Whizz Kidz Flora London Marathon e-training plan
     
Welcome to the twenty-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   20 mins slow jog or rest if tired
Tuesday 30 mins brisk
Wednesday Rest
Thursday 50 mins steady
Friday Rest
Saturday Rest
Sunday 120 mins steady
Intermediate
Monday   Rest
Tuesday 50 mins steady
Wednesday 60 mins easy fartlek
Thursday 35 mins jog
Friday 45 mins at marathon race pace
Saturday Rest
Sunday 130 mins steady
Advanced
Monday   Swim or cycle for 30 minutes
Tuesday 8 miles including 8 x 3 minutes fast
Wednesday Steady 8 miles at marathon pace
Thursday Resistance training session
Friday Rest or easy 3 mile jog
Saturday 4 miles easy jog
Sunday 15 miles steady, slightly slower than 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)
training tip of the week

Get a heart rate monitor!
Heart rate monitors are a very simple and useful aid to the distance runner. When running the athlete can gauge at what percentage of their maximum heart rate they are working. In addition, they can find a comfortable pace, run a specific distance, note what their heart rate was, complete a training programme, run the distance again and then see if their heart rate has dropped. This would be expected, as the heart is now a stronger and more efficient muscle. Heart rate monitors are excellent for noting physiological adaptations.

 

 

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

Visualise your success. If you picture yourself achieving your goal and what it will feel like, those images and feelings will help to motivate you to achieving them. Picture yourself feeling amazing as you achieve your goal!
Health and nutrition tips
Be selective on where you run
The likelihood of injury is reduced when you run on softer surfaces, such as packed dirt or grass. Running on softer surfaces, doesn't prepare you for the pounding of the streets of London on the big day but it mixed in with hard surface running it will lessen the likelihood of injury during training AND prepare you for the hard road race. Another one to look out for is tight turns – they are a common cause of running injuries. Look for gentle curves and straight paths to ease stress on the shins.

 

 
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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.