the ART of the POSSIBLE - London SW19, UK - since 1966
email: execfit1@btinternet.com
Make your Future Arrive on Time
Precision Training Protocol
was developed by
ExecFit Training
It is founded on 5 Training Zones and is the basis of our
Personalised Running Plans
Trevor de Silva
UK Athletics Level 4 Performance Coach + Advance Sports Injuries
ASIAN GAMES Cycling Medallist
Anne de Silva
UKA Coach in Running Fitness
Link to Deep Relaxation
Overall Winner
First Lady
Overall Winner
Cotswold Way 50km Challenge 2018
88% Age Grading
Manchester Marathon 2019
2nd V55 in 2:46
ASIAN GAMES
Double Medallist
OLYMPIC GAMES
Qualifier
Outstanding Debut Marathon
Manchester 2021 in 2.45
2022 Val D'Aran 165km
First GB finisher
Gin Pit Double Marathon
Winner 2022 and 2023
Wip
Valencia Marathon 2023
2h 53m
1st Lady Regents Pk 10k - Apr 2024
1st Lady Richmond Pk Half Marathon - July 2024
£60 per month
or
£15 per week for a block of training
Personalised Running Plan
Using Science, Experience & Successful International Competition
+
RUNstrong
Strength & Conditioning
Structured by Trevor de Silva, UK Athletics Level 4 Performance Coach and ASIAN GAMES medal winner
* * * * * * * * * * * *
Suitable from beginners to the more advanced runners
800m - 5/10k - HM - Marathon - Ultras - UTMBs
* * * * * * * * * * * *
Working towards your
FULL POTENTIAL, not just a PERSONAL BEST,
will see a step change in your Running Performance
With a little help from ExecFit Training and Trevor de Silva, an International Trainer and Olympic Standard Sportsman
Increase your CONFIDENCE Improve your COMPETENCE
Initial Consultation
(Face to face or using our Distant Training Approach)
Muscle Dynamics, Gait and Cadence
will be observed, if applicable, to determine relative muscle Strength and Balance. We will implement remedial plans if necessary
Bespoke Training Plans
use our
Precision Training Protocol
applying Science to Practice
details in Section [3]
Nutrition and Hydration
Fact-sheets on balance and timing
Runner Feed Back, KPi and Adaptation
Race Preparation and Training to a Peak
Key Races - Strategy and Analysis
Intermediate Races - a means to an end
Core Strength & Run Conditioning
a One-2-One Session (or using our Distant Training Approach)
To Reduce Risk of Injury and Improve Performance
. . . . . . . . . . . . . . . . . . . . . Overall Plan. . . . . . . . . . . . . . . . . . . . . . .
Long, Medium and 7 day plan
consistent with
Lifestyle and days and times available for training and
Key and Intermediate Races
We have over 100,000 training schedules in our database
. . . . . . . . . . . . . . . . . . . . . £ £ £ £ £ £ £ . . . . . . . . . . . . . . . . . . . . . . .
Wimbledon (UK) based club runners
includes all of the above
* Wimbledon Windmilers and Hercules Wimbledon members
. . . . . . . . . . . . . . . . . . . . . £ £ £ £ £ £ £ . . . . . . . . . . . . . . . . . . . . . . .
9 Week Taster Plan - £100
How much can you improve with a Structured 9 week Plan?
Suitable for Runners at ALL Levels
From Club to National and Internationals
. . . and for Beginners
Olympic, Asian and Commonwealth Games
2 to 4 year plans - POA
We specialise in this field and use commonly available technology. We currently advice federations and individual runners in the following countries
UK
France
China
Hong Kong
Japan
Malaysia
Singapore
Sri Lanka
Thailand
Run 5 km from a Standing Start, designed by coach Anne de Silva
. . . . . . . . . . . . . . . . . . 5k Improvers to Advance . . . . . . . . . . . . . .
Current Times
30 to 40 min
You have been running for a while and not getting any faster, we will show you how to climb up from this plateau
25 to 30 min
You would like to run a bit faster and need more direction.
We have individual plans for you.
20 to 25 min
You are running about 4 times a week and would like to improve your Personal Best
16 to 20 min
You are getting quite serious and need more guidance
Sub 16 min
Your schedule will include sessions in 6 Training Zones
Personalised Plans combined with One-2-One
Run Sessions and/or Strength & Conditioning
POA
. . . . . an optimum Balance of Science and Experience . . . . . .
Personal Performance Profile
The Structure
We will then use this data to structure your training plan applying bias to compensate for above Strengths and Weaknesses. These will relate to Leg Speed and Run Efficiency, Aerobic Capacity, Anaerobic Power, Medium to Long Range Endurance etc
Our computer model will prescribe a PTT in each of the following Six Training Zones for training distances from 200m to 1k, 1mile and beyond.
The PTT is a function of
Current Fitness + Race Target + Type of Session + Duration.
. . . . . . . . . . . . . . . . . Zone 1 . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . Zone 2 . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . Zone 3 . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . Zone 4 . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . Zone 5 . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . Zone 6 . . . . . . . . . . . . . . . . .
Sat - 30 min @ 5.30mpk + [25min@4.55 + 25min@5.30] x 2 + @5.30 to make up 30 km
Sun - 45 min @ 6.00
Mon - Rest and Strength & Conditioning
Tue - 30 min @ 5.30 + [15@4.40 + 2 min Walk] x 3 + @ 5.30 to make up 20 km
Wed - 35 min @ 5.30
Thu - 60 min @ 5.30 on undulating course
Fri - Rest
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Qualifications
Specialisms
An accident at the start, catapulted a bike into the air hitting Trevor on the chest, throwing him off his bike (he later discovered that he had broken his collarbone) He quickly remounted. After a furious three lap chase round the 400m track, at up to 65kph, he won his first medal. Few days later, heavily strapped and ignoring medical advice, he raced and won his second medal.
Other sporting achievements
He achieved his Royal Charter in Mechanical Engineering and then a Masters in Business Administration.
Details at bottom
£40 to £50 per 30 min session. There is a discount for Wimbledon Windmilers and Hercules Wimbledon members
Venues in and around London SW19
As a successful International Cyclist, Trevor averaged over 800 km/week for three years. As a 32min 10k and 2.37 marathon runner peaked at 150 km/week.
He will draw on this knowledge of training, at the edge, to structure your run session for distances from 800m to the marathon and beyond with a Personalised Training Plan - Please see Section 2
Trevor has over 25,000 hours of experience, over 17000 sessions at the Malden Centre. He has analysed, filtered and selected the most effective exercise routines for Specific and General improvements
Anne' s 10 reasons . . . . . . .
. . . . to START WALKING for Fitness.
1 walking is a good way of boosting energy: studies show that walking at a pace of around 60% perceived effort (around 3 mph or 20 min per mile) is the rate at which you start feel alert without sapping energy reserves and leaving you tired afterwards
2 walking helps quell food cravings: a brisk 15 minute walk mid-afternoon cuts the amount of sweet stuff people consume - University of Exeter research
3 walkers have stronger bones - for life: the impact of your foot on a hard surface strengthens your bones. Women who walk at least one mile or 20 min a day have a higher bone density after menopause. Research also indicates that walkers lose less bone day-to-day
4 walking is a natural mood booster: studies of people with mild depression found that walking for 30 minutes, 3 times a week for 16 weeks produced a mood-boosting effect similar to taking anti-depressants. For those who continued for 6 months or more, had a far lower risk of relapse
5 walkers are less likely to stop taking exercise: research indicates that 80% of walkers stick to their programme, compared with just 30% of runners
6 women who walk after menopause lower their risk of breast cancer: walking for at least an hour a day lowers the risk by 14%
7 walking 'feeds' the brain: Italian research indicates that people aged 65+ who walk the most reduce their risk of developing dementia by 27%
8 walkers live longer: brisk walking for 75+ minutes a week increases life expectancy by 1.8 years (USA National Cancer Institute). Additional activity) above minimal levels, appears to increase longevity even further
9 walking helps reduce the symptoms of menopause: walking could reduce the severity of some menopause symptoms - particularly those related to stress and anxiety. Around 40 minutes of walking, 5 times a week, is the point at which the benefit kicks in
10 walking helps fight major diseases: US research indicates that walking is as effective as running for fighting diabetes, high blood pressure and heart disease. As long as you burn the same number of calories whether walking or running which means walking a little longer or a bit faster!
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Distance Reiki
Monthly Membership - £35.00
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Trevor de Silva
Specialist in
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Pre-requisites
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Scroll down for Mile Project
Running a fast mile might seem irrelevant to an endurance runner who might be training for a 5k, 10k or Marathon. A mile time can be correlated to times for longer distances. This means it will be helpful in highlighting any issues/weaknesses in their training programme
For example: To run a 3h marathon, the mile time needed would be around 5.35. There will be many individual variations due to different muscle fibre compositions
For example a runner with significant Type 1 (see below) slow twitch fibres and 'adapted' Type 2A fibres, is likely to run a 3h marathon with a mile time of around 5.40 or slower. However, if a runner with a mile time of 5.35 fails to achieve a 3h marathon, it would indicate that their training for medium and long term endurance was lacking in intensity and/or duration
the 4 minute mile
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How they work
During training and racing
Muscle Fibre Adaptation: for Speed or Endurance
Health & Fitness Specialist
www.bodiesbylettie.com
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The Topics
Presented by Trevor de Silva UKA Level 4 Performance Coach + Coach Trainer + Advance Sports Medicine and Anne de Silva UKA Coach in Running Fitness and Run England Group Leader
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<<<<< Matthew Nutt - 2h 32m - London Marathon 2021
. . . . . . NOTES and INDEX below this Schedule
Format to utilise the weekend
Rotate days to suit, keep same spacing
(all %s refer to Perceived EFFORT, not Heart Rate)
(. . . . . . Important Long Run Parameters in Index [G] )
15min @ EP + [3 - 10 min @ 88 - 92% (or PTP* see below) + 2min Jog/Walk] x 5 to 8 Reps + EP to make up your planned distance/time for the day.
20min @ EP + [1 - 3min @ 93 - 98% effort (or PTP*) + 2 to 3min Jog/Walk] x 4 to 6 reps + EP cool down to make up your planned distance/time for the day. This third hard day is not suitable for marathon training - use Op 1.
Final 18 weeks training in next section
For Bespoke Running Plans
. . . . . . . . . . . . . . . . . . . . . Basic Notes . . . . . . . . . . . . . . . . . . . . . .
* Hard sessions are Speed Work, Long Runs, Races or Hill Reps
For Bespoke Running Plans
( A ) Current standard and Aspirations
( B ) Basics, Shoes, Warm Up and Running Clubs
( C ) Race Distance and Time Commitment
( D ) Increasing Distance and beginners
( E ) Weekly Structure and Training Frequency
( F ) Easy Pace: Proportion and Pace in min/km, min/mile
( G ) Long Run: Distance, Pace, Terrain etc
( H ) Speed Work and Hill Runs ( S )
( J ) Spacing the Runs
( K ) Pre and Post Training Routines
( L ) Strength & Conditioning
( M ) Taper
( N ) Injuries
( P ) Nutrition
(Q) Perceived Effort
(R) Strides
(S) Triangular Hills - 3 Options
(T) 5k Racing; Special 5 week Plan.
Weekly Distance for final 18 weeks, before a race, next Section below
. . . . . for more information, email execfit1@btinternet.com
( A ) . . . . . . . Current Standard and Aspirations . . . . . . .
Beginners
structure and follow your own plan using the guidelines shown below and at the top of this sestion.
Experienced Runners
who want to improve, are likely find some useful tips
To achieving a Personal Best or Your Full Potential,
. . . . a Personalised Training Plan might be your best option. Every run is structured precisely to your current fitness, needs and aspirations . . . . . . . . see Section [ 2 ]
( B ) . . . . . . . BASICS - SHOES - RUNNING CLUBS . . . . . . .
Before you start
any training programme, it is advisable to see your GP and your Dentist for a check up
Shoes
Visit a shoe shop with computer gait Analysis and get advice on your choice of shoes.
We use Up and Running sports shops see Section (9)
Running Mate or Join a Club
To increase and maintain motivation find a running mate or join a running club. Initially, running alone can sometimes be disheartening.
See section (12) for local running clubs in London SW19.
Wimbledon Windmilers and Hercules Wimbledon
Members can join one of Trevor and Anne de Silva's Weekly Group Training sessions in Wimbledon SW19 in the UK
for more info, please contact ExecFit Training by email
( C ) . . . . RACE DISTANCE and TIME COMMITMENT . . . .
Training for different distances are very different in terms of time required. They will be dependent on individual aspirations.
1 mile and under
5 km and 10k
Half Marathon
Marathon
Minimum Distance for a marathon:
( D ) . . . . . INCREASING Weekly DISTANCE . . . . . . . . .
Starting to Run
(or returning after a break)
Increasing Distance
Every third week increase your total weekly distance depending on the number of sessions you do in a week.
For example: If running:
We find this method better that the traditional 10%. Experience has shown us that it reduces the risk of injury as the body adjusts to the higher distance before the next increase.
( E ) . . . . . . WEEKLY STRUCTURE & FREQUENCY . . . . . . .
We recommend the following spacing between runs and is suitable for up to 50m/80km a week and keeping an average of 10m/16k per run.
Rotate the days to suit your life style, but try keep the same spacing between runs.
Above 50m/80km a week, start to 'double up' and still keep an average of c.10m/16k per run or increase judiciously. Speak to your coach or contact ExecFit Training
'Utilising the Weekend' format is used by all our UK Race Winners and Internationals.
( F ) . . . . . . . . . . . . . . . . . EASY PACE . . . . . . . . . . . . . . . . . . . . .
Proportion per Week
Relative to projected Race Pace
or
or
Marathon Time Potential
If you have not run a marathon before, we can correlate your Potential Marathon Time using your 10k or half marathon time. Please contact ExecFit Training by email.
( G ) . . . . . . . . . . . . . . . . . LONG RUN . . . . . . . . . . . . . . . . . . . . . . .
Pace and Terrain
Time, Distance, Duration
Is dependent on the following three parameters and
whichever is reached first
Marathon Long Run
Half Marathon, 5, 10k Long Run.
Last Long Run Weekend before Marathon, HM, 10k or 5k
Mix your Terrain
Over the course of the week, try to run on a mixture of tarmac - grass - footpath - running track etc
( H ) . . . . . . . . . . . HILL RUNs and Speed Work . . . . . . . . . . . . .
Hill Runs in General - for more specific see (S)
Specific Hill reps are not essential for a race that is generally on flat terrain. See long Run Pace and Terrain
Speed Work
for a Marathon
( J ) . . . . . . . . . . . . Spacing your Runs . . . . . . . . . . . . . . . . . . . . .
To avoid the Interference Effect, when at best, you can lose some benefit from both runs. At worst, you can increase the risk of injury.
( K ) . . . . . . . . Pre and Post Training Routines . . . . . . . . . .
Pre Training Warm Up
Post Training
( L ) . . . . . . . . . Strength & Conditioning . . . . . . . . . . . . . . . . . .
Should be an essential part of your programme to enhance performance and reduce the risk of injury.
( M ) . . . . . . . . . . . . . . Marathon Taper . . . . . . . . . . . . . . . . . . . .
Work in Progress - Contact ExecFit Training
Reducing the weekly distance) is not required if you are running less than 35 miles / 55 km a week and it can even be counter productive
( N ) . . . . . . . . . . . . . . . . . . Injuries . . . . . . . . . . . . . . . . . . . . . . . .
The results of a global research project Trevor de Silva was involved indicates the following main causes of injury.
Please contact ExecFit Training
email: execfit1@btinternet.com
( P ) . . . . . . . . . . . . . . . . . Nutrition . . . . . . . . . . . . . . . . . . . . . .
We have two FACTSHEETS
Please contact ExecFit Training
email: execfit1@btinternet.com
( Q ) . . . . . . . . . . . . . . . Perceived Effort W i P. . . . . . . . . . . . . . . . . .
5 / 10 (10 hardest) - Easy Pace
6 / 10 'Marathon Pace' c.83% max HR, 79% VO2max
7 / 10 'Lactate Threshold Pace c.90% max HR, 86% VO2max
9 /10 100% max HR, 100% VO2 max
( R ) . . . . . . . . . . . . . . . . . . . Strides . . . . . . . . . . . . . . . . . .
Different coaches have their own methods, all fairly similar.
This is ours:
For more information, contact execfit1@btinternet.com
( S ) . . . . . . . . . . . . . Triangular Hills . . . . . . . . . . . . .
(Multi-Intensity Gradient Training)
Option 1 - Improves Lactate Tolerance
Option 2 - Increases Oxygen Intake & Utilisation (VO2 max)
Option 3 - Enhances Endurance
Course - Triangular Circuit as follows
Technique and Method
Sessions and Objectives
Warm Up: Minimum 20min EP + 15min EP cool down.
Option 1 - Increase Lactate Tolerance
Limit: keep total cumulative distance on the UPHILL section to max 10% or less of your Total Weekly Distance
Option 2 - Improve Oxygen Intake & Utilisation (VO2max)
Limit: keep total cumulative distance on the UPHILL section to a max 8% or less of your Total Weekly Distance
Option 3 - Enhance Endurance
Limit: keep total cumulative distance on this circuit, plus warm up and cool down, to 30% or less of your Total Weekly Distance
This session can be your part or whole of your Weekly Long Run
(T) . . . . . . . . . . . . . 5k Racing Special 5wk Plan . . . . . . . . . . . .
Please see [ D ] Increasing Weekly Distance to reach:
. . . . . . max kms per week . . . . . .
(Other distances - pro rata)
Weeks to 60kpw 70kpw 80kpw
Race Day
18 80% 48km 56km 64km
17 80% 48 56 64
16 70% 42 49 56
15 90% 54 63 72
14 90% 54 63 72
13 70% 42 49 56
12 100% 60 70 80
11 80% 48 56 64
10 100% 60 70 80
9 70% 42 49 56
8 100% 60 70 80
7 80% 48 56 64
6 100% 60 70 80
5 80% 48 56 64
4 80% 48 56 64
3 75% 48 52 60
2 70% 48 49 56
. . . . . . . . . . . . . . . . . . Last Training Week . . . . . . . . . . . . . . . . .
Marathon, HM, 10k, 5k
Start Strategy that we suggest
first timers and beginners
Walking during marathon
If you intend walking, practice this in your Long Runs.
ttttt.
What is Age Grading?
Execfit Training and that elusive 90%
Long Run
Running Days:
Week 1 Days 1, 2, 3, or 4
Week 2 - all days
Week 3 - all days
Week 4 - all days
Week 5 all days
Week 6 all days
Week 7 all days
Week 8 all days
Week 9 all days
Week 10 all days
Week 11 all days
. . . . . . . . WiP
Tuesdays 7.00pm - Windmiler PROtraining
On or around Wimbledon Common London SW19
For members only. It is an individually prescribed session and participants do not run as a group. They stay within 400m of the start/finish area on the designated course.
Thursdays 7.00 - Hercules Endurance Training
Wimbledon Park Track London SW19
for Hercules Wimbledon AC Members
(New runners can try a few trial sessions before joining)
Contact: Trevor de Silva, email: execfit1@btinternet.com
Two On-Site Computers
Computer 1
Computer 2
Personal Training Data
Runners are briefed individually
Training Monitor
Zone 1
Zone 2
Zone 3
Zone 4
Zone 5
Zone 6
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