Training Plans

Whether you’re a running enthusiast hoping to set a new PB or someone needing a little bit of inspiration to get you off that COVID couch - we’re here to help you get race day ready.

From the free training plan from our mate Jimmy from JORG Fitness below to personalised paid training plans by Olympian Craig Mottram from Elitewellbeing, this support, complemented with stretching and proper hydration, will ensure you’re in tip-top shape by event day.

JORG fitness

If you’re looking for support without all the bells and whistles, download a free training plan by Jim from JORG Fitness.

Not only is Jim one of the nicest coaches around, he’s also a Level 4 accredited Athletics Coach (Athletics Australia) and has helped coach City2Surf Champion Harry Summers to victory.... three times!

View the 6 week specifically designed 2021 Virtual Training Plan for the City2Surf VR below. Whether you’re a beginner, intermediate or advanced runner there's something for everyone.

If you’re training for another event, check out the ‘Up and Running’ program available on the Jorg website

Download Virtual Training Plan

Hydration Partner

Once again eniQ is our official hydration partner of The Sun-Herald City2Surf. eniQ products were created by an Olympian and a biochemist, with a mission to create the purest and most potent hydration and wellness products for athletes and active people of all lifestyles and demographics.

eniQ (pronounced en..i..Q) is an Australian company with a premium range of scientifically formulated wellness and sports nutrition products, using only the highest quality ingredients, specifically chosen for their purity and potency.

CEO of eniQ, Tim Scott-Branagan, said: “eniQ products are new to the Australian market and are designed for active people demanding a pure and potent source of hydration and energy. We have received overwhelmingly positive feedback on our products from runners over the last two years and look forward to ensuring all runners hydrate and recover effectively at the City2Surf with our two key products.”

“Whether you are a seasoned veteran of the City2Surf, or this is your first time, have confidence that you will have access to products on race day that will give you a sustained source of energy, replenish your electrolytes and help your tired muscles recover.” Scott-Branagan said.

eniQ Hydration FAQs

The eniQ Electrolyte is perfect to energise and hydrate you before and during your race.

The eniQ Electrolyte Whey Protein Isolate will reenergise, rehydrate and accelerate your muscle recovery after the race.

Both products contain only premium and healthy ingredients with natural fruit flavours, and no artificial colours, flavours or preservatives.

They are designed to give you immediate and sustained energy, as well as replenish electrolytes & accelerate muscle recovery. A pH of six reduces tooth erosion.

To find out more or order online, enabling you to train on the race day product, visit

The right hydration can make or break your City2Surf experience, even if you are just doing it for fun! Just like your training plan it is important to consider a hydration plan before, during and after the race.

Dehydration during training is a leading cause of injuries. To ensure you train effectively in the lead up to race week it is a good idea to incorporate a deliberate hydration plan on a daily basis.

Staying hydrated not only involves drinking water, but also involves consuming balanced electrolytes through fluids and food. Generally, when exercising you want to replace upwards of half of what you are losing through sweat. As a guide, males need to consume upwards of 3.5 litres of fluid per day, and women upwards of three litres per day. That intake can come from fluids and food, with fruit & vegetables in particular having a higher water content.

Studies have shown that runners can finish a 14km run up to three minutes faster when staying hydrated before and throughout the race. A few tips:

  • Just like cramming for a test, binge drinking the morning of a run won’t hydrate you properly. In fact, it’s likely to cause a need for several toilet breaks!!!
  • Sip regularly on fluids prior to the race to a level that makes you feel well hydrated, 500 ml – one litre of fluid as a guide.
  • Don’t wait until you are thirsty to have a drink during the race. Take a drink at regular intervals throughout your race.

While running the average person loses 500ml – one litre of fluid per hour, which includes much needed nutrients and electrolytes. In addition, the runner will experience several microtears in their muscles, particularly in their legs.

After the race, the eniQ Electrolyte can help you rehydrate and replenish lost energy and electrolytes. In addition, the unique “3 in 1” eniQ Electrolyte Whey Protein Isolate which will not only rehydrate on lost energy and electrolytes, but also accelerate your muscle repair.

Drinking water and eating fruit are other effective ways to rehydrate after your race.

How do I recognise signs of dehydration?

  • Being thirsty or having a dry mouth is one of the first bodily signs that you need to consume more liquids and should not be ignored.
  • Use the pinch test to recognise when your body is beginning to run out of water. Grasp the skin on the back of the hand, if the skin returns slowly back to its original position, this indicates a state of dehydration.
  • Dehydration can frequently be confused for hunger, and although foods do provide some form of water for hydration, if the body is craving water, fluid-based products are more effective to quickly and sufficiently replenish your water stores.