Bondi To Manly Relay Training Plan – Which Training Level Should You Follow?

Competing in The Bondi to Manly Relay will be an incredible experience.

It is hard to think of a more iconic Sydney experience than running around the foreshore of the beaches and the harbour. The views on the course are spectacular, so you are in for a treat.

Here is our advice on how to choose the correct level of the B2M Relay training plan that will get you to the start line in the best possible shape.

We have three different volume/difficulty levels of our B2M Relay Training Program. They are mostly a reflection on how much time you have available to train, rather than a reflection on your goal time for the event.  Some runners will be able to complete 20km in  <2 hours following the intermediate plan, and other runners might take >3 hours following the advanced plan. It will of course depend on which leg of the relay you are running.

You need to choose a level that you feel will be sustainable for the entire 16-week program. Your body needs to be able to comfortably cope with the volume without causing you illness or injuries, and your training schedule needs to be able to fit around all of the other aspects of your day-to-day life, such as work and family commitments.

You don't have to stick to the same level for the entire plan (you have access to all three levels), you can go up or down levels depending on your time availability and how your body is coping with the volume.

The key is consistency.

You need to choose the level that allows you to run every week without needing any enforced rest.

Two very good rules of thumb you should use when choosing your level are:

  1. Week 1's volume should look "easy" 
  2. The biggest volume week shouldn't be 10% more than your previous biggest week of running
Training Plan Levels

















Bondi to Manly Relay advanced trainingPlanning your long weeks

The biggest weeks in the 16-week plan are weeks 9, 10, 11 and 13 so it would be a good idea to plan ahead and try and keep these weekends free for your long runs.

Bondi to Manly Ultra and Relay training plan

Start Training For the Bondi To Manly Relay

Join the Bondi to Manly Relay Training Plan Now and train smart all the way to race day.