Whizz Kidz Flora London Marathon e-training plan
     
Welcome to the twentieth 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   30 mins easy
Tuesday Rest
Wednesday 50 mins fast
Thursday Rest
Friday 50 mins easy
Saturday Rest
Sunday 180 mins slow
Intermediate
Monday   Rest
Tuesday 45 mins steady
Wednesday 50 mins relaxed fartlek
Thursday 45 mins steady
Friday Rest
Saturday 20 mins easy jog
Sunday 10K race + good warm-up and cool-down
Advanced
Monday   5 miles easy off-road run
Tuesday 4 x 1 mile ( 2 minute recoveries) + warm-up and cool-down
Wednesday 14 miles steady run
Thursday Resistance training session
Friday 6 miles fartlek
Saturday Easy 4 miles jog
Sunday 10K race + good 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

Run for the hills
Hills are one of the most versatile of all training tools. Not only can they be used to cover all the energy pathways, they also have great variety and can be used in developing the runner’s technique. Incorporating hill work into your weekly training will help strengthen your legs and ankles. If you live in an area without hills, consider using a treadmill or stadium stairs to simulate uphill running.

 

 

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

Change your training routine. We can all get stuck in a rut and plodding the same route can have a negative effect on your running, and lead towards not sticking to your training. Have a look at a map or even go online and use one of the many free mapping websites, type in your postcode and see what is actually around you – a change of route will make things more interesting.
Health and nutrition tips
Complex carbs are key
Keep your intake of complex carbohydrates high. Breakfast cereals, potatoes, pasta and rice keep us feeling full for longer than if we eat sugary foods; make sure you base each meal on these as they keep the blood sugar sustained at a higher level, maintaining energy levels.

 

 
Developed by realbuzz.com

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.