TRAINING RESOURCES AND RUNS
To make training for the Surf Coast Century presented by The MINI Countryman as achievable as possible we’ve gathered the following resources to provide you with some assistance and structure for your preparation.
We also know that training on the course and training with other like-minded runners makes it all a lot easier, so we’ve listed below some recommended training runs on the Surf Coast, we’ve set dates for specific course training days and compiled the details of some running groups that anyone can hook up with.
Index to the information below:
- Training run maps and downloads
- Surf Coast Century Strava Club and Facebook Group
- Group training runs on the course
- FREE training programs from Hanny Allston and The Running Man
- FREE Strength Training programs and information
- Blogs and Video’s from Torquay Sports Medicine
- Training groups and clubs
- Where else to trail run
The Surf Coast Century course is all on public land (most of it is in National Park) and is freely open to train on in the months leading up to the race so we encourage as many runners as possible to come down and ‘test the water’ before race day.
To make this easy we have identified some training loops along sections of the course, written some descriptive notes and put it all on a map you can download and take with you. The training run loops vary from 10km through to 24km and are beautiful runs in their own right and are ideal for those visiting the area looking for a great run.
(We are also gathering GPS files of each run for you to download and then follow on your watch / phone…)
LEG 1 AND LEG 2
Click here for a map of Leg 1 and Leg 2 of the 100km course covering the 0km – 50km section of the 100km course.
LEG 3 AND LEG 4
Click here for a map of Leg 3 and Leg 4 of the 100km course covering the 50km – 100km section of the 100km course. This map also covers the 50km course to be raced in 2019.
(If you do any of these runs then please send us your GPS plot so we can make these available for people to download as well. Send to [email protected])
MAP DOWNLOAD – CLICK HERE to download a .KML copy of the full 100km course.
This link downloads a KML file to your phone / computer that can be used to help navigate the course during training / racing. It can be used on your GPS watch or mapping app on your phone
HOW TO USE/DOWNLOAD: CLICK HERE for instructions how to download this to your phone and use it on the free mapping app MapsMe – our recommended app!
Surf Coast Century STRAVA club
Strava is the social network for athletes – so we have created a specific club for those training for the Surf Coast Century.
JOIN THE CLUB HERE and you’ll be able to see what training others are doing, share kudos and gain motivation by being part of community of people training for the event. We’ll run some competitions based on people’s Strava sessions and have some fun. See you there!
Surf Coast Century Facebook group
Join your fellow competitors in a closed facebook group for SCC runners where you can share your ideas, enthusiasm and training tips with one another. Join the group HERE.
We will still communicate event details via our Facebook page but this group allows for better interaction between runners.
Rapid Ascent will be facilitating four informal group training runs along sections of the course in the months leading up to the race that are open for anyone to attend*. These sessions will be group runs with everyone running at their own pace (or with your friends…!) but in the knowledge that there are other runners gathering to do the same thing at the same time.
On the day we’ll coordinate shuttle drivers and a bus to get back to cars ($10pp).
We conducted these for the first time in 2016 and have enjoyed running them every year since with 80+ runners attending each session!
Over the 4 runs we will cover the entire 100km Surf Coast Century course.
PAUSED – due to the COVID-19 situation we have paused our hosted trainings runs. We hope to commence these once restrictions ease further.
2020 TRAINING DATES
Saturday 19 September (pending covid restrictions) : Supersized with post run lunch and Q&A info session.
Please register your interest and remain up to date with any changes via the Rapid Ascent Ultra Running Events – each training run will be listed as a separate event on this page.
Sam’s presentation notes on the course, gear, bag packing and race day tips.
Maddy and Catherine’s notes from the Torquay Sports Medicine Centre covering foot care / blisters and training / injury prevention. Notes are here.
Hanny Allston – our friendly Training Partner
We are excited to have Hanny Allston from Find Your Feet helping you prepare for the 2020 Surf Coast Century. Hanny is providing access to training planners for the 100km and 50km distances, as well as a planner for athletes who are beginning in the sport. You will receive access to the training planners via your entry confirmation email.
Hanny won the Surf Coast Century 50km and holds the women’s record. She is one of Australia’s most accomplished trail runners and orienteers with World, National and State Championships to her name as well as numerous course records and race victories. CLICK HERE to read a profile on Hanny.
Hanny’s FREE Training Planners
Hanny Allston has provided FREE training planners for all athletes participating in our Surf Coast Century events. The incredibly comprehensive plan details day-by-day how to prepare for your chosen event and is a superb guide to help get you to the start line (and finish line) in the best possible shape. You can read more about Hanny’s coaching ethos HERE
The training plan is best complimented by the knowledge outlined in The Trail Running Guidebook (see below).
You will receive a link to download the free training planners once you enter the Surf Coast Century. Check out a SNEAK PEAK of the planners Hanny has put together below:
>>CLICK HERE<< to view the 50km Training Planner
>>CLICK HERE<< to view the 100km Training Planner
>>CLICK HERE<< to view the Beginner Planner
(Alternatively you can buy the training planners HERE for $24) –
Hanny’s Trail Running Guidebook
The training plan above is best followed and understood when read in conjunction with Hanny’s Trail Running Guidebook.
The Trail Running Guidebook provides athletes of any ability a safe pathway to help you find your feet in trail running. Hanny Allston’s personal coaching methodologies focus on long-term health, training and performance successes.
It contains key lessons Hanny learnt on her journey to becoming a world champion and elite trail running record holder. Sharing her theories on training & racing strategies, nutrition & hydration, running technique, psychology and more.
We strongly recommend all runners purchase a copy of the Guidebook not just to aid your preparation for our Surf Coast events but to build your knowledge and understanding of trail running. Purchase the Trail Running Guidebook HERE for $17.99 (Kindle e-copy $7.30).
“It’s a superb race – friendly, brilliantly organised and the right level of challenge for most.” Craig (2017 competitor)
The Running Man – the expert
We continue our long running association with 2014 Surf Coast Century race winner David Eadie and Nikki Eadie who are ‘The Running Man’ who also prepare training programs and provide coaching advice for runners one on one. Visit their website for more details on their experienced services but David can prepare a customised program that is specific to your needs and availability. www.therunningman.com.au
These programs were prepared David Eadie from The Running Man as a template – David can customise them to your specific needs. These programs provide the basis of a week by week plan on what to do, how far to run and what types of sessions you need to do to achieve your objective safely and enjoyably on the day.
- Training program 1: stepping up to the 100km solo (right click and save file to desktop to download pdf)
- Training program 2: how to train for the 50km solo race (right click and save file to desktop to download pdf)
- Training Program #3: Training Program #3: how to train to run 25km as part of a team (right click and save file to desktop to download pdf)
- General trail running tips and training advice – that are prefect for anyone to read whether you’ve raced an ultra before or not
Training Program Update
As ultra runners ourselves, we understand the major disruption changing a race date causes so we have compiled a CARE PACKAGE, designed to supplement Hanny Alston and The Running Man’s training programs, for entrants into the 2020 Surf Coast Century.
CARE PACKAGE DOWNLOADS:
Strength training programs and resources – FREE!
We are REALLY excited to be partnering with Campbell Craig from Run Strong who has prepared specific strength training programs for the Surf Coast Century presented by The MINI Countryman and made available an extensive resource of exercises, blogs and quality content on strength training for runners.
What are the benefits of strength training for runners? There is more and more evidence confirming the benefits of strength training, principally it fulfills two key purposes:
- Injury Prevention. It allows you to train uninterrupted without interference from injury
- Improved performance. It provides performance benefits such as improving running economy and delaying muscular fatigue.
- It makes you a better runner.
Watch Campbell’s introductory video below and then click through to tap into this vast resource of information at
- Strength programs or the Surf Coast Century presented by MINI Countryman
- Core strength programs
- Blog articles on Why Strength Training, How Heavy, and plenty more…
Torquay Sports Medicine – Blogs and Videos
Rapid Ascent have partnered with Torquay Sports Medicine Centre who are providing assistance and services to competitors in the lead up to the big day!
Madeleine McMahon (Podiatrist) provides us with some informative tools to help us reach our goals:
- Taping Toes and the Big Toe Joint – Watch videos here: Video #1, and Video #2
- Favourite Socks
- How to pick the best trail runner
- Top tips to avoiding injury
- Reducing DOMS
- Recovery Boots – available for training – give them a go!
Contact Torquay Sports Medicine here:
Tel: 03 5264 6098
Shop 11, Surf Coast City Shopping Centre, Torquay
E-mail: [email protected]
There are more and more (trail) running groups out there, all of whom are very welcoming of new runners and supportive of those tackling an ultra marathon. Listed below are a few of the more active Victorian groups but with a bit of searching I’m sure you’ll find some other runners near you no matter where you live.
SURF COAST: Join up with our local trail run group all of whom are very passionate active out on the trails. In fact the Surf Coast Trail Runners have nearly adopted the Century as their own and provide us with a huge amount of support during the event. Visit their facebook page here
Other active trail running groups in Melbourne:
- Vigor Running
- Peak Adventure Running
- Running Mums Australia
- Dandenong Trail Run Group
- Melbourne Trail Runners
- Surf Coast Trail Runners
- Healesville Run Guns
- Lysterfield Trail Runners
- Diamond Valley Striders
- Nuna Tri Club
Many road running clubs will also venture out on the trail. For a list of potential clubs to approach see:
Surf Coast Walk
The Surf Coast Century race course uses some sections of the Surf Coast Walk. This makes it accessible on race day but also provides some safe and clearly marked routes for training runs in the lead up to the race.
There are plenty of easy, non-technical trails within reach of most households in suburban Melbourne. The banks of the Yarra, from inner city stretching all the way out to Warrandyte, are fertile ground for trail running (lucky those who live in the north east). Other options of varying quality include:
- Yarra Bend and Yarra River – lots of trails on offer here from short loops to longer stretches linking some single track section all the way along the Yarra.
- Westgate Park – short loops only
- Banksia Park, Bulleen – short loops
- Westerfolds Park, Templestowe – loops
- Plenty Gorge Park – some great loops in a surprisingly beautiful pocket of nature up north
- Yarra Flats, Bulleen – part of the Yarra Trail, can link to Westerfolds Park.
- Warrandyte State Park – riverside again, but pretty wild for an urban area
- Lysterfield Park – some awesome single track, watch for mountain bikers.
- Braeside Park, Braeside – short loops
- Mullum Mullum – those entrenched in the eastern suburbs around Ringwood can check out the odd trail around the Mullum Mullum Eastlink Tunnel – Hillcrest Reserve through to Yarran Dheran. Not all dirt, but trees at least. Ignore the sound of traffic.
- Dandenong Valley Parklands – longer stuff in a corridor of green from Boronia Road to Wellington Road in the south, includes Jells Park, Nortons Park & Shepherds Bush among others – easy to get in some longer stuff here flat as it is.
- Dandenong National Park incl Sherbrooke Forest, Thousand Steps (busy) – a plethora of choices, long or short, hilly and all stunning
- Karkarook Park, Moorabbin – you can make up about 6km of loop running (Melways map 78 E7)
- Smiths Gully/St Andrews/Kinglake area – an abundance of choices as the suburbs peter out and real bush begins.
- The Bay Trails – anyone heading Brighton way and south can link up a few trails on the bay, with sections of dirt found hugging waterside from South Road all the way to Mordialloc – you can also then go inland along the river and hook into the Edithvale-Seaford Wetlands. Okay, this is desperate trail running, but any dirt in a storm..
- Mornington Peninsula National Park – plenty of options including the Two Bays Walking Trail, Mornington Peninsula; so good it has its own trail running race!
- Arthurs Seat National Park – some hilly stuff, views and good loops everywhere. Part of the Two Bays Trail linking to Mornington National Park.
- Langwarrin Flora and Fauna Reserve, near Frankston – longer loops
- The Pines Flora and Fauna Reserve, near Frankston – heathland loops
- Maribyrnong Valley Park – including Brimbank Park, Greenvale Reservoir and Horseshoe Bend Farm; lots of loops
- You Yangs – lots of hills, plenty of longer trails (there’s a trail running festival held here!)
- Woodlands Historic Park, via Tullamarine – flat but worth a crack
- Cheetham Wetlands/Point Cook Coastal Park, Altona – flat but a few trails including those either side of Skeleton Creek and running north east behind Altona Meadows to Truganina and Doug Grant Reserves.
- Williamstown – has a good trail from the main street west heading to Altona Coastal Park. You can link up and run (not all trail mind you) past Seaholme and into the Cheetham Wetlands area.