Completing the Bondi to Manly Ultra will be an incredible experience.

It is hard to think of two more iconic Sydney locations than Bondi and Manly. The views on the course are spectacular, so you are in for a treat.

Here is our advice on how to choose the correct Bondi to Manly Ultra training plan that will get you to the start line in the best possible shape.

We have three different volume/difficulty levels of our Bondi to Manly Ultra Training Program. They are a reflection on how much time you have available to train, rather than a reflection on your goal time for the event. Some runners will be able to complete 80km in <8 hours following the intermediate plan, and other runners might take >11 hours following the advanced plan.

You need to choose a level that you feel will be sustainable for the entire 16-week program. Your body needs to be able to comfortably cope with the volume without causing you illness or injuries, and your training schedule needs to be able to fit around all of the other aspects of your day-to-day life, such as work and family commitments.

You don’t have to stick to the same level for the entire plan (you have access to all three levels), you can go up or down levels depending on your time availability and how your body is coping with the volume.

The key is consistency.

You need to choose the level that allows you to run every week without needing any enforced rest.

Training Plan Levels

Beginner

1-2 hours of Strength and Stability workouts weekly plus an optional Cross Training session.

7-10 hours running per week (depending on the terrain and your pace)

Intermediate

1-2 hours of Strength and Stability workouts weekly plus an optional Cross Training session.

8-12 hours running per week (depending on the terrain and your pace)

Advanced

1-2 hours of Strength and Stability workouts weekly plus an optional Cross Training session.

9-14 hours running per week (depending on the terrain and your pace)

Planning your long weeks

The biggest weeks in the 16-week plan are weeks 9, 10, 11 and 13 so it would be a good idea to plan ahead and try and keep these weekends free for your long runs.

Start Training For the Bondi To Manly UltraBondi to Manly Ultra and Relay training plan

Join the Bondi to Manly Ultra Training Plan Now and train smart all the way to race day.

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