How to Train for Heartbreak Hill (Without Being a Fitness Freak)
Let’s be real. The name alone is intimidating.
Heartbreak Hill is the most feared part of Sydney’s iconic City2Surf fun run — a 2km steady uphill from Rose Bay to Vaucluse that hits just as your legs are wondering why you signed up for this in the first place.
But here’s the truth: you don’t need to be fit, fast or fancy to finish it. You just need a simple plan, a few habits, and some good old Aussie stubbornness.
In this guide, you’ll get an easy 8-week training plan that even self-confessed couch potatoes can follow. It’s fun, flexible, and made for real people — not gym junkies.
First, What Is Heartbreak Hill?
It’s a 2km uphill stretch that starts around kilometre 6 of the 14km City2Surf course. It’s not a steep sprint — more of a long, draining climb that tests your endurance and mental grit. If you’ve done no hill training, it can feel like forever. If you’ve prepped just a little? You’ll fly.
Who This Plan Is For
You’re a beginner (or haven’t run since high school)
You want to walk-jog City2Surf, not sprint it
You’re nervous about Heartbreak Hill
You like casual exercise, not full-blown training mode
8-Week Beginner Plan to Tackle Heartbreak Hill
Each week builds up slowly. You’ll start with easy walk-jogs, introduce gentle hill walks, add a little strength, and finish feeling proud — not broken.
Week 1–2: Build the Habit
You’re just getting moving. Focus on frequency, not intensity.
Tuesdays – 2–3km walk-jog (run 30 sec, walk 90 sec — repeat)
Wednesdays – Gentle hill walk (find a 1–2 minute hill, walk up 3–4 times)
Fridays – Bodyweight strength: 10 squats, 10 lunges each leg, 20 sec plank
Saturdays – Long walk-jog (start with 4km; walk when needed)
👉 Goal: Move 4–5 days per week. Nothing fancy — just show up.
Week 3–4: Start Climbing
Time to train your legs and lungs for that hill. Keep building slowly.
Tuesdays – 3–4km walk-jog (increase running intervals to 1 min jog / 1 min walk)
Wednesdays – Hill intervals: walk up a gentle hill 4–5 times, jog down slowly
Fridays – Strength + step-ups (10 each leg on a park bench)
Saturdays – Long walk-jog (5–6km). Try to include one hill if you can
👉 Goal: Get used to hills and longer time on your feet.
Week 5–6: Get Comfortable Being Uncomfortable
The mid-point. You’re getting stronger, so we gently push the limits.
Tuesdays – 4–5km jog-walk (2 min jog / 1 min walk)
Wednesdays – Hill repeats: 6× 60–90 sec uphill (walk or jog)
Fridays – Strength: 2 rounds of your basic bodyweight set
Saturdays – 7–8km long walk-jog. Include some hills, even small ones
👉 Goal: Build mental toughness and learn to keep going when it gets hard.
Week 7: Practice the Hill
You’re nearly ready. This is the week to get a feel for Heartbreak Hill itself if you can.
Tuesdays – 5km jog-walk (3 min jog / 1 min walk)
Wednesdays – Optional: walk/run up the actual Heartbreak Hill (from Rose Bay to Vaucluse)
Fridays – Strength + mobility (foam rolling, stretching)
Saturdays – 9–10km walk-jog. Try the full City2Surf route if you’re up for it
👉 Goal: Build confidence on real hills. You’re stronger than you think.
Week 8: Taper & Trust Yourself
Race week! Cut back, keep moving, and don’t do anything silly.
Tuesday – Easy 3km jog or walk
Thursday – Short 15-min walk or stretch
Sunday – Race day! Show up, smile, and enjoy the crowd
👉 Goal: Start slow, walk the hill if needed, and soak in the energy.
Where to Train Hills in Sydney
Lyne Park, Rose Bay – perfect starter hill
Centennial Park – rolling terrain, ideal for jogs and long walks
Bondi to Bronte coastal walk – stunning, slightly hilly, and not boring
The 15-Minute Strength Set (2× a Week)
No gym required. Just use your body.
10 squats
10 lunges per leg
30-second plank
10 step-ups (park bench or stair)
Optional: light stretch or foam roll afterward
👉 Strong legs = less pain on hills.
Race Day Tips for Heartbreak Hill
Start slow – the hill is at km 6… don’t burn out at km 2
Take walk breaks – it’s a fun run, not the Olympics
Breathe deep, swing your arms – rhythm helps
Use the crowd – they’ll cheer you up the hill
Smile at the top – it’s mostly downhill after that
Final Pep Talk
You don’t need to run the whole thing. You don’t need to crush a PB. You just need to show up, keep moving, and remember that walking is perfectly allowed - and often smart.
Heartbreak Hill might look scary on a map, but with 8 weeks of gentle training, you’ll be ready to meet it head-on. Good luck!