Bondi To Manly Ultra

& Relay Training Plan

  • 16-Week Bondi To Manly Ultra & Relay Training Plan
  • Strength and Technique Workouts to Improve Your Running
  • Personalised Feedback Via Online Members Community
  • Designed by Physio and Ultra Runner, Mark Green
  • 80km Solo and 20km Relay Plans are available
Bondi to manly ultra finish line

Your Bondi to Manly Ultra Training Program Will Guide You To A Successful Race Day

Starting at the famous Bondi Pavilion, the run follows the 80km Bondi to Manly walking track around Sydney Harbour. Weaving around the stunning foreshore you encounter some of the best scenery Sydney has to offer whilst navigating some technical trails, a lot of stairs descending in and out of bays and beaches and a final push up North Head before arriving at Manly beach.  A total elevation change of 1772m

The race has two options: Ultra and Relay.  We have a separate training program available for both of these events.

Ultra runners will tackle the 80km route solo while Relay runners will split the run into four legs of roughly 20km each.

This event requires some serious preparation. You need mental, physical and technical training in order to get to the start line in the best possible shape.

To help you train smart all the way to race day, we have developed a custom Bondi to Manly training program, with three different levels to choose from, depending on your base fitness and race goals.

Training for an event like the Bondi to Manly Ultra is a big time commitment, so it is important you train wisely.

Too many athletes train too hard,  get injured, or peak too early.

So to avoid overdoing it ... or underdoing it, you need to follow a plan best suited to you.

This Bondi to Manly Ultra and Relay Race-Specific Programs are 16 weeks long and designed to help you achieve your personal best.

Designed by a physio and ultra runner, these holistic programs incorporate running technique lessons, strength and stability training, stretching and rolling, nutrition and gear recommendations to help you to prepare for a race you will remember for a lifetime.

Three Different Ultra & Relay Training Levels To Choose From

Bondi to Manly Relay training plan which level to follow
Bondi to Manly Ultra which level to choose

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What Is Included in the 16 Week Bondi to Manly Race Plan

Bondi to Manly Training Starts on 8th July 2024 (16 weeks long). 

What To Expect in the Bondi to Manly Training Program

A 16 week program to help you train smart all the way till race day

2 trail-specific strength workouts per week

Physio advice to ensure you achieve your best and avoid injury

Learn Trail Running Techniques for efficiency and performance

Nutrition advice on how to fuel your body during training and on race day

Checklists you can print out to ensure you stay on track

Three Training options available so you can find the perfect level for your body

Access to our online running community and personalised feedback

During the race training 

Special Member Discounts Available From Our Partners

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16 Weeks Race Training Less than $5* per week

Bondi to Manly Ultra and Relay training plans starts on 8th July 2024

B2M relay training plan

Bondi to Manly Relay

Start Your Relay Race Training — $79.00
bondi to manly ultra training plan

Bondi to Manly Ultra Training Plan

Start Your Ultra Race Training — $79.00
Mark Green


Owner of Physiotherapy Clinic The Body Mechanic and Founder of The Locker Room

Learn from the experts

Created by physiotherapist and endurance runner, Mark Green. The Bondi to Manly Training Plan 2023, has been designed after years of helping runners achieve their personal best..

Owner of the Physiotherapy clinic, The Body Mechanic, and founder of The Locker Room, an online training portal for runners, Mark, has helped thousands of runners improve their running and work towards their race goals.

His holistic approach to training, including strength, mobility, nutrition and running technique will teach you how to move better almost immediately.


Thank you for the awesome program, without it I don’t think I would have been able to cope!! It was hard to mimic some of the sessions in Mount Isa due to the lack of hills but I got there!!  I even achieved my goal of under 10hrs with 9hrs and 34min

Kristy Wernowski

With Mark’s coaching, plus his strength and conditioning classes, and network of expert professionals, I am now better conditioned and stronger than ever. I continue to knock significant times over my PB’s and increasing my distances. In 2019, I completed GOW100 and UTA100.  I now am better educated about my training, nutrition, heart rates and performance as well as hydration needs and sodium loss rates.

Shane Smedley, UTA 100km


Thanks Mark so much for your guidance throughout the last three months.

Because of the training, I just ran and enjoyed the scenery and didn’t overthink anything. The bonus was that I surprised myself on my second trail race ever placing 16th female and a time of 2hrs 25mins in the 22 course.

Amanda Marchant, UTA22

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