Whizz Kidz Flora London Marathon e-training plan
     
Welcome to the twelfth 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 pace
Wednesday Rest
Thursday Rest
Friday 40 mins brisk pace
Saturday Rest
Sunday 90-100 mins slow
Intermediate
Monday   Rest
Tuesday 35 mins steady
Wednesday 3 x 8-10 mins hard, 3 mins recovery between efforts, with warm-up and cool-down
Thursday 35 min jog
Friday 50 mins steady
Saturday Rest
Sunday N/A50 mins fast paced run with warm-up and cool-down
Advanced
Monday   5 miles recovery run
Tuesday 8 x 1,000m (2 mins recovery between each) + warm-up and cool-down.
Wednesday Resistance training session
Thursday 10 miles steady, off-road if possible.
Friday 6 x 1 mins with equal distance jog recoveries, + warm-up and cool-down.
Saturday 3 miles easy jog
Sunday ½ marathon race or equivalent time-trial, + 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

Plan your route!
Most beginners start off by running around the block or down roads by their home, but ideal places are parks, running tracks or on short cut grass. Beginners may suffer from common aches and pains such as 'shin-splints' as result of running on hard surfaces. If you HAVE to run on busy roads, make sure you run facing the traffic so you can see cars coming at you.


 

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

Make it social! If you are training with a friend you can check each others performances and use it to motivate each other. Or, if you can’t convince people to join you, treat yourself by meeting up with friends for dinner or in the pub – you deserve it!
Health and nutrition tips
Balance your running
A weekly yoga or Tai Chi class can be energising and motivating. Both offer an incredible opportunity for encouraging health and well-being through physical and mental exercise. Many people have found that combining these exercises with their running programme leads to tremendous benefits; reduced stress, an enhanced immune system and better physical and emotional health.

 

 
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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.