The City2Surf is short enough that you think you can do, it but long enough to make it a tough challenge. Combine that with the costumes and party at the end, this is the event that attracts runners that aren't prepared.

If you want a training goal to keep you motivated this winter follow these three vital steps to complete this years City2Surf:

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1. Commitment

On your mark: how to prepare for the City 2 Surf

Find a friend and enter today. My top tip to motivate any female - exercise with your best friend. Commit today by entering; don't let anything get in your way!

  • Buy new shoes. It's likely that your old shoes are dead or may not be suitable for running. Find a store that films your running action and fits you with the right shoe for your landing pattern.

 

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2. Training

On your mark: how to prepare for the City 2 Surf

For best results I want you to run three times a week. In this case, more is not better.

  • Hills. The City 2 Surf is not flat! Find a hill that takes one minute to run up. Warm up and then complete four to six hills, walk back each time. Add one hill each week.
  • Speed. Find a 1km route. Complete a warm up and then run the 1km lap two to four times. Rest for one minute between each lap. Add one lap each week, up to a max of eight.
  • Distance. Complete a warm up and then run 4-8km. Each week add 1km to this distance until you get to 12km. After your 12km week, go back to 8km and add 1km each week.

 

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3. Before the race

On your mark: how to prepare for the City 2 Surf

Enter a shorter race first. The Sydney Harbour 10km on July 12 is the perfect event to practice running in race conditions.