Whizz Kidz Flora London Marathon e-training plan
     
Welcome to the eleventh 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   20 mins recovery jog
Tuesday 40 mins steady
Wednesday Rest
Thursday 50 mins
Friday Rest
Saturday Rest
Sunday 80-90 mins jog with walking breaks
Intermediate
Monday   30 mins easy
Tuesday 50 mins hilly circuit with efforts on hills
Wednesday Rest
Thursday 60 mins steady
Friday 35 mins easy
Saturday Rest
Sunday 100-110 mins taken very easy
Advanced
Monday   6 miles, starting slowly
Tuesday Mile repetition session as per week 1
Wednesday 10 miles steady
Thursday Resistance training session
Friday 6 x 800m (1 minute recovery) + good warm-up and cool-down
Saturday Rest
Sunday 18 miles steady

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

Anything letting you down?
If you’re aware there is something letting you down then work on it. Don’t let a weakness bring down your training. Deal with it as soon as you identify it. It could be a slight injury or slightly ill-fitting shoes. Whatever it is, sort it as soon as possible!


 

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

Buy a fridge magnet or a notice board to keep your goals in view. Place them where they will catch your eye everyday. It will spur you on and your goals will never be far from sight. The phrase “out of sight, out of mind” is never truer than when it comes to hard work!
Health and nutrition tips
Don’t forget to stretch!
Flexibility problems account for a high proportion of running injuries because flexibility work is typically the most neglected area of training. Tight, inflexible muscles are far more likely to succumb to injury due to their reduced range of movement and functionality. Regular flexibility work will help keep your body in balance, your muscles pliable and loose and also ensure that your range of motion is not compromised.

 

 
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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.