Whizz Kidz Flora London Marathon e-training plan
     
Welcome to the fouth 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   15 mins very easy recovery jog
Tuesday 25 mins steady
Wednesday Rest
Thursday 25 mins steady
Friday Rest
Saturday Rest
Sunday 35 mins non-stop run / jog
Intermediate
Monday   N/A
Tuesday N/A
Wednesday N/A
Thursday N/A
Friday N/A
Saturday N/A
Sunday N/A
Advanced
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)
training tip of the week


Be seen!
Avoiding running in the dark is difficult at this time of year. The most important thing is to make sure you can be seen. Dark clothes and shoes can make you virtually invisible to motorists. Wear bright clothing and light colours, at the very least wear a white t-shirt as a top layer. Look for wind jackets, tops and tights with reflective strips that are highly visible even on the darkest road.
Alternatively, invest in a lightweight reflective running bib in luminous green or yellow with reflective strips around the middle. You cannot be missed in these cheap but highly effective tops that tie at the sides, so even if you are padded up in many layers on the coldest of days, they will still fit.
If some of your routes are along darker streets and roads, you could try a head torch which will light up both you and your path. There are a number of designs that are small and compact enough to run with and bright enough to see and be seen.

 

A woman running and jumping with clouds behind her
Motivational tip of the week
Recording your progress will keep you focused on the tasks in hand and allow you to accurately check your performance. Many runners regularly review their logs to look at the work they've done in the past to provide motivation for the future. You need to record times and distances. It is also useful to record the time of day, weather, your pulse rate, progress toward goals and any other aspect of your running you might find valuable. A log allows you to learn from your mistakes.


Health and nutrition tips

Aches and pains
Even if you’re relatively fit, you will probably experience aching muscles when you begin to run. People usually get sore muscles because:

• they are not used to exercising
• they’ve over exercised
• they’re used to a different type of exercise

Soreness starts because of tiny tears in the muscle fibres. The body’s defence mechanism kicks in, white cells come to the rescue and fluid moves to spaces it normally doesn’t occupy causing swelling. The swelling nudges the nerve endings, causing soreness, partially immobilising them. This swelling and soreness often peaks 48 hours after exercise which is one reason why your muscles hurt more the second day after exercise! Some aches and pains are fairly normal, but if you feel as though you are often in pain consult your doctor or a professional coach.

 
 
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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.