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For those who have already conquered 5-10km runs and are eager to step up their game, this training plan is tailored just for you. The Surfers Challenge isn’t just a race; it’s a celebration of running endurance and a testament to the vibrant running community in East London.
We’ve assembled a handy 8 week training programme for those runners with some experience. Together let’s gear up, stay consistent, and enjoy the process as we prepare to conquer The Surfers Challenge.
Note: Feel free to adjust the days to suit your schedule, but be sure to incorporate rest days in between.
Week 1: Establishing a Foundation
Tuesday: 30-minute easy run
Wednesday: 35-minute easy run
Friday: 30-minute easy run
Sunday: 40-minute easy run
Week 2: Introducing Variety
Tuesday: 30-minute easy run
Wednesday: 15 x (1min easy jog, then 1min slightly faster)
(This is known as a fartlek- used to increase speed and aerobic capacity)
Friday: 30-minute easy run
Sunday: 45-minute easy run
Week 3: Building Endurance
Tuesday: 30-minute easy run
Wednesday: Fartlek – 15 x (1min easy jog, then 90sec slightly faster)
Friday: 30-minute easy run
Sunday: 50-minute easy run
Week 4: Adding Intensity
Tuesday: 30-minute easy run
Wednesday: Fartlek – 20 x (1min easy jog, then 1min slightly faster)
Friday: 35-minute easy run
Sunday: 50-minute easy run + 5 x 15sec hill sprints with walk back down for recovery, focusing on good running form.
Week 5: Stepping It Up
Tuesday: 35-minute easy run
Wednesday: Fartlek – 15 x (1min easy jog, then 90sec slightly faster)
Friday: 40-minute easy run
Sunday: 55-minute easy run + 5 x 15sec hill sprints.
Week 6: Embrace the Challenge
Tuesday: 35-minute easy run
Wednesday: Fartlek – 20 x (1min easy jog, then 90sec slightly faster)
Friday: 40-minute easy run
Sunday: 60-minute easy run + 5 x 15sec hill sprints.
Week 7: Pushing Boundaries
Tuesday: 40-minute easy run
Wednesday: 15 x (1min easy jog, then 2min slightly faster)
Friday: 40-minute easy run
Sunday: 55-minute easy run + 5 x 15sec hill sprints.
Week 8: Race Week
Tuesday: 30-minute easy run
Wednesday: 20-minute easy run + 5 x 15sec at a faster pace on flat ground, focusing on good running form.
Friday: 15-minute easy run
Saturday (Race Day): Good luck! You’ve trained hard—now it’s time to shine!
The Surfers Challenge: A Legacy of Endurance
For nearly five decades, The Surfers Challenge has stood as a testament to the enduring spirit of athleticism and community in East London. This iconic challenge, with its storied 49-year legacy, has become more than just a race; it’s a tradition deeply embedded in the fabric of the local running culture and paddling culture.
Gear up, stay consistent, and enjoy the journey as you prepare for The Surfers Challenge. Best of luck on race day!
Note: This plan is ideal for individuals already capable of running 5-10km.