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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.  â€‹â€‹

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 1600m

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400m run 

60  seconds walking

REPEAT x 4

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Cool down 400 m

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400m slow jog

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TOTAL = 2400 metres

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Session B

Warm-up 200 m

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Jog 200m and follow it up with a stretch

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Workout ~4000 m

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20 min continuous run

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Cool down 400 m

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400m slow jog

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TOTAL = ~4600 metres

PHYSICAL PREPARATION PROGRAM

PORTSEA BAY TO SURF 9km 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.  â€‹â€‹

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

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10 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 = 3800 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 ~6000 m

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30 min continuous run

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Cool down 400 m

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400m slow jog

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TOTAL = ~6600 metres

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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.  â€‹â€‹

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 200 m

​

Jog 200m and follow it up with a stretch

​​

Workout 4000 m

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4 x 1000m run with 3 min rest between reps

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Cool down 400 m

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400m slow jog

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​

TOTAL = 4600 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 ~7000 m

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35 min continuous run

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Cool down 400 m

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400m slow jog

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TOTAL = ~7600 metres

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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

Image by Rein Ketelaars
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