Whizz Kidz Flora London Marathon e-training plan

Whizz Kidz Flora London Marathon e-training plan

Welcome to the twenty-third 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 easy
Tuesday		Rest
Wednesday		40 mins easy
Thursday		Rest
Friday		Rest
Saturday		10 mins jog
Sunday		70 mins easy in race kit and shoes

Monday		5 mins easy off-road
Tuesday		Easy 25 min jog or rest
Wednesday		35 mins brisk pace + warm-up and cool-down
Thursday		45 mins steady
Friday		Rest
Saturday		25 mins easy
Sunday		50 mins steady

Monday		5 miles easy off-road
Tuesday		6 miles easy with 5 x 1 minute bursts
Wednesday		7 miles brisk pace
Thursday		4 x 1 minute with equal distance jog recoveries, + warm-up and cool-down.
Friday		Rest
Saturday		2 miles easy jog
Sunday		10 miles slower than marathon race 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)

Bad days?
If you have a bad run, don't worry about it. You're always going to have days when your legs feel dead or the run doesn't go well. If this happens just cut the run short or take it easy the next day. Stay positive, in the knowledge that you'll always have more good days than bad days.

A woman running and jumping with clouds behind her

Stick to the plan! A huge de-motivator is if you over-train. Tempting as it may be at this stage don’t increase the duration or intensity of your training beyond the plan as you could injure yourself.

Get your vitamins
Make sure that you eat a diet rich in B vitamins and vitamin C as it will help to restore energy levels by replenishing vitamins used up fighting stress. Foods high in these vitamins can form part of a healthy diet – fresh fruit and vegetables, wholegrain bread, nuts and seeds, red meat, pulses and cereals are all good foods to include in your diet.

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.