Whizz Kidz Flora London Marathon e-training plan
     
Welcome to the eighteenth 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 40 mins steady
Wednesday Rest
Thursday 75 mins comfortable pace
Friday 20 mins jog
Saturday Rest
Sunday 140-150 mins taken very easy
Intermediate
Monday   25 mins jog recovery
Tuesday 45 mins steady
Wednesday Rest
Thursday 75 mins off-road fartlek
Friday 45 mins easy
Saturday Rest
Sunday 160 mins taken easy
Advanced
Monday   5 miles easy
Tuesday 8 x 800 metres (1 minute recoveries) + warm-up and cool-down
Wednesday 12 miles steady
Thursday Resistance training session
Friday 8 x 1 minute with equal distance jog recoveries, + warm-up and cool-down
Saturday 5 miles easy
Sunday 15-mile fast pace run

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

Get off-road
Try to avoid hard surfaces like concrete pavements and roads; aim instead for grass or dirt tracks. Find surfaces where the ground will absorb more shock, instead of passing it along to your legs. Having said that, try to be consistent as a sudden change to a new running surface can itself be a cause of injury.

 

 

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

Cross-train. Nothing is more likely to keep you going than adding some variety to the day. Look at what else you can do - cycling, rowing and swimming all add to your training and improve flexibility, strength and general fitness.
Health and nutrition tips

There’s more to it than carbs!
Do not forget though the other important parts of a healthy diet, as you should still be having a balance from the other food groups;


Fruit and vegetables – these provide a wide range of vitamins and minerals

Meat, fish and alternatives – these provide protein, iron, zinc, magnesium
and B vitamins

Milk and dairy foods – these provide calcium, protein, vitamins B 12, A and D

 
 
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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.