Whizz Kidz Flora London Marathon e-training plan
     
Welcome to the tenth 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   Rest
Tuesday 40 mins steady
Wednesday Rest
Thursday 50 mins comfortable pace
Friday Rest
Saturday 15 mins very easy
Sunday 75 mins run
Intermediate
Monday   45 mins easy
Tuesday Rest
Wednesday N/A3 x 8-10 mins hard, 3 minutes recovery between efforts, with warm-up and cool down
Thursday Easy 25 mins jog
Friday 50 mins steady pace
Saturday Rest
Sunday 90 mins
Advanced
Monday   2 early morning runs totalling 10 miles
Tuesday 2 x 2 miles ( 4 minutes recovery) + warm-up and cool-down
Wednesday Resistance training as per week 1
Thursday Steady 6-7
Friday 8 miles hilly fartlek
Saturday 5 miles easy
Sunday 10K race + good warm-up and cool-down

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

Join a gym!
Increasingly runners are turning to gyms to supplement their training. They like the ambience, especially on cold, winter nights, and change of activity can give a mental boost to a weekly programme of running.

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

Indulge your muscles with a thorough stretching session; take ample time to really stretch from head to toe. This will relax and calm you after your workout, will help to reduce any soreness you might feel the following day, as well as bringing long-term benefits to your posture and overall flexibility.
Health and nutrition tips
Stay hydrated
To avoid dehydration while running, remember to drink plenty of (non-dehydrating) fluids such as water, orange juice or a sports drink. Be aware though that you can overdo it. Many people find the following tip useful: when running, drink until you hear sloshing in your stomach or feel that your stomach is full. When the sloshing sound goes away, resume drinking. Or, when running make sure you take in fluids at least every 15 minutes.

 

 
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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.