PORTSEA BAY TO SURF 2025
Training programs
October / November
General preparation phase
The Experienced Running Plan is designed for regular runners who are able to head out for a run at least twice a week.
​​
This is an ideal program for those who have competed in the Portsea Bay to Surf before and want to give themselves the best chance of running a great time.
​
​
​
Session A
Warm-up 200 m
​
Jog 200m and follow it up with a stretch
​
Workout ~5000 m
​​
30 min continuous run
​
Cool down 400 m
​
400m slow jog
​
TOTAL = 5600 metres
Session B
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
​
10 x 300m with 1 min rest between reps
​
Cool down 400 m
​
400m slow jog
​
​TOTAL = 3800 metres
Session C
Warm-up 200m
​
Jog 200m and follow it up with a stretch
​
Workout 2400m
​
600m run
100m walk
400m run
100m walk
200m run
​​​
REPEAT
​​
Cool down 400m
​
400m slow jog
​​
​​​
TOTAL = 3000 metres
PHYSICAL PREPARATION PROGRAM
PORTSEA BAY TO SURF 9km
EXPERIENCED RUNNING PLAN
December 2024
Specific preparation phase
Session A
Warm-up 200m
​
Jog 200m and follow it up with a stretch
​
Workout ~6500m
​​
40 min continuous run
​
Cool down 400m
​
400m slow jog
​
​
TOTAL = ~7100 metres
Session B
Warm-up 400 m
​
Jog 200m
4 min stretching
Run 200m building up speed from a jog to a strong cruising speed
​
Workout 5000 m
​
10 x 500m with 1 min rest between reps
​
Cool down 400 m
​
400m slow jog
​
​TOTAL = 5800 metres
Session C
Warm-up 200m
​
Jog 200m and follow it up with a stretch
​
Workout 3600 m
​
800m run
100m walk
600m run
100m walk
400m run
100m walk
​​​
REPEAT
​
Cool down 400m
​
400m slow jog
​​​​​
TOTAL = 4200 metres
January 2025
Final preparation phase
Session A
Warm-up 200m
​​
200m slow jog and follow it with a stretch
​
Workout 9000m
​
9000m race practice
​​
Cool down 400m
​
400m slow jog
​​
​
​
TOTAL = 9600 metres
Session B
Warm-up 400 m
​
Jog 200m
4 min stretching
Run 200m building up speed from a jog to a strong cruising speed
​
Workout 5000 m
​
5 x 1000m with 3 min rest between reps
​
Cool down 400 m
​
400m slow jog
​
​TOTAL = 5600 metres
Session C
Warm-up 200m
​​
200m slow jog and follow it with a stretch
​
Workout 3000m
​
3000m easy taper run
​​
Cool down 400m
​
400m slow jog
​​
​
​
TOTAL = 3600 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
