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Surrey Half Marathon

Surrey Half Marathon

On Sunday the 13th of March myself and my friend Shane took part in the Surrey Half Marathon. We were both extremely proud to be supporting a local charity, Topic of Cancer which is based at the University of Surrey. The team, led by Professor Hardev Pandha and supported by Topic of Cancer, are conducting cutting-edge research on targeted areas of the body such as the prostate, breast, brain, bladder, skin, ovaries and lungs.

With not a lot (none really – not advised!!) of training Shane and I were both hoping to run under 2 hours but as we hadn’t put the time and effort into our training we were happy to just finish the race. Very annoyingly Shane beat me and finished in 1 hour and 34 minutes whilst I finished in 1 hour 50 minute, not bad timings for two people who didn’t train!

Back in December 2015 I had put together an advance 12-week training programme for us both to follow however with a busy home and work life we didn’t stick to it. Luckily we are both generally very active so not putting in the miles didn’t affect us too much. Below is the 12 week advance training programme we prepared.

Day1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Week 1

Active Rest

Strength and core training

Easy Run

3 Miles

REST/

STRETCH

Tempo Run

2 mile warm up – 3 mile at half marathon pace – 1 mile cool down

Active Rest

Strength and core training

Easy Run

3 Miles

Long Run

6 Miles

Week 2

Active Rest

Strength and core training

Threshold Intervals

2 mile warm up – 4 x 1 mile with 90 sec rest – 1 mile cool down

REST/

STRETCH

Hill repeats

2 mile warm up – 5 x 30 seconds sprint uphill, walk down rest – 1 mile cool down

Active Rest

Strength and core training

Easy Run

3 Miles

Long Run

6 Miles

Week 3

Active Rest

Strength and core training

Easy Run

4 Miles

REST/

STRETCH

Intervals

2 mile warm up – 10 x 400m sprint with 40 seconds rest – 1 mile cool down

Active Rest

Strength and core training

Easy run

4 Miles

Long Run

7 Miles

Week 4

Active Rest

Strength and core training

Intervals

2 mile warm up – 20 x 200m sprint with 20 seconds rest – 1 mile cool down

REST/

STRETCH

Easy Run

4 Miles

Hill repeats

2 mile warm up – 8 x 30 seconds sprint uphill, walk down rest – 1 mile cool down

Easy Run

4 Miles

Long Run

7 Miles

Week 5

Active Rest

Strength and core training

Threshold Intervals

2 mile warm up – 4 x 1 mile at 10k pace with 90 sec rest – 1 mile cool down

REST/

STRETCH

Easy Run

5 Miles

Active Rest

Strength and core training

Easy Run

5 Miles

Long Run

8 Miles

Week 6

Active Rest

Strength and core training

Easy Run

5 Miles

REST/

STRETCH

Tempo Run

2 mile warm up – 4 mile at half marathon pace – 1 mile cool down

Active Rest

Strength and core training

Easy Run

5 Miles

Long Run

8 Miles

Week 7

Active Rest

Strength and core training

Threshold Intervals

2 mile warm up – 3 x 2 mile at half marathon pace with 1 mile rest – 1 mile cool down

REST/

STRETCH

Easy Run

6 Miles

Hill repeats

2 mile warm up – 10 x 30 seconds sprint uphill, walk down rest – 1 mile cool down

Easy Run

6 Miles

Long Run

9 Miles

Week 8

Active Rest

Strength and core training

Intervals

2 mile warm up – 20 second sprint x 20 second rest – 1 mile cool down

REST/

STRETCH

Easy Run

6 Miles

Timed run

6 Miles at half marathon pace

Easy Run

6 Miles

Long Run

9 Miles

Week 9

Active Rest

Strength and core training

Tempo Run

1 mile warm up – 6 x 1 mile at half marathon pace with 1 mile rest – 1 mile cool down

REST/

STRETCH

Easy Run

5 Miles

Timed run

7 Miles at half marathon pace

Active Rest

Strength and core training

Long Run

10 Miles

Week 10

Active Rest

Strength and core training

Intervals

2 mile warm up – 20 second sprint x 20 second rest – 1 mile cool down

REST/

STRETCH

Easy Run

5 Miles

Threshold Intervals

2 mile warm up – 3 x 2 mile at half marathon pace with 1 mile rest – 1 mile cool down

Active Rest

Strength and core training

Long Run

10 Miles

Week 11

Active Rest

Strength and core training

Hill repeats

2 mile warm up – 5 x 30 seconds sprint uphill, walk down rest – 1 mile cool down

REST/

STRETCH

Easy Run

4 Miles

Easy Run

3 Miles

REST

Long Run

11 Miles

Week 12

Active Rest

Strength and core training

Easy Run

3 Miles

REST/

STRETCH

Easy Run

4 Miles

REST

REST

RACE DAY

At ActivZone Gym we regularly take part in races with our members so if you’re a keen runner please ask a member of staff what races are coming up next and get involved! You can also ‘like’ our Facebook page (ActivZone Gym) to find regular updates on gym events that are happening in the future. Are you taking up your own challenge? Do not hesitate to ask a member of ActivZone staff for advice or to write you out a programme that will help you get through your own personal challenge.

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