Whizz Kidz Flora London Marathon e-training plan

Whizz Kidz Flora London Marathon e-training plan

Welcome to the seventeenth 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		30 mins easy
Tuesday		Rest
Wednesday		60 mins brisk
Thursday		Rest
Friday		40 mins steady
Saturday		Rest
Sunday		130-140 mins taken very easy

Monday		Rest
Tuesday		45 mins easy pace
Wednesday		4 x 8-10 mins hard, 2 ½ minutes recovery between efforts, with warm-up and cool-down
Thursday		45 mins easy
Friday		70 mins at race pace
Saturday		Rest
Sunday		145 mins

Monday		Easy swim or cycle for 30 minutes
Tuesday		Resistance training session
Wednesday		4 x 1 mile ( 2 minute recoveries) + warm-up and cool-down
Thursday		10 miles steady pace
Friday		8 miles fartlek with 3 minute efforts throughout
Saturday		5 miles light
Sunday		22 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)

A break in the sun
Take a break from the cold weather with an overseas training weekend. Training weekends are a fairly recent innovation and are now a vital part of many runners’ preparation for events such as the Flora London Marathon. They are often two or three days in length and based in centres that have been established specifically for this purpose with qualified coaches. Perhaps the leading venue and host to thousands of runners over the last few years is Club La Santa in Lanzarote. It opened in June 1983 and immediately established itself as the place for like-minded sports and fitness enthusiasts to get together and train in the perfect warm weather environment. For more details go to www.clublasanta.com

A woman running and jumping with clouds behind her

Check those trainers - do they need replacing? They could be hampering your running style so have them checked out. Remember, they are like the tires on your car, they won’t last forever. If you are going to change them, change them now though so they are fully broken in for the race. Generally, trainers need replacing after around 5-600 miles of running

A soak in the tub is a great post-workout pleasure but there is nothing like a long hot bath to relieve aching tired muscles after a workout. A great idea is to drop in some essential oils. Try ylang ylang; not only has it uplifting qualities but is also been found to slow down too rapid breathing or heartbeat, perfect for after a strenuous workout.

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.