The route: Melbourne's Capital City Trail forms a complete 29km loop linking Yarra River, Royal Park, Albert Park Lake, and Port Phillip Bay. Completely separated from traffic with clear signage every 500m - join anywhere and follow the green bike path markers.

Best section for serious runners: Royal Park to Albert Park Lake via the river (12km). Start at Royal Park Station (Upfield line), cross at Gate 3 near the children's garden. This section has 180m elevation gain with killer city skyline views from Birrarung Marr at 8km mark. Finish at Albert Park Lake kiosk.

Timing strategy: 6-8am window avoids pedestrian traffic and weekend cyclists. Parkrun Melbourne happens Saturdays 8am at Albert Park Lake if you want company for the final 5km. Water fountains every 2-3km but carry your own during summer.

Skip-worthy section: Docklands stretch (km 22-26) is bland concrete, but the remaining 25km showcases how locals actually use Melbourne for recreation. Royal Park section features remnant river red gums - rare native bushland just 4km from CBD.