Whizz Kidz Flora London Marathon e-training plan

Whizz Kidz Flora London Marathon e-training plan

Welcome to the nineteenth 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		10-20 mins recovery jog
Tuesday		40 mins steady
Wednesday		Rest
Thursday		75 mins
Friday		Rest
Saturday		30 mins easy pace
Sunday		150-160 mins comfortable

Monday		Rest
Tuesday		50 mins steady
Wednesday		2 x 15 mins hard, 4 minutes recovery between efforts, with warm-up and cool-down
Thursday		45 mins steady
Friday		25 mins easy jog
Saturday		Rest
Sunday		180 mins slow, take drinks en route

Monday		6 miles relaxed, ideally off-road
Tuesday		10 miles, including 8 x 2 minute hill efforts
Wednesday		Resistance training session
Thursday		Steady 6 miles
Friday		7 miles starting slowly, building to ½ marathon race pace.
Saturday		Rest
Sunday		24 miles easy 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)

Cross-train
The fitter you get, the better your tolerance will be to cold weather running because your capacity to perform will have increased and that will generate more heat. However, if you are truly sick of the cold the cross-training options are plentiful. You could run on a treadmill, swim, cycle, stair climb, the list goes on. To roughly work out the running equivalent of the exercise you choose, divide the time spent cross-training by the pace you would have run at the same effort level. For example, 30 minutes of cross-training is equal to about three miles at 10 minutes per mile running. It is important to remember that it is indeed possible to continue your outdoor running throughout the cold winter months and this is the best training for the race.

A woman running and jumping with clouds behind her

There will be lots of days when your body won’t feel as though it has the energy to run. After work in the depths of winter are probably the most difficult times. This is when you need to lie to your body! Promise it that you will go out for a ten minute gentle run and if it still wants to lie on the sofa you can go home! In reality, once you have got your gear on and are on the streets, your energy levels will rise and you’ll run for length of time that was in the plan.

Save your breasts!
There are a large number of differences between men’s and women’s running but probably the most important issue for women is getting the right bra. We all know running causes your breasts to move up and down and side to side. This not only causes pain resulting from the trauma of excessive movement but will result in permanent stretching of the Coopers ligaments resulting in drooping breasts. And it’s not just the larger breasted women that suffer breast pain when running, smaller breasted women do too.
In addition to that problem, if breasts are not properly supported, tension and strain can build up in the upper back and neck, particularly in the larger breasted woman. The excess weight at the front can mean the back muscles have to work harder to keep the shoulders in the correct position. These muscles will eventually become weak and stretched leading to back and neck pain.

The solution?
Get the right sports bra – it’s as important as your trainers. The right bra should give support and prevent vertical movement as well as side to side movement. 'Breast droop' is irreversible so prevention is better than cure. To avoid back pain, try to maintain correct posture with shoulders back.

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.