Whizz Kidz Flora London Marathon e-training plan
     
Welcome to the second 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 20 mins jog
Wednesday Rest
Thursday 20-25 mins jog
Friday Rest
Saturday Rest
Sunday 25-30 mins walk / jog
Intermediate
Monday   N/A
Tuesday N/A
Wednesday N/A
Thursday N/A
Friday N/A
Saturday N/A
Sunday N/A
Advanced
Monday   N/A
Tuesday N/A
Wednesday N/A
Thursday N/A
Friday N/A
Saturday N/A
Sunday N/A

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

 

Running technique
There are no hard and fast rules as to how to run as everyone has their own style. However, here are a few pointers to help improve your performance:

1. Head – Look straight ahead. Focus on a point 10 to 15 yards in front and try to run in a straight line.

2. Body – Keep you body upright with your back straight. Try not to lean, even when running up hill.

3. Arms – Let your arms swing naturally and in rhythm with your legs while loosely cupping your hands.


4. Feet – Your heel strikes the running surface, your forefoot touches, your heel then starts to lift and the forefoot flexes.

 

 

 A woman running and jumping with clouds behind her
Motivational tip of the week
Find out what totally motivates you and then surround yourself with it! It could be photos of inspiring runners, running books or magazines, inspiring literature or biographies of successful runners. Place these things where you can see them every day.
Health and nutrition tips
Carbohydrates
Your muscle cells function similarly to a fuel tank - your stored carbohydrates serve as a rapid source of fuel. You are well advised to eat carbohydrate-rich foods prior to you workout to reduce the drain on your body's stored energy. Carbohydrates are no doubt the energy powerhouses for fitness. High carbohydrate foods (such as whole grains, cereals, fruits and vegetables), all supply energy to your working muscles during exercise. They also offer a variety of important nutrients like vitamins C and A, and antioxidants, crucial for maintaining healthy cells in the body. When we eat carbohydrates they are converted in the body and stored as muscle glycogen – to fill up the fuel tank!

 

 
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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.