TRAINING resources and RUNS
To make training for the Surf Coast Century 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 loop runs on the Surf Coast Century Course
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 descritive 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 NEW 50km course to be raced in 2017.
Support crew map
Click here for a map of the entire course area that is designed primarily for Support Crews so you know how to drive around the course and get to each checkpoint.
(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 Sam@rapidascent.com.au)
Map Downloads - CLICK HERE to download a .KML copy of the full 100km course that you can import into your own device. 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 (click here for instructions how to download this to your phone and use it on the free mapping app MapsMe - our recommended app!)
FREE Group training runs runs on the course
Rapid Ascent in conjunction with the Surf Coast Trail Runners will be facilitating four informal group training runs along sections of the course in the months leading up to the race that are free and 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. The runs will be free to attend and on the day we’ll coordinate shuttle drivers back to get back to cars.
We conducted these for the first time in 2016 and they were VERY popular with 50+ runners attending each session!
Over the 4 runs we will cover the entire 100km Surf Coast Century course.
The confirmed dates for these are:
- Sunday 28 May: Leg 1, Anglesea to Torqua. meet at 7:15am
- Sunday 25 June: Leg 2, Torquay to Anglesea
- Sunday 16 July: Leg 3, Anglesea to Moggs Creek
- Sunday 13 August : Leg 4, Moggs Creek to Anglesea
Please register your interest and remain up to date with any changes via the Surf Coast Century facebook event page here.
*** We would love some helpers to assist us delivering these runs - please contact email@example.com if you are interested (we have goodies we can give you!)
If you’re stepping into unknown territory then there is nothing like having someone / something guide you through the training required to achieve your goal. Basically, a training program is essential and we’re very happy to provide three training programs for the Surf Coast Century for you to use and refer to when training for the event. These programs are prepared for runners tackling either a 25km leg as part of a team, a runner training for the 50km solo race and for those wanting to tackle the full 100km course solo. 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.
Corio Bay Health Group articles
The Corio Bay Health Group was established over 30 years ago and has built up a wealth of knowledge across areas such as dietetics, sports medicine, physiotherapy, podiatry, strength & conditioning and a whole lot more.
They have prepared a range of informative articles to assist runners that we will upload to this page to help you prepare for the event:
Paid coaching sessions
Our event ambassadors Dave Eadie and Nikki Wynd from The Running Man will host two paid coaching sessions on the course in the lead up to the event. Each day will include an information session about things such as training programs, running pace and efficiency, race nutrition, equipment with plenty of Q and A time to ask these two about your own issues. They will also include a run on sections of the course in a coordinated, group environment.
The 2017 dates are currently to be confirmed - check back soon.
Contact David directly to ask for more info via firstname.lastname@example.org
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:
Many road running clubs will also venture out on the trail. For a list of potential clubs to approach see:
Where else to train
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.
Download a free map of the Surf Coast walk from www.surfcoastwalk.com.au Connect on www.facebook.com/SurfCoastWalk
Trail running areas around Melbourne
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.