Her Trails Coaching
Bondi to Manly Relay
Program for Women
Take on one leg of the iconic 80km Bondi to Manly Ultra as part of a team, covering coastline, harbour foreshore and headland trail between two of Sydney's most loved beaches. The Relay is a fast-paced team challenge: 12 weeks of focused, race-specific training so you can confidently cover your section and support your team with strength and spirit.
The course
Runners set off from Bondi Pavilion in the pre-dawn dark, working north along Sydney's coastline and harbour before finishing on Manly Beach after a climb around North Head Sanctuary. It is a self-supported, point-to-point journey, no crew, no drop bags, over 200 stairs across the four legs. As a relay, your team splits the 80km into four honest sections, each with its own character and demands.
Leg 1: 19 km, 329 m+
Bondi to Rose Bay
A 5:00am dark start from Bondi Pavilion sets the tone for the day. Coastal cliff paths and early climbs give way to harbourside running into Rose Bay, with the whole team's day riding on how patiently this opening leg is paced.
Leg 2: 20 km, 360 m+
Rose Bay to North Sydney
The longest and hilliest leg of the day, tracking the harbour foreshore through to North Sydney. Strong pacing and terrain confidence matter here, this section carries the most cumulative climbing of any single leg.
Leg 3: 23 km, 326 m+
North Sydney to Clontarf
The longest distance of the four legs, weaving through harbourside suburbs and bushland tracks toward Clontarf. Runners here need durability as much as speed, this leg is run deep into the day on legs that are already carrying real fatigue.
Leg 4: 18 km, 256 m+
Clontarf to Manly
The final and most iconic leg, climbing around North Head Sanctuary before dropping into Manly. It is the defining late-race moment of the whole course, and the leg every runner remembers crossing the finish line on Manly Beach.
How we train for it
Six training pillars across 12 weeks, built for a runner covering one leg while carrying the shared spirit of a full team.
Pillar 01
Endurance & speed
Progressive long runs and tempo sessions build the durability and turnover to cover your leg strong, whether that is 18km or 23km of coastline and climbs.
Pillar 02
Strategic pacing
Coastal cliff paths and harbourside climbs punish anyone who runs hot early. We train pacing discipline so you arrive at your handover ready, not spent.
Pillar 03
Strength for runners
Weekly strength sessions build the power and stability needed for sustained climbs, stairs and the descent into Manly.
Pillar 04
Mobility & recovery
One to two mobility or yoga sessions a week restore range of motion and reduce injury risk as your training load builds.
Pillar 05
Fuel & race execution
A dark, self-supported 5am start with no crew or drop bags means fuelling and logistics matter from the first step. We cover race-day nutrition, hydration and handover planning.
Pillar 06
Team spirit
Running a leg of a relay means carrying more than your own kilometres. We help you show up for your team, and prepare for a dark early start with the confidence of a runner who has done the work.
Before you begin
This program is designed for women taking on one leg (18-23km) of the Bondi to Manly Relay as part of a team. It suits runners coming from a consistent running base of 20-30km per week, or a recent 10-15km event. If you're newer than that, message us and we'll help you find the right leg or lead-in plan first.
Everything you need, in one place
Training Program
12-week structured build
- 4-6 progressive run sessions per week
- Weekly strength training for trail and coastal running
- 1-2 mobility or yoga sessions
- Race-specific pacing and terrain sessions
- Built around your real life, train wherever you are, in the city, on trail, or travelling
Coaching & Community
You're never just following a plan
- Weekly live coaching calls with the Her Trails team
- Daily access to our online community of women
- Nutrition guidance for training and life
- Physical therapy input from ultra-experienced clinicians
- Race-week briefing covering gear, fuel, transport and handover logistics
All-in membership
Stay in for $220 / quarter
Continue with the Her Trails community after your relay leg for $220 per quarter, keep the coaching, the calls, the community and the strength & mobility programming that keep you running for years, not just for one finish line.
