PORTSEA BAY TO SURF RUN 2025
Training programs
October / November
General preparation phase
The Beginner Run Plan is designed for recreational runners who are able to head out for a run once or twice a week. ​​
This is an ideal program for those who may not have competed in the Portsea Bay to Surf Run before and want to make sure they are prepared for the race.
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Session A
Warm-up 400 m
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Jog 200m
4 min stretching
Run 200m building up speed from a jog to a strong cruising speed
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Workout 1500 m
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5 x 300m with 1 min rest between reps
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Cool down 400 m
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400m slow jog
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TOTAL = 2300 metres
Session B
Warm-up 200 m
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Jog 200m and follow it up with a stretch
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Workout ~2000 m
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10 min continuous run
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Cool down 400 m
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400m slow jog
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TOTAL = ~2600 metres
PHYSICAL PREPARATION PROGRAM
PORTSEA BAY TO SURF 4.5km RUN 2025
BEGINNER RUN PLAN
December 2024
Specific preparation phase
The Beginner Run Plan is designed for recreational runners who are able to head out for a run once or twice a week. ​​
This is an ideal program for those who may not have competed in the Portsea Bay to Surf Run before and want to make sure they are prepared for the race.
Session A
Warm-up 400 m
​
Jog 200m
4 min stretching
Run 200m building up speed from a jog to a strong cruising speed
​
Workout 2000 m
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4 x 500m with 1 min rest between reps
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Cool down 400 m
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400m slow jog
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TOTAL = 2800 metres
Session B
Warm-up 200 m
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Jog 200m and follow it up with a stretch
​
Workout ~3000 m
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15-20 min continuous run
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Cool down 400 m
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400m slow jog
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TOTAL = ~3600 metres
January 2025
Final preparation phase
The Beginner Run Plan is designed for recreational runners who are able to head out for a run once or twice a week. ​​
This is an ideal program for those who may not have competed in the Portsea Bay to Surf Run before and want to make sure they are prepared for the race.
Session A
Warm-up 400 m
​
Jog 200m
4 min stretching
Run 200m building up speed from a jog to a strong cruising speed
​
Workout 3000 m
​
3 x 1000m with 3 min rest between reps
​
Cool down 400 m
​
400m slow jog
​
​
TOTAL = 3800 metres
Session B
Warm-up 200 m
​
Jog 200m and follow it up with a stretch
​
Workout ~3500 m
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20-25 min continuous run
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Cool down 400 m
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400m slow jog
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TOTAL = ~4100 metres
GALAPAGOS
ACTIVE RETREAT
Your Journey Starts Now
Individualised pre-trip training
High performance and physio support
8 nights / 9 days
Moderate
Fitness Level
Local naturalist guide
Explore the stunning landscape and diverse wildlife of the Galapagos Archipelago in an active retreat.
DEPARTING APRIL 2025
Swim
Hike
Kayak
