Whizz Kidz Flora London Marathon e-training plan
     
Welcome to the first Email Training Plan!

Each week we will be sending you a day-by-day training guide for the week ahead, along with lots of supportive advice. PLEASE try and stick to the plan. You will only get the best out of yourself on the day if you follow it very carefully.

If you do partake in other activities please swap your sport or training for the day in the plan. Please bear in mind that Sunday is usually your long run and will be crucial to ensure you are running good distances per week.

If you do not receive your email at any point please contact us and we will send you a replacement.
Day-by-day training plans
 
Beginner
Monday   Easy 15-20 mins jog
Tuesday Rest
Wednesday Easy 15-20 mins jog
Thursday Rest
Friday Easy 20 mins jog
Saturday Rest
Sunday 25 mins walk / jog
Intermediate
Monday   N/A
Tuesday N/A
Wednesday N/A
Thursday N/A
Friday N/A
Saturday N/A
Sunday N/A
Advanced
Monday   N/A
Tuesday N/A
Wednesday N/A
Thursday N/A
Friday N/A
Saturday N/A
Sunday N/A

Please note:
  • Times are in minutes unless otherwise stated.
  • It is important to stick to the plan to avoid injury. If you have not participated in the plan so far you need to start-off gently, not increasing running time more than 10% per week.
  • "Fartlek" is Swedish for "speed play" and consists of bursts of speed in the middle of a training run. After warming-up, run at an easy pace, throwing in bursts of speed for various distances. Vary the speed and times of the speed sections, from as short as 15 seconds to as long as 2-3 minutes. Between these bursts, allow yourself enough recovery time to match roughly 2/3 of the effort time.
  • Beginner = Get you round 5-6 hours (approx)
  • Intermediate = 4-5 hours (approx)
  • Advanced = Sub 4 hours (approx)
training tip of the week

 

Warming-up
As we get older, the need to do a proper warm-up and cool-down is paramount. Since our muscles become brittle and lose their elasticity as we grow older, the chances of injury increase dramatically. By taking 10 to 15 minutes to thoroughly warm-up your muscles before a workout, you could save yourself from months of time off due to injury. Stretching is important, but never stretch cold muscles. Before you begin your stretching routine jog lightly to warm-up your muscles. If you are unsure of the correct warming-up / stretching procedures, you could download our Warming-up guide. (html link to warming-up PDF)

 

 A woman running and jumping with clouds behind her
Motivational tip of the week

Set goals and be specific. Aim to complete an event before the Flora London Marathon. If you are starting out, look for a local 5k event or even a fun run to aim towards and set yourself a target time to complete it in.
Health and nutrition tips
Don’t over-train!
Don’t be tempted to run at a greater intensity than the plan recommends, especially early on in the training. Taking time off is also important for performance, as well as avoiding injuries. By allowing your body adequate time to recover, you will actually receive greater benefits from your workouts.

 

 
Developed by realbuzz.com

Before all sessions, please ensure that you warm up and do some light stretches. After your run you should cool down and then stretch gently to avoid injury. Avoid bouncing to stretch the muscles, this can cause harm so be careful. Gentle jog/fast walk for males is around 65% of your maximum heart rate (MHR). For women your MHR is 226 minus your age and men 220 minus your age, this is an approximation. You can accurately measure your heart rate by using a heart rate monitor; use the manufacturer’s instructions to correctly use the device. Jog is assuming a heart rate of around 70% of MHR and you should be able to chat throughout. Run is around 80% of MHR. Remember this is a guide to your days running/training and you should only run/train if you feel 100%. realbuzz.com Ltd and partners cannot be held responsible for the misuse and/or injury or death caused by using these guides. As with any training plan or guide you should consult your GP before embarking on your training. Information remains the copyright of realbuzz.com Ltd and its suppliers.