Whizz Kidz Flora London Marathon e-training plan

Whizz Kidz Flora London Marathon e-training plan

Welcome to the sixth 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 recovery jog
Tuesday		25-30 mins steady
Wednesday		Rest
Thursday		35 mins steady
Friday		Rest
Saturday		Rest
Sunday		40-45 mins

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)

Stretching
Don’t skimp on your stretching! Stretching is vital and should only be done after a full warm-up. Muscles are susceptible to injury if stretched when cold. Think of them like a cold metal bar. Try and bend it cold and it will crack, splinter or even break. However, if you warm the bar up it bends without too much effort. Cold ligaments (which stabilise joints) and tendons (which attach muscles to bones) can only be stretched when fully warmed-up.

A woman running and jumping with clouds behind her

Go shopping! New gear equals a new you, which can equal improved motivation and performance. Get out to your sports or running specialist and find out what is new. A new running top or shorts could inspire you to step out of the door. The better you look the better you feel and you are much more likely to keep motivated.

Protein
After Exercise, we should take in high quality protein. Protein is essential for life and is a major part of the body. Every activity in life damages muscle cells - the more strenuous the activity or the exercise, the more damage that occurs. Adequate, high quality protein assists muscle cells in repairing themselves. During digestion, proteins are broken down into smaller units called amino acids. There are 20 different amino acids which can be combined to make many different proteins. Our bodies can make proteins from amino acids, but we are unable to produce nine of the amino acids – the essential amino acids – and these need to be supplied by the diet. Only some foods – the complete protein foods – contain all the essential amino acids and are shown in the following table.

Complete protein foods

	Milk and dairy products
	Eggs
	Fish
	Meat and poultry
	Corn plus peas or beans
	Rice plus beans
	Lentils plus bread

Only animal sources contain all the essential amino acids, but by combining different plant proteins you can also make complete protein foods.

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.