Thinking of taking on City2Surf 2025? Whether you’re chasing a personal best or lacing up for your first-ever fun run, you’ve found the perfect place to start. The good news is, there’s still time to get race-day ready.
This year’s event kicks off on Sunday, 10 August 2025, giving you weeks to build up the right habits without overtraining or burning out. More than just a run, City2Surf is an iconic Aussie tradition that blends endurance, community spirit and that unforgettable Bondi finish line.
This guide is your practical, podiatrist-backed plan to get prepped without overcomplicating the process—perfect for real people with real lives
Step 1: Start Running – Build the Habit
Let’s be real, if your sneakers haven’t seen the sun in months, that’s alright. The first step is simply to start moving. For the first couple of weeks, aim to run or jog two or three times each week. Don’t worry about distance or speed. Just head out the door, set a timer for 20 to 30 minutes, and go at a pace that feels comfortable. If you need to walk, do it.
This early stage is all about creating consistency. You’re not training for a gold medal, you’re building rhythm and confidence.
Step 2: Weekly Running Schedule for City2Surf
There’s no magic formula, but having a simple plan keeps things on track. Try this:
- Two short runs during the week, about 30 to 45 minutes each
- One longer run on the weekend, slowly increasing the distance
- One session that focuses on strength, mobility or flexibility
Start your long runs at around five or six kilometres, and increase by one or two each week. By the final two weeks before the event, aim to be running close to 12 or 13 kilometres. That way, race day will feel familiar, not frightening.
Stick to this rhythm and adjust as you go. Life can be unpredictable, and that is completely fine. Progress matters more than perfection.
Step 3: At-Home Strength Training for Runners
You don’t need a gym membership or fancy equipment to build strength. All you need is your own body, a bit of floor space and around 20 minutes. Here’s what to include:
- Squats or step-ups using a stable surface like a low bench or stairs
- Glute bridges for hip and lower back support
- Calf raises to strengthen your legs for hill work
- Core exercises like side planks or bird dogs
- Mobility work like leg swings or slow hip circles
Strength training helps you run more efficiently and reduces your risk of injury, especially as you increase your weekly distance. Aim for two sessions each week, ideally on days when you are not running.
Step 4: Recovery Strategies to Prevent Injury
You don’t need to “earn” rest days, they are a crucial part of training. Your muscles rebuild and grow stronger when they’re given time to recover. Pushing through fatigue or pain only increases your chance of injury.
Focus on:
- Getting seven to eight hours of sleep each night
- Drinking water regularly, not just after you run
- Taking one full rest day every week, minimum
- Adding light stretching or foam rolling when needed
If you notice persistent soreness or discomfort, it’s worth checking in with a podiatrist early. It’s much easier to address a small issue than to recover from a full-blown injury.
Step 5: Simulate Race Day Before the Big Event
About three weeks out from City2Surf, try to simulate race conditions. Choose one of your longer training runs and do everything like it’s the real deal, wear the gear you’ll race in, eat your usual breakfast and test your pacing.
Figure out what kind of nutrition works for you. Maybe it’s a banana, maybe it’s an electrolyte drink. Whatever it is, your long runs are the time to experiment. Come race day, you want zero surprises.
And when you hit the start line, resist the temptation to sprint. Let the excitement lift you but settle into your pace early. Save your energy, you’ll want it when Heartbreak Hill makes its appearance around the halfway mark.
Step 6: Know the Course and Plan Smart
Training your body is crucial, but knowing what lies ahead on race day gives you a real edge — especially when you meet the beast known as Heartbreak Hill. This infamous stretch rises steadily for 1.5 kilometres between the 6 and 7 km mark, right when your legs are starting to question your life choices. It’s not the steepest hill in the world, but it comes at a point in the race where it feels like Mount Kosciuszko.
Here’s the trick — don’t let it surprise you.
If you’re based in Sydney, lace up on the weekend and explore part of the actual City2Surf route. Even just running a section or training on similar hills in your local area can make a huge difference. When race day hits, your legs will recognise the effort, and your brain will know you’ve already done it.
For more ways to prep like a pro, check out:
- Running Injury Prevention Tips
- Why Strength Training Matters for Runners
- Footwear Advice from Our Podiatry Team
Smart runners don’t just train — they plan. Know the course, pace yourself wisely and Heartbreak Hill won’t break you. It might just be where you find your second wind
A Sample Week (Around Week 6 or 7 of Training)
| Day | Activity | Details |
| Monday | Rest or Light Walk | Take a full rest or go for a short walk to promote recovery. |
| Tuesday | Easy Jog | Run for 40 minutes at a relaxed, conversational pace. |
| Wednesday | Strength & Mobility | Do bodyweight exercises and mobility work (lunges, squats, hip openers). |
| Thursday | Tempo Run or Intervals | Example: 3 × 5 minutes at a comfortably hard pace, with 2–3 minutes rest. |
| Friday | Active Recovery | Gentle activities like yoga, foam rolling, or a light walk. |
| Saturday | Long Run | Gradually increase distance—target ~13km by this stage. |
| Sunday | Optional Cross-Training or Rest | Choose cycling, swimming, or full rest depending on energy levels. |
In the final two weeks, dial things back. Cut down your total kilometres, skip the intense sessions and keep things light. This taper period gives your body a chance to recharge so you show up fresh and ready.
Final Thoughts: Ready to Run, Supported Every Step of the Way
Training for City2Surf 2025 doesn’t have to be overwhelming or painful. The best training plans are the ones that fit into your life, not take it over. Listen to your body, move often, and keep it enjoyable.
At Sydney Podiatry Foot and Ankle Clinic, we understand that healthy, pain-free feet are the foundation of every great run. Whether you’re just getting started or pushing for a PB, our expert team is here to support you with:
- Biomechanical and gait assessments
- Footwear advice tailored to your stride
- Treatment for running-related injuries
- Injury prevention and performance optimisation plans
With clinics in Double Bay, Drummoyne, and Moree, we’re committed to helping you train smarter and cross that Bondi finish line strong.
Thousands will line up on race day — some to race, others to simply enjoy the journey. No matter your pace or goal, you’re part of something iconic. So lace up, start small, and build steady momentum.
Need a foot or injury check before the big day? Book a pre-race consult with us and run City2Surf with confidence.
You’ve got time. You’ve got support. And we’ve got your back — and your feet.
See you at Bondi!
