Whizz Kidz Flora London Marathon e-training plan

Whizz Kidz Flora London Marathon e-training plan

Welcome to the twenty- first 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		20 mins jog recovery
Tuesday		40 mins brisk pace
Wednesday		Rest
Thursday		60 mins steady
Friday		Rest
Saturday		Rest
Sunday		200 mins slow

Monday		25 mins easy recovery
Tuesday		45 mins steady
Wednesday		4 x 15 mins hard, 2 ½ minutes recovery between efforts, with warm-up and cool-down
Thursday		35 mins slow
Friday		50 mins steady
Saturday		Rest
Sunday		200 mins slow

Monday		Steady 6 miles
Tuesday		5 x 1 mile (2 minute recoveries) + warm-up and cool-down
Wednesday		Resistance training session
Thursday		12 miles steady run
Friday		8 x 1 minute with equal distance jog recoveries, + warm-up and cool-down.
Saturday		Rest
Sunday		24 miles at close to marathon 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)

Running in the rain
There’s really not much to running in the rain – the hardest part is getting out the door! However, here are a few tips:

1. Be seen! Wear reflective clothing – the glimpse of the reflective glow could be the only warning a driver has that you are there.

2. Slow down! Shorted your stride and stay relaxed.

3. Stay warm! Staying dry will be impossible but staying warm won’t be. Get the right gear and avoid hypothermia
.
4. Don’t spin! Don’t be tempted to spin dry your trainers! Artificial heat sources contribute to the breakdown of high-tech shoe rubbers and glues.

A woman running and jumping with clouds behind her

Set your alarm clock 30 minutes earlier than normal in the morning and go for a run before work. Not every run should be huge distances, you will need to fit in some shorter ones here and there and it could be a great time to fit in some runs around the streets when it is a bit quieter.

Achilles tendonitis
This is inflammation of the achilles tendon itself or its covering sheath. The tendon is one of the biggest and strongest in the body and is essential for good gait and posture. If you follow a training plan with gentle increments of intensity, have well-fitting trainers and The main causes of achilles tendonitis are overuse and injury, and the signs and symptoms are as follows:

Overuse injury – Pain may be felt before and after exercise but this generally eases during movement. If the aggravating factor continues, the pain will become more constant – often throbbing. There may be some swelling and/or bruising around the tendon and this may lead to stiffness especially after a period or rest when the tendon is in a shortened position.

Traumatic injury – The pain usually has a sudden onset just above the heel. This may change to a constant dull pain, usually felt when overstretching the damaged soft tissue. There may be some swelling and heat around the tendon after the injury and movement may be limited – i.e an inability to walk normally, run, stand on tiptoe or pull the foot up.

IF YOU SUSPECT YOU HAVE THESE SYMPTOMS SEEK MEDICAL ADVICE

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.