RUN & WALK TRAINING
With BFT Pymble
Get race-ready with weekly Run Club and a downloadable 2km or 5km training plan.
Starts August | All levels welcome
PREVENT INJURIES
With Pymble Physiotherapy
Access our pre-event mobility program—to keep you moving confidently and injury-free.
Free for participants | Plus: Free 15 Minute Consultation
TRAINING PROGRAMS
Get race ready with a BFT Pymble Training Program to fit your needs.
What is your fitness level?
Which Event are you training for?
How long do you have to prepare?
2km | Advanced | 8 Week Plan
| Weeks | Tue | Thu | Sun |
|---|---|---|---|
| 1–4 | 400m intervals × 5 | 2km tempo run | 3–4km aerobic |
| 5–7 | 400/600m repeats | 2km tempo + strides | 2km time trial |
| 8 | 3×200m | 10 min jog | Race Day |
2km | Advanced | 6 Week Plan
| Weeks | Tue | Thu | Sun |
|---|---|---|---|
| 1–3 | 400m repeats × 4 | 2km tempo | 2km effort run |
| 4–5 | 200m sprints × 4 | Easy jog + strides | 2km at race pace |
| 6 | 3×100m strides | Light jog | Race Day |
2km | Advanced | 4 Week Plan
| Weeks | Tue | Thu | Sun |
|---|---|---|---|
| 1–3 | 400m repeats × 3 | 2km steady run | 2km fast effort |
| 4 | 2×200m | Short jog | Race Day |
2km | Intermediate | 8 Week Plan
| Weeks | Tue | Thu | Sun |
|---|---|---|---|
| 1–4 | 200m intervals × 4–5 | 15 min tempo run | 2.5–3km steady |
| 5–7 | 400m repeats × 3–4 | 20 min tempo | 2km at race pace |
| 8 | 3×200m | Light jog | Race Day |
2km | Intermediate | 6 Week Plan
| Weeks | Tue | Thu | Sun |
|---|---|---|---|
| 1–3 | 300m repeats × 3 | 15–20 min tempo run | 2km steady |
| 4–5 | 400m repeats × 3 | 2km tempo | 2km at goal pace |
| 6 | 2×200m | Walk | Race Day |
2km | Intermediate | 4 Week Plan
| Weeks | Tue | Thu | Sun |
|---|---|---|---|
| 1–3 | 400m repeats × 2–3 | 2km tempo | 2km jog/run |
| 4 | 3×100m strides | Walk | Race Day |
2km | Beginner | 8 Week Plan
| Weeks | Tue | Thu | Sun |
|---|---|---|---|
| 1–4 | 1 min jog / 2 min walk × 5 | 15–20 min jog/walk | 2km easy walk/jog |
| 5–7 | 2–3 min jog / 1 min walk × 4 | 20–25 min jog/walk | 2km jog |
| 8 | 15 min jog | Walk | Race Day |
2km | Beginner | 6 Week Plan
| Weeks | Tue | Thu | Sun |
|---|---|---|---|
| 1–3 | 2 min jog / 1 min walk × 4 | 20 min jog/walk | 2km jog |
| 4–5 | 3 min jog / 1 min walk × 4 | 25 min jog | 2km jog |
| 6 | 15 min jog | Walk | Race Day |
2km | Beginner | 4 Week Plan
| Weeks | Tue | Thu | Sun |
|---|---|---|---|
| 1–3 | 3 min jog / 1 min walk × 3 | 20 min jog | 2km jog |
| 4 | 15 min jog | Walk | Race Day |
LEGEND
Easy Run / Jog: Relaxed pace, conversational effort.
Intervals: Timed effort bursts with rest (e.g. 400m fast, 90s rest).
Tempo Run: ‘Comfortably hard’ pace, 80-85% effort.
Race Pace: The pace you aim to run on race day.
Recovery Jog/Walk: Very light run/walk for active recovery.
Strides: Short 60-100m sprints to improve form.
Pyramids: Intervals that increase and then decrease in distance.
Long Run: Longest run of the week, slower than race pace.
SUNDAY RUN CLUB
Thanks to our amazing Fitness Partner, BFT Pymble, Run Club is on!
Run Club will start on Sun 09 August 2026 – every Sunday at 8am on the Pymble Public School netball court.
Format:
- Meet at 8am for a group warm-up
- Break into three groups: walkers, joggers, and runners
- Complete the Pymble Fun Run route together
Good to know:
- Family friendly – kids welcome (must be supervised by a parent/guardian)
- No pets, sorry
- Follow our socials for any last-minute updates
Come along to stay motivated, get moving, and connect with our community.
Free and open to all!
These Training Programs & Run Club are brought to you by our Fitness Partner BFT PYMBLE
BFT Pymble delivers science-backed group training that builds strength, fitness and real results. Join Team BFT and get race-ready with us
STAY INJURY FREE WITH PYMBLE PHYSIOTHERAPY
PHYSIOTHERAPY MOBILITY PROGRAM
Get event-day ready with expert guidance.
Whether you’re gearing up for your first fun run, looking to improve your mobility, or just in it for the fun and community, this tailored program will help you move better, feel stronger, and enjoy the journey. It’s a great step toward better health and wellbeing!
EXCLUSIVE OFFER FOR PYMBLE FUN RUN PARTICIPANTS
Claim your FREE 15-minute physiotherapy consultation – by phone or in person!
Whether you’re new to running, returning after a break, or just enjoying the event with family, this personalised consult will help you move with confidence and feel your best on the day.
Your Free Consult Includes:
- A tailored assessment of your current condition
- Expert tips to prevent injury before, during, and after the run
- Guidance to optimise technique and boost performance
- Personalised advice to help you enjoy the event safely
This Injury Prevention Program is brought to you by our Physio Partner Pymble Physiotherapy
Pymble Physiotherapy provides expert diagnosis and assessment for all sports related injuries. We have a special interest in running biomechanics and running education for all levels of fitness and ability. Pymble Physiotherapy utilises cutting edge technology to keep you on your feet and moving forward!
