Sunday 9th March 2014

2014 Photos

Click Here

2013 Photos

Click Here

2012 Photos

Click Here

Volunteer

Click Here

Merchandise

Click Here

12 week running programme

This programme should be used as a guideline. The programme is designed to help you finish the Stadium to Surf comfortably not break records. It is better to start cautiously and gradually build up even if you feel you could do more. It should get you to the big day feeling good not fatigued or injured. If you do get injured along the way get it seen to do not just hope it goes away. Try to do as much of the running as possible on trails or grass rather than hard surfaces such as roads or footpaths.

Once you have completed the fun run running a couple of times a week for at least 20 minutes will make sure to do not lose the fitness you have built up.

Week 1

Sun 15th Dec 10minutes alternating 100metres jog 100metres walk
Mon rest or short walk
Tues 10 min alt 100m jog 100m walk
Wed rest or short walk
Thurs 10 min alt 200 jog 200m walk
Fri rest or short walk
Sat 10 min alt 200m jog 200m walk

Week 2
Sun 22nd Dec 10 min run
Mon rest or short walk
Tues 10 min run
Wed rest or short walk or seconds of Christmas pudding
Thurs 12 min run
Fri rest or short walk
Sat 12 min run

Week 3
Sun 29th Dec 15min run
Mon rest or walk
Tues 15min run
Wed rest or walk
Thurs 15 min run include a hill
Fri rest or walk
Sat 15 min run a bit faster

Week 4
Sun 5th Jan run 20 min
Mon rest or walk
Tues run 20min
Wed rest or walk
Thurs run 20min include hill
Fri rest or walk
Sat run 20 min include hill

Week 5
Sun 12th Jan run 25 min
Mon rest or walk
Tues run 20 min
Wed run 15 min
Thurs run 20min
Fri rest or walk
Sat run 20 min

Week 6
Sun 19th Jan run 25 min include hill
Mon rest or walk
Tues run 15min on hills
Wed run 25 min
Thurs run 15min
Fri rest or walk
Sat run 20mins

Week 7
Sun 26th Jan run 30mins
Mon run 20 min
Tues rest or walk
Wed run 25 min on hills
Thurs run 20 min
Fri rest or walk
Sat run 20 min on hills

Week 8
Sun 2nd Feb run 35 min
Mon run 20min first half fast second half jog
Tues rest or walk
Wed run 25mins on hills
Thurs run 20min jog first half fast second half
Fri rest or walk
Sat 20 min on hills

Week 9
Sun 9th Feb run 40 min
Mon run 20min
Tues walk
Wed run to nearest steps run to top 3 times walk back down run home total 20-30min
Thurs run 20 min
Fri walk
Sat run 25 min on hills

Week 10
Sun 16th Feb run 45 min
Mon run 20 min
Tues walk
Wed run 35min
Thurs run 20min
Fri walk
Sat run 20min fast

Week 11
Sun 23rd Feb run 50min
Mon run 20 min
Tues walk
Wed run 30min on hills
Thurs run 20 min
Fri walk
Sat run 20min on hills

Week 12
Sun 2nd Mar run 40min
Mon rest
Tues run 20 min
Wed rest
Thurs run 20 min
Fri rest
Sat rest

Sun 9th March The Big Day


Our Sponsors





lesmills logo