Whizz Kidz Flora London Marathon e-training plan

Whizz Kidz Flora London Marathon e-training plan

Welcome to the eighth 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		25-30 mins steady
Wednesday		Rest
Thursday		25-30 mins easy
Friday		Rest
Saturday		10 mins very easy jog
Sunday		10K race + walking warm-up and cool down

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)

Train according to how you feel
If you’re having a bad day and feel that another training session would be detrimental then don’t go. Training when you’re feeling unwell or having a stressful time at work for example, is counterproductive. This is not to be confused with that ‘I can’t be bothered, because I feel tired’ feeling!

A woman running and jumping with clouds behind her

Focus on your goals! Writing down detailed goals creates your roadmap to success. In fact, just the act of writing them down can set the process in motion. The more focused you are on your running goals the more likely you are to accomplish them.

Your bones
When training we usually aim to improve fitness, to run faster and longer, and to generally become stronger. The most obvious physical sign of this is muscle development and toning, but the health of the bones supporting all that muscle is crucial. After all, muscle and bone work as a team to allow us to move and therefore train and race.
Most people know that calcium is the mineral for bone health. Although osteoporosis is more of a concern for women, both men and women lose calcium in their bones as they age. Studies have actually shown that runners may suffer bone mineral loss because of intense training. So, to keep your bones healthy, get plenty of calcium! A Survey in 1997 found that no female age groups met the recommended intake for their age, and the older men also failed to meet their recommended intake.
Your recommended intake for calcium is as follows:

	Females	Males
4-7 years	800mg/d	800mg/d
8-11 years	900mg/d	800mg/d
12-15 years	1000mg/d	1200mg/d
16-18 years	800mg/d	1000mg/d
19-64+	800mg/d	800mg/d
19-54	800mg/d	800mg/d
54+	1000mg/d	800mg/d

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.