Whizz Kidz Flora London Marathon e-training plan
     
Welcome to the twenty-fourth 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 jog
Tuesday Rest
Wednesday 20 mins jog
Thursday Rest
Friday Rest
Saturday 10 mins very, very easy jog
Sunday Race day!
Intermediate
Monday   Rest
Tuesday Warm-up, 10 mins at race pace, cool-down
Wednesday 30 mins very easy
Thursday Rest or 25 mins easy
Friday Rest
Saturday 15 mins very, very easy jog
Sunday Race day!
Advanced
Monday   Rest
Tuesday 1 mile warm-up, 1 mile at marathon pace, 1 mile cool down
Wednesday Steady 4
Thursday Easy 4 miles with 6 x 20 second bursts
Friday Rest
Saturday 2 miles easy jog
Sunday Race Day!

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

 

Be positive!
Banish all thoughts about not being prepared, or being too tired and concentrate on what you have done and what you have achieved in training in the last few months. It is important to ease back and rest for any race, otherwise you won’t get the best out of yourself and you could under perform. The final week before race day should be a gradual decline in mileage and an increase in rest, recovery and sleep. Not everybody likes to have a complete rest day before they race but it is important to ease back so your body does recover and physically gets ready to perform to new heights. Work backwards from race day and plan your last four to five days like a military operation. Arrange your travel and kit well before race day, pack your bags the day before and make sure you get a couple of early nights to bank some sleep.

 

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

A positive attitude is going to get you further than a negative one. With a more positive attitude you will be happier. When you are happy you smile more and this impacts on all areas of your life. Also, attitude is infectious and will start to rub off on those around you. Being positive will have the effect of people being more positive to you.
Health and nutrition tips
Recovery programme
It may sound a little early to talk about your marathon recovery but you need to start thinking about it now. After the race your body will most likely need to reverse the following changes to recover:

• Fuel stores (glycogen) become depleted.
• Lactic acid is produced.
• Damage may occur to muscle, bone, tendon or even cartilage.
• Dehydration

If you can, plan to do the following:

• Warm-down after exercise is essential
• Post-race massage will help remove waste products, muscle spasm and circulate blood.
• Hydrotherapy and spa baths.
• Eat plenty of high carbohydrate foods.
• Drink plenty of water.


 

 
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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.