Whizz Kidz Flora London Marathon e-training plan

Whizz Kidz Flora London Marathon e-training plan

Welcome to the thirteenth 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.


Monday		Rest
Tuesday		50 mins steady
Wednesday		Rest
Thursday		40 mins steady
Friday		20 mins easy
Saturday		Rest
Sunday		100-110 mins easy

Monday		25 mins recovery jog
Tuesday		Steady 45 mins
Wednesday		60 mins off-road and hilly fartlek session
Thursday		Rest
Friday		Easy 45 mins
Saturday		Rest
Sunday		120 mins slow

Monday		Easy swimming or cycling for 35 mins.
Tuesday		Steady 6 miles
Wednesday		Resistance training + easy 3-mile jog afterwards
Thursday		10 miles even pace run
Friday		4 x 1 mile (2 minute recoveries) + warm-up and cool-down
Saturday		4 miles easy
Sunday		20 miles steady pace

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)

Ditch the stitch
Every runner has experienced a stitch – that sudden sharp pain in the side of the upper abdomen at the base of the ribs. The pain is caused by a spasm of the diaphragm. A stitch will usually go away quickly after slowing down or stopping. However, you can often make it go away by bringing your breathing into careful control during running.
Concentrate on belly breathing, pushing your belly out when you breathe in and relaxing it as you breathe out. Take deep breaths on the intake, and exhale suddenly, even noisily. To get the diaphragm to contract in rhythm with your steps, try to inhale and exhale as you land on your left foot. This can help prevent spasms by encouraging the diaphragm to bounce along in sync with your stride.

A woman running and jumping with clouds behind her

Reward yourself! Treat yourself for adhering to your training plan. Perhaps a sports massage, a session with a personal trainer or some new kit will keep you keen!

Knee pain
Anterior knee pain (AKP), is a term used to encompass a whole range of painful knee conditions. Although it is generally concerned with problems related to the Patellofemoral joint (the joint between the under-surface of the knee cap and the lower end of your thigh bone). For this reason, it is also termed ‘Patellofemoral pain syndrome’.
Unfortunately here are some depressing findings, for runners, relating to AKP, such as it is the most common symptom which runners present with, it is the most common overuse injury in sports people and it is high on the list of injuries seen in sports clinics. If you have any of the following symptoms, see your doctor. You would most likely be referred to a physiotherapist.
Symptoms:

• Pain is typically felt over the front of the knee without being able to pinpoint the source.
• Usually pain is felt during and after running
- it may be acute enough to limit distance or not allow any running at all.
• Pain is often felt when going up or down stairs or squatting.
• ‘Creeking’ under the Patella may be noticeable.
• Stiffness and swelling around the Patella may present.
• Possible loss of muscle bulk in the Quads.
• ‘Puffy’ knees.

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.