Whizz Kidz Flora London Marathon e-training plan
     
Welcome to the sixteenth 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   10-20 mins recovery session
Tuesday Rest
Wednesday 30 mins steady
Thursday 60 mins brisk
Friday Rest
Saturday 30 mins jog
Sunday 120 mins comfortable pace
Intermediate
Monday   Rest
Tuesday 45 mins steady
Wednesday Rest
Thursday 45 mins steady
Friday Rest
Saturday 20 mins very slow jog
Sunday Half marathon race + warm-up and cool-down
Advanced
Monday   4 miles easy jog, ideally off-road
Tuesday 7 miles fartlek
Wednesday Resistance training session
Thursday 6 miles steady
Friday Rest
Saturday 2 miles easy jog
Sunday ½ marathon race + 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

Enter a few races before the big day.
If you can, start with a 10k and then a half marathon. This will help you get used to running in the ‘event environment’ and help you with things like taking water from drinks stations and the pre-race build up. The bigger the race the better, although the first one should probably be a smaller one of a few hundred runners. Some of the big half marathons can be a great learning curve as they can have fields of many thousands and give you a real feel for what it’ll be like on marathon day. Go to our Race Diary to find out about events coming up.


 

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

Adding variety to the week will keep you fresh. Try different times and places to train. How about going off-road? It is extremely beneficial to get some grass running in – it is gentler on the knees and there is something very satisfying about getting muddy and wet in the name of fitness! For sheer variety, leave your watch at home once in a while and run for the simple pleasure of running without worrying about time goals.

Health and nutrition tips
Cross-train
Cross-training is a wonderful way for runners to take an extra day of rest while still enjoying an aerobic workout. Make sure you participate in non weight-bearing activities such as swimming or biking. Cross-training alleviates the stress running puts on your body (especially on your knees, shins and hamstrings) while allowing you to maintain your level of fitness.

 

 
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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.