Whizz Kidz Flora London Marathon e-training plan
     
Welcome to the ninth 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   25 mins jog
Tuesday 40 mins steady
Wednesday Rest
Thursday 35-40 mins
Friday Rest
Saturday 15 mins very easy
Sunday 75 mins easy run
Intermediate
Monday   45 mins steady run
Tuesday Rest
Wednesday 60 mins fartlek, ideally off-road
Thursday Rest
Friday 60 mins easy
Saturday Rest
Sunday 80 mins steady pace
Advanced
Monday   6 miles steady
Tuesday 3 x 1 mile (2 mins recovery between miles), + warm-up and cool-down.
Wednesday Resistance training session
Thursday 5 miles easy
Friday 6 x 800m (1 minute recovery) + good warm-up and cool-down
Saturday 5 miles brisk
Sunday 17 miles taken very easily

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

Keep going over the holidays
Don’t be tempted to slack off over the holidays! Should all those endless hours of training all come to an abrupt halt for two weeks of self-indulgence? Certainly not! The good news is that holidays are the perfect as you have more free time and flexibility to fit your training in!

 

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

Incorporate some cross-training in your workout routine. There are many other activities, other than running, that can increase your strength, flexibility, and cardiovascular conditioning. Mix in some cycling, swimming, rowing, hiking, cross-country skiing, or resistance training.

Health and nutrition tips
Plantar Fasciitis (pain in the heel and arch)
The plantar fascia is a broad band of fibrous tissue which runs along the bottom surface of the foot, attaching at the bottom of the heel bone and extending to the forefoot. When the plantar fascia is excessively stretched, it can become enflamed and cause plantar fasciitis. When this happens pain is felt along the inside bottom of your foot anywhere from the heel through the arch.
The plantar fascia usually becomes inflamed when it works through a greater range of motions than it's designed to. Runners with tight Achilles tendons, who overpronate, have high arches, have rigid feet, and/or inflexible running shoes are most likely to suffer with Plantar Fasciitis. If you think you are developing this, see your doctor, they may well refer you to a physiotherapist, or it may be a case of purchasing the right-fitting trainers.

 

 
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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.