Training Plans

JORG have provided you with free training plans to help you with your training for the City2Surf. Whether you’re a beginner, intermediate or advanced runner there's something for everyone.

Training Plan Terms Explained

w/up: Warm Up, should always be a very easy pace and you should be able to easily hold a conversation.

c/down: Cool Down, should always be a very easy pace and you should be able to easily hold a conversation.


Easy Runs: Faster than your warm up or cool down pace at approximately 60% - 70% effort, you should still be able to have a conversation.

Steady Pace: Breathing becomes more difficult and you’d no longer be able to hold a conversation, approximately 70 - 80% effort.

On/Off efforts: On/off efforts are when you run a solid, hard pace approximately 80 - 90% effort (On) for a set period time, this is then followed by an easy pace jog or walk which is a recovery period (Off) for the same duration.

Continuous Progressive Runs: These are continuous runs but the pace will change for a set period of time through the duration of the run.