Training Plans by Synergy Physiotherapy

To give everyone the best possible chance of completing this 13.1 mile challenge, Injury and Performance Partner Synergy Physiotherapy have devised Beginner, Intermediate, Advanced and Elite training plans which are free for Mercer Surrey Half Marathon participants to download.

Click the links to download your desired plan…

Beginner Training Plan
– Suitable for participants aiming for a 2hrs 30 finish time, or simply wanting to complete the Mercer Surrey Half Marathon.

Intermediate Training Plan
– Suitable for those with some previous running experience, who are aiming to achieve a good-average half marathon finish time of 2hrs (9-10 minute miles).

Advanced Training Plan
– Suitable for those who are training to achieve their personal best time. This plan is designed for regular runners who are aiming to complete the 13.1 mile distance in an impressive finish time of 1hrs 45 (8 minute miles).

NEW! Elite Training Plan
– Suitable for experienced half marathon runners who will be running in with our fastest Xempo Pacers; aiming to complete the race in sub 1hrs 30.

Sports Massage with Synergy Physiotherapy

Book 3 X 1hr Sports Massage for £105 (40% OFF)

Sports massage is one of the most effective ways to maintain and protect the body from aches, pains and injuries. Thanks to Injury and Performance Partner Synergy Physiotherapy, all Mercer Surrey Half Marathon participants can enjoy a 40% discount off of 3 x 1hr sports massage treatments (RRP £56) to be used from now until 30 April 2020.

It is highly likely that you will need a sports massage within a 6 month training period to relieve muscle soreness / prevent injury – here’s an example massage schedule for when you could benefit from the treatments the most:

1st Massage – (2019)
As your body adjusts to your increased exercise schedule, book your first sports massage within the early-mid stages of your training plan to prevent injury / promote recovery.

2nd Massage – (w/c 1 March)
Ensure your muscles are feeling fresh in the week leading up to the race.

3rd Massage – (w/c 8 March)
Book your final sports massage after the event to prevent / relieve delayed onset muscle soreness (DOMS) – which you are likely to experience post-race.