RAFFERTYS COASTAL RUN 22KM TRAINING PLAN - 12 WEEKS

Starting from the very edge of Lake Macquarie, runners in the 22km course are in for a variety of terrain and trails on their journey from calm lake shores to rugged coastline.

After exiting Raffertys Resort and winding through Murrays Beach, you will emerge back on the lake shore for some flat easy running. Turning right and up the fire trail, you will soon cross Murrays Beach Rd and follow the fire trail up to the footbridge over the highway. A short run along the old sealed road gets you to the first aid station.

Following fire trail towards the ocean, you will be rewarded with views in both directions along spectacular coastline. Dropping down next to the ocean, along some rocky trails and across a small creek – you’ll keep heading south and the ocean views continue. Before long you’ll head out onto the rock platform south of the infamous Shark Hole for an exhilarating run along the edge as the waves crash alongside. A small exit trail up off the rock platform leads you to the 36km/22km split point.

From the split point, head up the fire trail – keep an eye on course markings as numerous 4WD tracks enter from each side. Check out the disused bunkers at the top of the hill, then drop down to the aid station on Mine Camp Rd.

The finish is near but some challenges still await. If you still have some energy you can up the pace on this next stretch of nice wide fire trail. Before long you’ll hit a creek crossing and a short steep climb (most will walk this!) before the trail flattens and the running starts again. Popping out onto the old highway for a stretch, you’ll cross the new highway on the footbridge. The last few kilometres skirt the edges of Murrays Beach on nice trails before you re-enter Raffertys Resort and reach your finish line on the shores of Lake Macquarie!