Whizz Kidz Flora London Marathon e-training plan

Whizz Kidz Flora London Marathon e-training plan

Welcome to the 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		Rest
Tuesday		25 mins jog
Wednesday		Rest
Thursday		30 mins jog
Friday		Rest
Saturday		Rest
Sunday		35 mins non-stop run / jog

Monday		N/A
Tuesday		N/A
Wednesday		N/A
Thursday		N/A
Friday		N/A
Saturday		N/A
Sunday		N/A

Monday		N/A
Tuesday		N/A
Wednesday		N/A
Thursday		N/A
Friday		N/A
Saturday		N/A
Sunday		N/A

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)

Stay hydrated
On an average day we need to drink about two litres of fluid a day to be properly hydrated. During training you will need more than this as we lose on average 500-1000ml of fluid per hour. If you exercise while dehydrated, your temperature can rise quickly and cause heatstroke, which is potentially fatal. The colour of your urine is probably the easiest indicator of fluid loss. If it's pale and plentiful you're well hydrated, whereas if it's dark and sparse, you need more fluid. A loss of just 2% in your body weight may affect your ability to exercise and a 4% loss can cause exhaustion. When you are competing, for every 1% drop in body weight there's about a 5% drop in performance.

A woman running and jumping with clouds behind her

Enlist the help of a friend. This is great for companionship or for the rivalry, or both! A running and training partner will keep both of you motivated.

How to prevent blisters
Be particular about what shoes you run in. There are many different brands, models and shapes in the market. Avoid shoes that impinge on your toes from the sides and tops. Some shoes also have a higher ankle and heel counter, again a potential blister trap, as are shoes that have an extremely high instep.

1. Don't be a slave to fashionable socks. If they have a sports label on them it doesn't always mean they fit for athletes. Choose socks designed to take moisture away from the foot (check in good running shoe shops). Avoid cotton socks as these have a tendency to absorb moisture, which can later dry and turn into what feels like sandpaper.

2. Put those one-week old running shoes back in the closet until they have a decent amount of wear in them. Break trainers in gently - the old favourites will probably be the better option for longer runs until the new ones are broken in properly.

3. A regular foot inspection should identify any potential blister sites, as would general training runs.

4. A regular application of a drying agent to the skin is useful to many runners, there are many on the market that are safe and effective, but make sure you read the instructions carefully.

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.