurance events. 

Getting Started: Your Training Plan

1. Set achievable and realistic goals relative to your current fitness level.

Depending on your current fitness levels you may decide you would like to walk, run or something in between. Set some specific goals around this. For example  ‘I would like to run the first 5km’ or ‘complete the event in under 2 hours’, which will help you plan your training accordingly.  

2. Build a weekly exercise routine

“Those who don’t plan, plan to fail”. This is where consistent training is key. It is important that you show up to your exercise sessions and include training specific to your goal.

3. If you are running…

If you are new to running or deciding to run for the first time, we would advise seeking professional help from an Exercise Physiologist to help you progress your training, remain injury free and get you to the finish line.

If you are a casual runner, now would be the time to assess your weekly mileage and start increasing the volume of running. This should be done slowly (no more than 10% increase in volume a week) to reduce your risk of injury. In the early stages of training, it is essential to build your aerobic base to make sure your cardiovascular system is conditioned to sustain long periods of heart rate elevation. You should plan on hitting the 14km mark at least a few weeks before the event, tapering your training the week before to ensure adequate rest and recovery helping you perform your best on the day.

If you have specific performance goals related to running, speak to our experienced Longevity Exercise Physiologists about how to structure your training to put you in the best position to perform well.

4. Don’t Skip Strength and Mobility

Strength and mobility are key to preparing for these longer running events. Incorporate strength training at least 2 days a week with a focus on the lower limb to ensure your joints, and soft tissues can handle the training loads and prevent injury. Also be sure to stretch regularly and include dynamic mobility drills to support joint health and recovery.

5. Tackling “Heartbreak Hill”

This needs a separate section of its own. City2Surf’s most infamous section is the 2km climb known as Heartbreak Hill. It is important that your training includes specific training to ensure you are conditioned to tackle arguably the most challenging section of the run. 

The Benefits Go Beyond the Finish Line

There are so many reasons to get involved with an event like the City2Surf. Over the years Longevity have helped hundreds of clients get across the finish line. There are so many reasons to participate including:

Physical Health

• Improving cardiovascular fitness
• Building healthy habits
• Increasing muscular endurance

Mental Health

• Boosts confidence and self-discipline
• Improves mental health, reduces stress and anxiety
• Creates a sense of purpose and motivation

Community and Connection

• You’ll feel the camaraderie of thousands of others taking part
• Build lasting friendships and shared memories
• You’ll feel supported by our Exercise Physiologists who will be running and/or walking with you all the way to the finish line.

Final Thoughts

City2Surf isn’t just about crossing the finish line—it’s about the journey to get there. The weeks and months leading up to the race are where you’ll grow the most. If you stay consistent, listen to your body, and remember why you started, you’ll not only finish your first City2Surf—you’ll enjoy every step of the way.

Ready to take the first step toward increasing your fitness and lifespan? Call Longevity Exercise Physiology Ascot Vale, Burwood, Casey, Castle Hill, Coburg, Drummoyne, Edgecliff, Five Dock, Gladesville, Gungahlin, Kingsgrove, Liverpool, Macarthur Campbelltown, Macarthur Tindall, Marrickville, Neutral Bay, Penrith, Pymble, Pyrmont, Randwick, Rhodes, Rosebery, Springfield, Yamanto today on 1300 964 002 to book your personalised session or a 15-minute free phone consultation.

Written by Admin