Whizz Kidz Flora London Marathon e-training plan
     
Welcome to the fourteenth 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 20 mins steady
Wednesday 65 mins easy
Thursday Rest
Friday 40 mins
Saturday Rest
Sunday 120 mins taken very easy
Intermediate
Monday   24 mins jog
Tuesday 45 mins steady
Wednesday Warm-up, then alternate 3 minute hard bursts with 3 minutes of easy jogging, cool down
Thursday Rest
Friday 60 mins comfortable pace
Saturday Rest
Sunday 120-130 mins slow
Advanced
Monday   Rest
Tuesday Hill session. 8 x long hill repetitions (3 mins each approx) + warm-up and cool-down
Wednesday Steady 6 miles
Thursday Off-road fartlek
Friday 6 x 1 minute with equal distance jog recoveries, + warm-up and cool-down
Saturday 5 miles easy
Sunday 10 mile 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

Try fartlek!
"Fartlek" is Swedish for "speed play" and consists of bursts of speed in the middle of a training run. After you warming-up, try running at an easy training pace, throwing in bursts of speed for various distances throughout the run. 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.

 

 

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

Start a work running team. A quick run in the lunch hour can be most beneficial - it gets the blood flowing and could make your afternoon at work more productive.
Health and nutrition tips
Treat your feet!
If you have been undergoing frequent training, your feet will be baring the brunt of it, especially if you are doing repetitive activities like running. Try soaking your feet in some warm water mixed with Epsom salts, great for relaxing tired feet and drawing out toxins. However, try not to soak for too long – you don’t want to soften your feet too much and leave yourself prone to blisters.

 

 
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.