Her Trails Coaching
Bondi to Manly 80km Solo
Program for Women
Designed specifically for the Bondi to Manly 80km Ultra Marathon. This 18 week program prepares you for the full demands of this iconic Sydney coastal ultra. Long runnable sections, constant terrain changes, technical footing, urban trail transitions, and the steady physical and mental load of moving well for 16 to 20 hours.
The Course
An iconic coastal urban ultra with more cumulative load than it first appears
The Bondi to Manly Ultra traverses the coastline between Sydney’s two most famous beaches, Bondi Beach and Manly Beach. Kicking off in front of the iconic Bondi Pavilion, the route moves along the cliff tops from Dover Heights to Camp Cove, loops around Watsons Bay, then turns harbour side along the Hermitage Foreshore Walk towards Rose Bay.
Approaching the city, you’ll pass Mrs Macquarie’s Chair and the Royal Botanic Garden before circling the Opera House. From there the course threads through the Rocks, crosses the Harbour Bridge, and continues along the north side foreshore through Kirribilli, around Cremorne Point, through giant red gum forests at Bradleys Head, past Taronga Zoo, around Gubbah Gubbah, through Balmoral, and along the famous Spit to Manly.
Just 200 metres parallel from the finish line, the route turns again around North Head Sanctuary before descending back to the Pacific Ocean at Manly Beach. It is scenic, varied, and deeply cumulative. With 1,648 metres of elevation gain across the full route, this is not a mountain ultra, but it is far from easy.
The challenge comes from the constant change in surface and rhythm. Cliff top paths. Harbour foreshore. Beach sections. National park trails. Stone steps. Bush track. Sealed footpath connectors. Bondi to Manly rewards steady pacing, durable legs, calm fuelling, and the ability to keep responding well as the day gets longer.
Course Style
Coastal urban trail linking cliff top paths, harbour foreshore, beach sections, national park trail, bush track, stairs, and sealed connectors.
Terrain Feel
Runnable overall, but highly varied and deceptively demanding. Rolling terrain, technical footing in places, and constant rhythm changes across the full 80 kilometres.
Conditions
Spring conditions typically sit around 16 to 25°C with moderate humidity, low rainfall risk, approximately 11 hours of daily sunshine, high UV exposure, and consistent coastal breezes.
Support Style
A supported course with public amenities and race infrastructure along the route. That still requires smart fuelling, calm pacing, and good decision making across a long day out.
What Makes Her Trails Different
We coach the whole runner
Whole runner coaching
Yes, you will build climbing legs and aerobic endurance. But you will also learn how to support your nervous system, align with your cycle, and stay connected to what matters to you.
Real time coaching
Join live weekly coaching and community calls to get your questions answered, troubleshoot roadblocks, and stay anchored in a shared journey.
Built by and for women
Our programs are created by a team that understands female physiology, psychology, and the lived realities of training around life’s complexities.
A living training experience
You are not just following a plan. You are stepping into a training experience full of context, coaching, and connection, designed to evolve with you as you move towards this goal.
Train wherever you are
Whether you are in the city, the bush, or travelling in between, your sessions and community are fully accessible from your phone or device whenever you need them.
How We Train For It
Preparing for a highly varied and deceptively demanding ultra
Bondi to Manly rewards runners who can move efficiently for a very long time while adapting again and again to changing surfaces and rhythm. This program develops the aerobic base, muscular durability, technical steadiness, fuelling consistency, and pacing discipline needed to hold yourself together across a full day on your feet.
The 18 week structure gives you time to build gradually and intelligently. We focus on consistency first, then durability, then race specific preparation. That means training your body to absorb stairs, rolling terrain, coastal exposure, urban connectors, and repetitive underfoot variation without letting it quietly drain you late in the race.
Aerobic durability
Because this course is runnable, your engine matters. We build the ability to hold a steady effort for hours without burning too brightly too early.
Technical steadiness
Technical footing, stairs, and changing surfaces require focus and foot control, especially late in the race when fatigue makes small things matter more.
Urban trail transitions
Moving between trail, footpath, foreshore, stairs, and beach changes the stress on your body. We prepare you for that variety so it does not chip away at you unexpectedly.
Fuel and hydration practice
A long coastal ultra still requires planning and calm execution. We help you practise fuelling, hydration, and pacing so race day feels familiar rather than improvised.
Strength for longevity
Strength work supports efficiency, stability, and resilience so you can handle repetitive load and keep moving with control deep into the event.
Late race composure
The final hours of an 80km are rarely just physical. We coach mindset, regulation, and decision making so you can keep responding well when the day starts to feel long, especially through North Head and the final descent to Manly.
What’s Included
Everything you need, in one place
Your 18 week Bondi to Manly program is designed to support not only your running, but the full system around it. Training, strength, recovery, fuelling, coaching, and community. All built in.
Training Program
- â—Ź4 to 6 structured run sessions per week
- â—Ź1 to 2 strength training sessions each week
- â—Ź1 to 2 mobility or yoga sessions to restore and realign
- â—ŹWeekly releases every Saturday, one week at a time
Coaching + Support
- â—ŹWeekly live coaching and community calls
- â—ŹDaily access to our online community
- â—ŹNutrition guidance to support both training and life
- â—ŹPhysical therapy input from ultra experienced clinicians
This Program Is For You If
This program is designed for women preparing specifically for the Bondi to Manly 80km solo event who want more than a generic ultra plan.
- ✓You want specific preparation for Bondi to Manly’s coastal urban trail format
- âś“You are a trail runner, marathoner, or endurance athlete stepping up to a longer ultra goal
- âś“You want structure, coaching, and context rather than just a list of sessions
- âś“You value female specific support across training, recovery, fuelling, and life load
- âś“You want community, accountability, and expert support as you prepare
Also Worth Considering
Training for more than one goal this season?
Instead of purchasing individual programs, many runners choose the Her Trails All In Membership for broader support across the year. If you plan to complete more than one program this season, this is usually the most cost effective option and gives our coaching team the ability to support you between races, blocks, and recovery periods.
Best Value
Her Trails All In Membership
$220 / quarter
- âś“Access to every Her Trails program including trail, road, and strength
- âś“Community and coaching platform with weekly coaching calls
- âś“Strength and mobility training for runners
- âś“Coaching support between races and training blocks
- âś“Ongoing community support and accountability
