Whizz Kidz Flora London Marathon e-training plan

Whizz Kidz Flora London Marathon e-training plan

Welcome to the fifthteenth 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		30-35 mins steady
Wednesday		30 mins steady
Thursday		Rest
Friday		Rest
Saturday		10 mins jog
Sunday		Half marathon (13.1 miles) and walk warm-up and cool-down

Monday		25 mins very easy
Tuesday		45 mins steady
Wednesday		60 mins fartlek with long duration efforts
Thursday		Rest
Friday		50 mins steady
Saturday		25 mins easy jog
Sunday		90 mins good pace with long warm-up & cool down

Monday		Steady 6 miles
Tuesday		3 x 2 miles (3 minutes recovery) + warm-up and cool-down
Wednesday		4 miles relaxed run
Thursday		Resistance training session
Friday		Brisk 8 miles
Saturday		Rest
Sunday		21 miles slow

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)

Don’t be put off by the weather!
If it’s cold or wet, don’t let it stop you. There are ways of getting around this such as training on a treadmill in the warmth of a gym. There is also some great gear available now and if you follow the principal of layering, you shouldn't have too many problems. Dark nights can be a problem, but don’t let them stop you either. Your longer runs at the weekend can be done in daylight and if you do two or three treadmill runs during the week, you’ll never have to venture out in the dark, unless you want to.

A woman running and jumping with clouds behind her

A new innovation for gadget addicts is the ability to record speed and distance and even altitude from your training watch. This can be downloaded to your computer and acts as your training log. These are very accurate and will give you a clear idea of how you are progressing. Most of the major brands offer an option so it is a good chance to go out shopping.

Glycaemic Index
Most carbohydrate foods such as pasta or sugars are eventually broken down into glucose, so one type is not intrinsically better than the other. Having said that, what is important is how quickly the carbohydrate is converted to glucose - and that’s where the glycaemic index (GI) is useful. This index is a numerical system of measuring how fast a carbohydrate triggers a rise in circulating blood sugar - the higher the number, the greater the blood sugar response. So a low G.I. food will cause a small rise, while a high G.I. food will trigger a dramatic rise.

The GI of a food is a measure of that food’s effect on blood glucose levels. It is calculated by comparing the rise in blood glucose after eating a food containing 50g of carbohydrate with the blood glucose rise after eating 50g of a reference food (usually glucose). The faster the rise in blood glucose, the higher the GI. The table below gives the GI category of some everyday foods.
Unfortunately, there is no easy way to tell what the GI of a food is. Some sugars have a high GI (glucose) and others a low GI (fructose). Some complex carbohydrates have a low GI (pasta) whereas others have a higher GI (rice). Just before, during and immediately after exercise, try to eat high and moderate GI foods to help stimulate glycogen synthesis.

The glycaemic index (GI)

High GI above 70	Moderate GI of 50 – 70	Low GI below 50
Glucose	Sucrose	Fructose
Honey	Mars bar	Chocolate
Jelly beans	Crisps	Sponge cake
Sports drink	Squash	Milk
Bagel	Bread	Fruit cake
Weetabix	Muesli	All-Bran
White rice	Brown rice	Pasta
Baked potato	Boiled potato	Baked beans
Watermelon	Banana	Apple
Parsnip	Sweetcorn	Lentils

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.