ExecFit Training

ExecFit Training menu

[ 1 ] Winners Training with ExecFit Academy

[ 2 ] Personalised Training Packages + 4 week Taster Plan

Winners of National and International races
Exceptionally high % Age Grading

Find out more

[ 2 ] Personalised Training Packages + 4 week Taster Plan

Injury Prevention
5k to Marathon + ultras
Distant Training: UK and Worldwide

Find out more

[ 3 ] Precision Training Protocol + 6 Training Zones

[ 2 ] Personalised Training Packages + 4 week Taster Plan

[ 3 ] Precision Training Protocol + 6 Training Zones

Precision Training Protocol developed by ExecFit Training forms the basis of our Personalised Training Plans

Find out more

[ 4 ] Specific Strength & Run Conditioning

[ 6 ] Our Trainers + Deep Relaxation

[ 3 ] Precision Training Protocol + 6 Training Zones

One-2-One
Small Group Sessions
Injury Prevention, Rehab
Trevor has conducted over 25000 hours of Strength & Conditioning sessions

Find out more

[ 5 ] RUNstrong & BODYwise at Malden Centre

[ 6 ] Our Trainers + Deep Relaxation

Over 17000 sessions since 1987
Run and Sports Specific Strength & Conditioning
Cardio Conditioning
Our Training Venues
10 reasons for walking

Find out more

[ 6 ] Our Trainers + Deep Relaxation

Trevor de Silva

and

Anne de Silva

Relaxation Link

https://youtu.be/kwvXdzEpnss

find out more

[ 7 ] Next Generation, MILE Project + Muscle Fibres

[ 9 ] Local Services and Products we Use

[ 7 ] Next Generation, MILE Project + Muscle Fibres

Striving for UK National Level or Higher
a 4 min mile
Muscle Fibre Types

Find out more

[ 8 ] Local Races + Selected Others

[ 9 ] Local Services and Products we Use

[ 7 ] Next Generation, MILE Project + Muscle Fibres

Popular Races near London SW19
plus Selected Others

Find out more

[ 9 ] Local Services and Products we Use

Olwen Seear Therapies
Up and Running Sports Shop
Lettie King - Personal Training in the City
Verdant Alchemy: Body Care Products + Wellbeing

Find out more

[ 10 ] Training Seminars

[ 12 ] Weekly Club Training + 5k for Beginners

[ 9 ] Local Services and Products we Use

12 weeks Training to a Marathon Peak
Smarter Training - 5k to Marathon
Bespoke Seminars for Clubs and Organisations.

Find out more

[ 11 ] Lockdown Training + General Guidelines

[ 12 ] Weekly Club Training + 5k for Beginners

Progressive Schedule through lockdown
Suitable for first Marathon
Aiming for 90% Age Grading

Find out more

[ 12 ] Weekly Club Training + 5k for Beginners

Progressive and Goal Orientated
Run 5 km from a Standing Start: for Absolute Beginners

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(1) winners: Training with execfit academy

Matthew Nutt

Nathalie Descusse-Brown

Meriel Holden

Overall Winner

Battersea Park 10m 2013
Humber Bridge HM 2015
North Lincs HM 2015
Turkey Trot HM 2018
Sleaford HM 2020

Meriel Holden

Nathalie Descusse-Brown

Meriel Holden

First Lady

Great Wall of China Half Marathon 2018
Hong Kong Green Power 50km 2018

Nathalie Descusse-Brown

Overall Winner

Cotswold Way 50km Challenge 2018

First Lady

Chiltern 25k Challenge 2020

(2) Personalised Training packages

<<< Matthew Nutt winning the hilly, wet and windy 2020 Sleaford Half Marathon in a record 1.12.05

Train towards your

FULL POTENTIAL

not just a

PERSONAL BEST

With a little help from ExecFit Training and Trevor de Silva, an International Trainer and Olympic Standard Sportsman

We increase your

CONFIDENCE

we improve your

COMPETENCE

Initial Consultation

(Face to face or using our Distant Training Approach)

To establish a Training Format based on your Key Objective(s), Lifestyle and Time Available for training

We will draw up your Personal Performance Profile by a computer correlation of your race times. This will highlight your running Strengths and Weaknesses.

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

details in Section [3]

Every Training Session will be specified by Pace and/or a Personal Training Time and Distance in one or more of the Six Training Zones

The plan will be on an Excel Spreadsheet and configured to the individual with built-in flexibility to cater for holidays, and unforeseen events

You will have easy access to our trainers who will respond, usually, within 24 hours

Nutrition and Hydration

Fact-sheets on balance and timing

Runner Feed Back, KPi and Adaptation

The flexibility includes adapting the plan to runner feedback at regular stages

Key Performance Indicator (KPi) is on our 1 to 5 Scale

Race Preparation and Training to a Peak

Trevor has prepared, many times, to race against some of the best cyclists in the world. He has also run a 2.37 marathon and 32 min 10k

He will combined all these with his substantial knowledge of coaching and apply it to your plan

Key Races - Strategy and Analysis

Whether you run a race to win or achieve a PB, strategy is vital. Trevor will advice you on both

Intermediate Races - a means to an end

Often, you will race to test your form by running to a predetermined plan to assess the factors shown in debrief below

Following a debrief, Trevor will adapt your plan to improve all or a combination of: Mid or Long Range Endurance, Critical Lactate Threshold, Oxygen Intake and Utilisation, Leg Speed and Efficiency etc

Core Strength & Run Conditioning

a One-2-One Session (or using our Distant Training Approach)

To Reduce Risk of Injury and Improve Performance

***** ***** ***** £ £ £ £ £ £ £ ***** ***** *****

12 Week Plan - £180 to £360

includes all of the above

depending on the level of monitoring and debriefs.

Longer periods Pro Rata

***** ***** ***** £ £ £ £ £ £ £ ***** ***** *****

Local club runners

£180 for a 12 week plan with full monitoring and debriefs

for

Wimbledon Windmiler and Hercules Wimbledon members, Up and Running Sports Shop customers and Lettie King Personal Training Clients in the city

***** ***** ***** £ £ £ £ £ £ £ ***** ***** *****

6 Week Taster Plan - £90

How much can you improve with a Structured 6 week Plan?

Every run tailored to suit current standard, aspirations and time available for training
Includes an essential injury Prevention Session

************************

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

See typical Training plan

Distances from 400m to Marathon and beyond + all Triathlon Formats

Suitable for Runners at ALL Levels

From Club to National and Internationals

Also Suitable for Beginners

Olympic, Asian and Commonwealth Games

2 to 4 year plans - POA

Distant Training Approach - UK wide and in several countries

We specialise in this field and use commonly available technology to train runners, and cyclists.

Park Run and 5 km plans - suitable for all standards

Absolute Beginners

Run 5 km from a Standing Start

Bottom of Section [12]

*********

Totally One-2-One

Personalised Plans combined with One-2-One

Run Sessions and/or Strength & Conditioning

POA

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(3) precision Training Protocol + Training Zones

<< Nathalie Descusse-Brown: Overall Winner of the Cotswold Way 50k Challenge 2018

Race Analysis and Correlation

Our computer model will analyse your performances at various distances and graphically present your

Personal Performance Profile

Shows your Potential at various distances.
Highlights Strengths and Weaknesses in your running and, possibly, in your Training Spectrum
Can identify your Best Race Distance

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

Personal Training Times (PTTs)

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.

Our Training Database

Built over a period of 50 years, we have over 100,000 training configurations that caters for most levels of runner
from a 4 min mile to a sub 2 hr 20 min marathon

6 Training Zones

We use 6 Training Zones and each zone has a very specific aim in the overall training plan
Every training run will be in one or a combination of Training Zones
The proportion, duration or distance, in each zone depends on the race distance, target finishing, and the number of weeks to race day
The proportion also depends on the total weekly training distance
In some zones, you will train in different formats, such as INTERVAL or TEMPO
Other zones are time or distance related

Zone 1

Running is at an Easy Pace at around 70 to 75% of Maximum Heart Rate (MHR).
Base Conditioning will be in this Zone
Is the primary endurance building and weight loss zone
Will promote adaptation and benefit from faster runs
Builds up resistance to injury
Strengthens the heart muscle
Increases body fat utilisation
Increases glycogen (carbohydrate) storage
Improves blood flow to the muscles by making changes to muscle fibres
Reduces the Resting Heart Rate by increasing the heart stroke volume. This improves recovery rates

Zone 2

You will run at 82 to 85% perceived effort or as % MHR. (78 to 81% VO2max) We call this the projected 'Marathon Pace'
You will optimise fat/glycogen mobilisation and trigger major bio-mechanical changes

Zone 3

To improve your resistance and tolerance to fatigue you will run at your Critical Lactate Threshold.
These runs are in both Interval and Tempo format at 88 - 92% of MHR (84 to 88% VO2 max): helps you to run faster for longer. The recovery interval is variable and will depend on your 'Rate of Recovery' that we monitor on our 1 to 5 scale

Zone 4

Fast runs at your estimated VO2 max intensity to improve your Aerobic Capacity by improving the Oxygen Intake and Utilisation
These runs are also in Interval and Tempo format, but for shorter times or distances than Zone 3

Zone 5

Faster runs up to 500m at your estimated One Mile Race Pace
This will increase your Leg Speed and Efficiency of Running - improves your Anaerobic Power
Always run in Interval format with long recovery intervals

Zone 6

Specialised training for a 4 min mile or a sub 2:30 marathon
Ultra fast short duration repetitions with complete recoveries

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typical training plan

Extract from an ACTUAL PLAN shown on the left

For a 3.20 Marathon
9 weeks to race day
Total of 75 km per week

. . . reads like this

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 and Strength & Conditioning

. . . . and our database has another 100,000 of these

400 m to the mile

5 km and 10 km

Half Marathon and Marathon

Ultras up to 100 km

back to Personalised Training Packages

.

trevor de silva's biography - A summary

On his way to his second Bronze Medal at the ASIAN GAMES

Born in Sri Lanka, Trevor has lived in the UK since 1969

Academically, Trevor came to the UK to study engineering. He achieved his Royal Charter in Mechanical and Production Engineering and a Masters in Business Administration. He worked for several large UK companies.

Coaching Activities

Trevor has been a part time coach, initially, in Sri Lanka until 1969 and then in the UK. He has been a full-time Coach and Trainer since 1990

In 1985 Trevor become a UK Athletics Level 4 Performance Coach

In 1990 he qualified as a Look After Yourself Tutor for the government Health Education Authority

In 2006 he qualified as a UK Athletics Coach Trainer, also specialising in Advance Sports Injuries

Specialisms -

Endurance Training: As a successful International Cyclist, Trevor averaged over 800 km/week for three years. As a runner, at a more modest, level (2.37 marathon and 32 min 10km, he at peaked at 150 km/week

Strength & Conditioning for PERFORMANCE and INJURY PREVENTION: Trevor has over 25,000 hours of experience. He has used this knowledge to analyse, filter and select the most effective exercise routines for Specific and General Improvement, and reducing the risk of injury.

ASIAN GAMES: won two Bronze Medals in Cycling in Bangkok 1966

Other sporting achievements

Qualified for two Olympic Games

Running Personal Bests: Marathon: 2h 37m, 10k: 32m 10s, 5k: 15.40

Cycling Personal Bests: 160 km - 3h 58m and 40km - 52min 12sec

Richmond Park 11 km circuit in SW London: 13m 55s

Cycling Career and Sports Personality

In 1959, at 17 years old, he was first selected by the National Cycling Federation to represent Sri Lanka

Trevor won numerous national races including, at the age of 21, the first cyclist to win the three major Sri Lankan cycling classics: Tour de Lanka, Tour of the Hills and Tour of the Valley - all within 12 months

In 1967 Trevor was runner up in the Sports Personality of the Year competition to the Asian Games Marathon Gold Medal winner Lucien Rosa

GOOGLE: trevor de silva cycling

National Sporting Honour and Citation

In 2008, Trevor was awarded a National Sporting Honour by the Sri Lankan Ministry of Sports for his contribution to sport and cycling

He is also included in the unique book "SRI LANKA PROUD: a tribute to Champions" which celebrates 50 years of Sri Lankan success in international sport

Trevor also features in the Sri Lankan Ministry of Sports' HALL of FAME

Presidential Gold Medal

In 2016, Trevor and his wife Anne were two of the special guests invited to the grand opening of the new Sri Lanka Ministry of Sports Complex

Trevor (along with 12 other 'Sporting Legends') were awarded Gold Medals by the President of Sri Lanka, the highest civilian award in the country.

Interview on Sri Lanka National Television

https://www.youtube.com/watch?v=t_zSWXNzZiM

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(4) Specific Strength & Sports Conditioning

Paul Munro in his first London Marathon 2018 followed a One-2-One Training Plan and finished in 3:45

RUNstrong at our Running Academy

Details in Section (5) below

One-2-One + family groups

£40 to £50 per 30 min session. There is a discount for Wimbledon Windmilers and Hercules Wimbledon members

Venues in and around London SW19

Run Training

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

Specific Strength & Sports Conditioning + Injury Prevention & Re-habilitation

Trevor has over 25,000 hours of experience. Over many decades, he has analysed, filtered and selected the most effective exercise routines for Specific and General improvements

Running, Triathlon, Tennis, Golf and other sports: Using his vast experience, Trevor will tailor your S&C session precisely to your need. Whether it is to rehabilitate an injury or to improve your performance

GENERAL Whether you have a specific injury issue or for general fitness

INJURY REHABILITATION Trevor is a specialist in problems with Knees, Back, Hips, ITB etc. and has a very high successful rehabilitation rate

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(5) RUNSTRONG & BODYWISE AT MALDEN Centre

RUNstrong: highly Effective Core Strength + Sports Conditioning at our Running Academy since 1987

Designed and Developed by Trevor de Silva, over several decades, it is a very powerful tool for sportspeople.

He has used over 25,000 hours of Strength & Conditioning experience, including successful international sportspeople, to refine and select the most effective routines for many sports.

Key Objectives

Sports: Improve Performance by Sports Specific Strength & Conditioning of major muscles and Reduce the Risk of Injury
General: top to toe Strength, Stretch and Flexibility
Core Strength: Improvement in lower, mid and upper core strength with our 4 Combo

Suitable for

Runners, Cyclists and Triathletes, as well as many other sports
Those seeking General Conditioning

Muscle Dynamics and Balance: During the first few sessions, Trevor will assess and identify any weaknesses in muscle balance. These will be addressed first

Injury Resolution: Under his guidance, participants will initially focus on any existing issues

Tailored for the Individual: Each participant has a Personal Workout Card (PWC) precisely tailored to the individual and the sport. Maximum 10 participants per class

Two on-site computers:

One controls the timing and sequence of the routines which allows Trevor to monitor and advise the participants.
The second computer carries the PWCs, training plans, nutritional information, race calendar, etc

60 minute session: Small group, (max 10). Wednesdays at 7.00pm @ £10-00

Venue: ExecFit Training and Running Academy at the Malden Centre KT3 4TA since 1987 and over 17,000 sessions (RUNstrong and Bodywise combined)

BODYwise Cardio-Conditioning - with Trevor

BODYwise was designed and developed by Trevor de Silva, in the 1980s, as a complete fitness session of 90 mins.

It includes a 13 min Mobility and Stretching period followed by 65 mins of Cardio-Conditioning (see below) to increase Stamina and then a 12 min gentle cool down.

CARDIO-Conditioning is a technique to maintain the heart rate in the aerobic / fat burning zone for 65 mins.

This is achieved by, alternately, mixing 19 strength building routines with cardiovascular movements

The CV movements are selected to stretch specific areas of the body that have been through a strength enhancing process

The length of the strength building routine is precisely timed to ensure that the heart rate does not drop below the aerobic zone before the participants do the next dynamic movement - this we call CARDIO-Conditioning.

The participants have a Personal Workout Card (PWC) with these 19 exercises selected to suit their individual need.

The PWC can be Sport Specific for most sports

The 90 min schedule is sequenced and timed by one of the two on-site computers. The second computer stores the PWCs as well as nutrition and other fitness related information.

We keep a maximum 10 participants in a group

It is sustainable fitness that will keep you fit year after year.

£12.00 per session

Several weekly sessions at the Malden Centre KT3 4TA

.

LOOKING FOR A REASON TO START WALKING?

Here are Anne's top 10 . . . . .

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!

ExecFit Training Venues

Your Home around London SW19

ExecFit Training Academy - Malden Centre KT3 4TA

Run Training 1 - Wimbledon Park Stadium - London SW19 6PE

Run Training 2 - Old Rutlishians' Sports Club - Merton Park SW19 3JS

Run Training 3 - Wimbledon Common and road near London, SW19

Walking and Fitness - as above

.

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[6] Our trainers + Deep Relaxation

On his way to a second ASIAN GAMES Medal

Trevor de Silva

Specialist in

Endurance Training
Core Strength & Sports Conditioning

Trevor de silva

On his way to a second ASIAN GAMES Medal

UK Athletics Level 4 Performance Coach
Special Adviser to National Federations

Trevor's Biography

Anne de Silva in the London Marathon 2012

On his way to a second ASIAN GAMES Medal

Anne de Silva in the London Marathon 2012

UK Athletics Coach in Running Fitness

DEEP RELAXATION https://youtu.be/kwvXdzEpnss

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[7] Development Squad + mile project + Muscle Fibres

Summary

Key Objectives

Initially to develop their current full Age Potential, not just achieving Personal Bests. Then every year carefully monitor this Age Potential without over-reaching.
Our Computer Algorithm will also assess their best race distance.
We will also direct and guide them towards their own personal objectives and aspirations.
We expect some runners to reach a UK National Standard or Higher with time.

How to nominate

If you know of a very talented runner, please ask them to contact us.
Through our own observation and assessment, we offer places on this scheme to runners with real potential.

Prerequisites

Age 17 to mid/late 20s (we are very flexible on this)
Current 5km time: Males: c.16m 30s, Females: 18m 30sec
If in early 30s, we expect the above times to be lower.

Current Squad

Trevor works closely with this small and very talented, disciplined and committed group. Aspirations include: running a sub 2.30 marathon, 1.10 HM, 15min 5k, a 4 min mile, Commonwealth Games Birmingham 2022 etc.

Winners Some runners have already reached a national level and have started to win important races.

The Mile Project (see below)

The Benefits of Our Offer

Methodology

Using our Training Smarter philosophy, specialist knowledge and extensive experience of training and competition at the highest international level, the runners would be nurtured and supported in order to reach the Key Objective

We will assess the current running standard by using our performance correlation model highlighting the runner's strengths and weaknesses in relation to endurance, their pace from mid to top end and their strength

Produce an initial short to medium term plan, covering between 24 to 36 weeks, in order to consolidate their strengths and address any weaknesses

Produce a detailed weekly plan, specifying time, distance and pace, synchronised with time available for training

Detailed Core Strength & Run Conditioning plan to enhance performance and reduce risk of injury

We expect that this is likely to need a 12 month to a 4 year development cycle

ExecFit Training already advises several UK-based runners who are moving towards a national level. We currently train and coach two overseas runners, one of whom qualified for the, now postponed, Olympics 2020.

These runners do not, therefore, need to live locally. By the use of GPS systems, email and systematic monitoring performance and training objectives can be discussed and adjusted appropriately.

How to nominate

In the first instance, please forward brief details of the runner you would like to nominate

We will then be able to initiate discussion and possibly a meeting before reaching a decision on confirming the bursary

Nominee Profile

Aged between 17 years (minimum) and mid to late twenties (we are flexible on this)

Currently running a range of distances, but, preferably, someone who has not run a marathon

He/she will be in college, university or in full-time work; the programme is very flexible

Current 5 km run form with some flexibility

c.16:30 (male)
c.18:30 (female)

Scroll down for Mile Project

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Mile project + Muscle Fibres

The Mile time - the significance

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

Mile time correlation

The One Mile time is indicative of your Leg Speed and Running Efficiency and is in the Training Zone 5, I call it mRP or mile Race Pace
The other Zones 4, 3, 2 and 1 are the runs at V02 max intensity, Critical Lactate Threshold Pace , Marathon Pace and 75% Easy Pace, respectively.

Benefits of a Fast Mile

A fast mile time helps a runner to start from a higher Base Pace. Higher the Base Pace, higher the effectiveness of improving your long term endurance
This is achieved by increasing fat metabolism at the higher running speeds
In the above example: (with a mile time of 5.35 and aiming for a 3h marathon) - the Base Pace for the Long Run at EP is c.7:50mpm/5:00mpk

Trevor's Personal and Historical note

When I was 17, after running a 4.25 mile, my sports master said that he could train me to be 4 minute miler. He had been a contemporary of the late Dr Roger Bannister from whom he had taken training notes to achieve a 4 minute mile. (I opted to focus on cycling after winning the National Schools Cycling Championship)

I still have these notes. The training is for a three or three and a half lap race with a comment to "hang in there" to the finish!! This strategy requires extraordinary short term leg speed, far faster than the pace that is required for a 4min mile meaning that the 4mpm pace feels quite 'comfortable' over the last half lap. Together with leg speed, this distance demands exceptional leg strength through direct and indirect strength workouts with selective deployment of various run-related muscles. There was little emphasis on endurance, the total weekly mileage being just 30 to 35 miles!!

ExecFit Mile Project

Training will be smarter and more runner friendly and will use five (or six) training zones

For individuals very near to a threshold; ie a 5:02 runner wanting to break 5:00 or a 6:02 runner wanting to break 6:00, I will bring in Zone 6, by judicious engagement of selected muscle fibres. Zone 6 will be a standard session for athletes who are already running under 4:30

The Mile Project is also aimed at those training for a marathon, 5k or 10k etc by the selective use of Zone 6

By running in a combination of Training Zones in your Personal Training Time (PTT), the appropriate muscle fibres are selectively conditioned. My Training Database specifies a time and/or a pace for each training distance

The critical factor is the Recovery Interval. By careful timing of the 'Interval', you can convert Type 2A to either Fast or Slow, depending on the distance you are training for: the devil, as always, is in the detail!

the 4 minute mile

Breaking this barrier takes running to a different level. To achieve this: we start with a runner with exceptional talent, someone with the commitment and the discipline to follow a long term dedicated training plan

Muscle Fibre Types

Type 1 Red, Slow Twitch (ST) or Slow Oxidative (SO)

Type 2 A - White, Fast Twitch (FT) or Fast Oxidative Glycolytic (FOG)

Type 2 B - White, Fast Twitch (FT) or Fast Glycolytic (FG)

How they work

Type 1 Slow Twitch Fibres contract (shorten) and relax slowly but they are resistant to fatigue

Type 2 Fast Twitch Fibres contract twice as fast and produces more power than Slow Twitch but gets tired quickly

Type 2A (FOG) have less endurance than Slow Twitch (ST) but much more than Type 2B (FG)

Type 2A can work equally Aerobically (slow and long) or Anaerobically (short and fast).

Most individuals have on average 50% Slow Twitch fibres and 50% Fast Twitch fibres (35% FOG and 15% FG)

Many Marathon runners have about 80% Type 1 Slow Twitch in most of most of their leg muscles. Many Sprinters have a high proportion of Type 2 (FT) fibres.

In general some of these muscle fibres can be 'educated' to be Fast or Slow by very specific training. If a muscle is regularly used for long slow work, the muscle fibres become slow twitch and vice versa. Hence, ultra-distance training can 'dull' marathon pace.

During training and racing

Depending on the distance and terrain, initially Type 1 is deployed

As the pace/load gets harder, Type 2A are brought in first and then Type 2B

The shorter and faster the run, the quicker the use of Type 2A and 2B.

Muscle Fibre Adaptation: for Speed or Endurance

This is at the cutting edge of training. It can be applied at most levels of runner and is more noticeable at the upper end of performance

The adaptation depends on three parameters: (1) Intensity (2) Duration (3) Recovery Interval, a crucial factor

The optimum recovery is directly related to the 'Intensity of Breathing'. This is graded from 100% when you are seriously out of breath to c.70% where you are likely to be fully recovered.

Participants are observed personally or remote plans will have guidance on how to vary the Recovery Interval.

You do not need to understand any of these details, they will be built into your training plan.

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(8) Race Calendar - London and South East + Selected others

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. . . . JANUARY 2021 . . . .

Sun 17 Jan Kempt Pk 5/10/HM

Sat 23 Jan QEOP Pk 5/10k
Sun 24 Jan Clapham Comm 5/10k

Sat 30 Jan QEOP HM

Sun 31 Jan

Dorney 5/10k/HM
Wimb Com HM

details www.runthrough.co.uk

. . . . FEBRUARY 2021 . . . .

Sat 6 Feb QEOP 10k

Sun 7 Feb

Dorney 5/10
Nonsuch Pk 10k
London 10k
Thorpe & Egham 10k, HM

12 - 14 Feb Magna Carta Ms
Sat 13 Feb Dorney Duathlon

Sun 14 Feb

Silverstone HM
Alexandra Palace 5/10k

Sun 21 Feb

Quicksilver (faster) Hamp Ct HM,
Dorney 5/10k/HM,
Thorpe & Egham HM

Sat 27 Feb QEOP 5/10/HM

Sun 28 Feb

Kempton Pk 5/10/HM
Leicester HM

details www.runthrough.co.uk

. . . . . MARCH 2021 . . . .

Sat 6 Mar - QEOP 10k

Sun 7 Mar

Dorney 5/10/HM
Wimbledon HM
Milton K HM
Basingstoke M

Sun 14 Mar

Bushy Pk 10k
QEOP 10k

Sat 20 Mar QEOP 5/10k

Sun 21 Mar

Hampt Ct HM
Dorney 5/10

Sat 27 Mar

Richmond M

Sun 28 Mar

Kew 10k
Kingston 8/16m
Bedford HM
QEOP 5/10k

details www.runthrough.co.uk

. . . . APRIL 2021 . . . .

Sat 3 Apr

Magna Carta M/HM
QEOP 10k

Sun 4 Apr

Goodwood 5/10/HM/M

Mon 5 Apr

Kempton Pk 5/10/HM/M

Sun 11 Apr

Wimb Common HM
Royal Pks HM

Sat 17 Apr Dorney Duathlon
Sun 18 Apr Dorney 5/10/HM

Sat 24 Apr

QEOP 5/10/HM
Godalming M (+teams)

Sun 25 Apr

Vitality HM

.

details www.runthrough.co.uk

. . . . MAY 2021 . . . .

Sat 1 May

QEOP 10k

Sun 2 May

North Lincs HM
Milton Keynes 5k/HM
Peckham Rye 10k

Sat 8 May Bewl Water 10/HM/M

Sun 16 May Hackney HM

Sat 22 May QEOP 5/10k

Sun 23 May

Wimb HM
London Landmarks HM

Sat 29 May QEOP 5/10/HM

details www.runthrough.co.uk

. . . . JUNE 2021 . . . .

Sat 5 Jun QEOP 10k
Sun 6 Jun Herts 10k/HM

Sun 13 Jun Dorney 5/10/HM - Triathlon

Sun 20 Jun Wimbl HM

Sat 26 Jun QEOP5/10HM
Sun 27 Jun Humber Br HM - tbc

details www.runthrough.co.uk

. . . . . JULY 2021 . . . . .

Sun 3 Jul QEOP 10k
Sun 4 Jul Goodwood 5/10/HM/M

Sat 17 Jul QEOP 5/10k
Sun 18 Jul Dorney 5/10/HM

Sun 25 Jul

London 10k
Bedford 5/10/HM/M

Sat 31 Jul QEOP 5/10/HM/M

details www.runthrough.co.uk

. . . . . selected others . . . . .

Sun 1 Aug Wimb Com HM

Sat 7 Aug

Thames Meander HM/M
QEOP 10k

Sat 28 Aug - QEOP 5/10/HM/10m
Sun 29 Aug Dorney 5/10/HM

Sun 5 Sep Wilne 10k
Sun 12 Sep Rich/Kew HM
Sun 19 Sep Wokingham HM
Sun 26 Sep Windsor, Ealing, Warrington HM

MAJOR MARATHONS

Brighton 12 Sep
Berlin 26 Sep
London 3 Oct
Manchester 10 Oct
Paris 17 Oct

details www.runthrough.co.uk

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(9) Local services and products We use

Up and Running

Sports Massage with Ultra Sound Treatments

Gait Analysis

Running Shoes

Sports Wear

East Sheen SW14 8AN

020 8878 4466

www.upandrunning.co.uk

Sports Massage with Ultra Sound Treatments

Olwen Seear

UK Athletics Level 3 Coach for over 25 years

www.sportsmassage-kt3.co.uk

olwenseear@gmail.com
07941 898896 / 020 8949 6345
Windsor Ave, KT3 5EY

Personal and Group Training in the City

Health & Fitness Specialist

www.bodiesbylettie.com

go back to Training menu

Personal Body Care Products

Personal and Group Training in the City

Stocked at

Selfridges, Liberty London etc

. . and online

www.verdantalchemy.co.uk

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(10) Training SEMinars

ExecFit Training has conducted Workshops for the following - partly Work in Progress

Headmore Stud and Livery Courtesy of Alice Oppenheimer and on behalf of the Brooke (pictured) - Hampshire 2020

National Olympic Council Sri Lanka 2016

National Cycling Federattion Sri Lanka 2010/14/2016

Wimbledon Windmilers Running Club - Running, Cycling, Injury Prevention (Wimbledon 2007/10/11/12)

Hercules Wimbledon Athletic Club 2019

Up and Running Sports Shops - London 2017/18/19/20

Marks and Spencer Fitness and Nutrition - London 1999

Selfridges Fitness and Nutrition - London 1988

BP Fitness, Nutrition and pre-Ski - London 1988

Other Seminars / Workshops

\/ \/ \/ \/ \/ \/ \/ \/ \/ \/

Marathon Seminar - 12 Weeks Training to a Peak

The Topics

Optimising your Weekly Structure

Pace, Intensity and Training Zones

Increasing Distance + Taper

Final Training Week

Interference Effect

Rest - Easy Pace - Regeneration

Static & Dynamic Stretching in Warm Up

Post Training - Nutrition and Re-stretch

Strength & Conditioning: Reducing Injury Risk & Increasing Performance

Training Smarter - a Seminar

Topics

Introduction

· Coaching Formats

· Pace and Intensity

· 6 Training Zones

· Optimising Training: 3, 4, 5 days and more

· Increasing Distance: % and Frequency method

Training Proportionality

· Long Run Parameters

· Training Formats

100,000 plans from 10k to Marathon and beyond

Structuring a Weekly Plan

Final Week

· Recovery and Regeneration

· Injury Prevention and Increase Performance through

1 General Core Strength

2 Run Specific Conditioning

Presented by

Trevor de Silva UKA Level 4 Performance Coach + Coach Trainer + Advance Sports Medicine

Anne de Silva UKA Coach in Running Fitness and Run England Group Leader

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.

(11) Lockdown Training schedule + general guidelines

Progressive Training Schedule: Race Ready in April: - weeks 1 to 4 of 9 weeks

. . . . . . Please see Essential Notes below and More Notes below Training Guidelines)

Do the Long Runs on Sat and Sun in sequence. They will be updated every 4 weeks. Week 4 below is w/c 30th Jan.

Sat - Week 1 and 3: Long Run: 45 - 60mins at steady Easy Pace (EP) 75% effort, undulating course. 90% Uphill, EP down

Sat - Week 2 and 4: Include in the middle of above 2 x [5min @ Marathon Pace (85% effort) + 5min EP on Flattish Course.

Sun - 35 to 45 min @ EP include 3 strides in weeks 1 and 3.

Mon - Rest + Strength & Conditioning

Tue (26th Jan) - 5-7m/8-11k [Q2]

20min @ EP + [200m @ 98% (or PTP) + 200m Walk] x 6 to 10 reps + EP cool down to make up your plan for the day.

Tue (2nd Feb) - 5-7m/8-11k [Q2]

20min @ EP + [5min @ 90% (or PTP) + 5min EP] for 25, 30, 35 or 40mins + EP cool down to make up your plan for the day.

Tue (19th Feb) - 6-8m/10-12k [Q2]

20min @ EP + [5min @ 90% (or PTP) + 2min Jog/Walk] x 4 to 6 reps + EP cool down to make up your plan for the day.

Tue (26th Fed) - 6-8m/10-12k [Q2]

20min @ EP + [2min @ 95% (or PTP) + 2min Jog/Walk] x 4 to 5 reps + EP cool down to make up your plan for the day.

Wed - Optional 35 - 45min or Rest + Strength & Conditioning

Thu: 45 - 60 @ EP

Fri Rest

Essential Notes

If you want your Personal Training Pace (PTP), please send your target times for 5k or 10k or HM to Trevor de Silva,

email: execfit1@btinternet.com

Swap days to suit, but do NOT do two Q sessions on successive days.
Easy Pace (EP) - 75% effort - 1min per mile / 45sec per km slower than marathon pace (85% effort)].
Long Run should be less than 40% of Total Weekly Distance)

More notes below General Training Guide
. . . . . . .

. . . . . .

Go to Personalised Plans

General Training Guidelines

Beginners

structure and follow your own plan using the guidelines shown below

Experienced Runners

who want to improve, is likely find some useful tips

PB or Your Full Potential

a Personalised Training Plan might be your best option. Every run is structured precisely to your needs and aspirations . see Section [ 2 ]

Wimbledon Windmilers and Hercules Wimbledon in

London SW19 UK

Members can join one of Trevor de Silva's Weekly Group Training sessions in conjunction with all of above options . see Section [ 12 ]

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. Before you start

any training programme, it is advisable to see your GP and your Dentist for a check up

Choosing your Race Distance
Training schedules for different distances can be very different.

For an important race, your main focus should be on that race distance for most of the season
You can run several race distances in a season. Use them to test training effectiveness

1 mile and under

Low Total Weekly Distance (TWD) and Very High Intensity Training
5 km and 10k

Medium TWD and Fairly High Intensity

Half Marathon

Medium to High TWD and Moderate to High Intensity, depending on aspirations

Marathon

High TWD and Moderate to High Intensity, depending on aspirations
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.

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Increasing Weekly Distance

Every third week increase your total weekly distance depending on the number of sessions you do a week. for example:

If running 3 times a week, increase weekly distance by 3 miles/5 km,
5 runs a week, increase by 5 miles/8 km etc

Weekly Structure and Training Frequency

We recommend the following spacing between runs and is applicable for up to 50m/80km a week and keeping an average of up to 10m/16k per run

3 runs Sat or Sun + Tue + Thu
4 runs Sat + Sun + Tue + Thu
5 runs Sat + Sun + Tue + Wed + Thu

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

6 runs Sat + Sun AM and PM + Tue + Wed + Thu
7 - 8 runs + Sat + Sun AM and PM + Tue + Wed + Thu + a double on Tue or Thu

Utilise the Weekend

The format used by all our race winners

Long Run on Sat and a shorter recovery run on Sun
Speed Work in various form, Hill Runs etc on Tue and/or Thu depending on the distance you are training for.

Easy Pace

Proportion per week

At least 80% of Total Weekly Distance should be run at Easy Pace, including the Long Run. This will significantly reduce the risk of injury

Easy Pace

Relative to projected Race Pace

1min per mile or 45s per km slower than a projected marathon pace, see below

1m 40s per mile or 1m 05s per km slower than 10k pace

1m 55s per mile or 1m 15s per km slower than 5k pace

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.

Long Run

Pace and Terrain

Make one of your weekly runs the Longest Run and run at your Easy Pace
For a projected 4 hour marathon, that is run at an average 9 min 09 sec /mile, 5 min 41 sec/km, Your Easy Pace is 10:00 mpm / 6:30 mpk
After 6 weeks, try to run on an undulating route every other week. 85 to90% effort uphill and easy pace down.

Long Run

Distance and Duration
Is dependent on the following parameters and

Whichever is reached first

Marathon

max. 40 % of your Total Weekly Distance
max. 20 - 22m / 32 - 34km
max 3 hours

Half Marathon

max. 40% of your Total Weekly Distance
max. 17m / 28km (and serious 5k and 10k training)
max. 120 min (and serious 5k and 10k training)

Last weekend before race

Your Long Run should be a maximum of 90 min at Easy Pace

Mixed Terrain

Over the course of the week, try to run on a mixture of tarmac - grass - footpath - running track etc

Hill Training

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

Only one session per week is required.
Run in 'interval' format at 88-92% perceived effort. There are numerous variations
For a 4 hour marathon, your pace is 8:30 min per mile / 5:16 min per km
For example: run for 5 to 10 min with a 1 to 2 min walk/jog as a recovery interval.
The total distance run at this pace should be less than 10% of Total Weekly Distance or 6 miles/10 km Whichever Comes Sooner

Total Distance per Week

For a marathon: Unless you are frequently running 35-40 miles /55-65 km a week, it is unlikely that your body is ready for the 26.2 mile / 42.2 km journey.

Run this weekly distance at least once for your first marathon

Strength & Conditioning

Should be an essential part of your programme to enhance performance and reduce the risk of injury. Leave at least 5 hours between a S&C session and a hard run (Long Run, Hill Run or Speed Work), to reduce risk of injury

Space your runs

To avoid the Interference Effect

Muscle fibres, slow and fast twitch, recover at different rates
Speed Work, Hill Reps, Long Run or a Race on successive days can increase risk of injury, sometimes substantially
Leave at least 36 to 48 hours between these sessions. Include Easy Pace run(s) and/or rest days within this period

Pre Training Warm Up

Mobilise the joints and Stretch the muscles in Static format
After about 5mins of easy pace running, Stretch Dynamically - Hip Flexors / Gluttes and Adductor / Abductors / ITB (inside and outside leg). Then run for a further 15 min to 45 min depending on your plan.

Post Training

Within 30 min of finishing a run, specially a hard run (long, fast or hills) eat a balanced meal high in complex carbohydrates
then shower
then re-stretch the running muscles. Stretching hard worked muscles immediately after a hard run can increase the risk of over-stretching

Nutrition

NOTE - to be update soon - or contact ExecFit Training by email.

The general proportion should be about 60% Carbohydrates (50 complex, 10 simple), 25% fat, 15% protein

Taper - WiP(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

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More notes

GPS: if you use a devise, we can specify an accurate pace, if you send us any recent race times: 5k, 10k, HM etc

Easy Pace: Is 70 - 75% effort or conversational pace.

85% effort

You are running at about your projected 'marathon pace'.
You can run at this pace for a very long time with some effort.

90% effort

You will be running fast and breathing moderately hard but comfortably.
At the end of the recovery walk, you should be nearly recovered. If not, you have run too fast.

95% effort

You will be running very fast, but not flat out, and breathing very hard, but not gasping for breath.
At the end of the recovery walk, you are still breathing slightly harder than normal.

98% effort

You are running very very fast for a very short time.
At the end of the recovery walk, you should be fully recovered.

Strides: different coaches have their own spec, all fairly similar. This is ours:

From EP, increase pace gradually over a 10 sec period to c.90%
Hold that pace for 10 sec
Then gradually slow down to EP over a 10 sec period
Then EP for c. 2 min till the next stride

For more information, contact execfit1@btinternet.com

xxxxxxxx Work in Progress xxxxxxx

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Marathon Race Strategy - Pace Judgement

Even paced running is the most economical method in term of energy usage.

You cannot 'put time in the bank' for later. At the start, if you run 1 min per mile or 45 sec a km faster than average pace, you are likely to lose two or three times that amount towards the finish.

We recommend negative splits: you run the second half slightly faster (30 to 60sec) than the first.

Start Strategy that we suggest for first timers and beginners

Walk across the start line and start running after about 10 to 15 sec.

Slowly increase pace, over the next 3 to 5 min, till you are running about 3 to 5 sec a mile / 2 to 3 sec a km slower than your intended average pace.

Hold this pace for the first 5 miles / 8 km.

At this pace, you will use more Fat and less Carbs for energy, saving them for later.

At 5m / 8km, slowly increase pace to intended average pace.

After about 13m / 21km, increase your pace by about 1 to 2 sec / mile or 1 sec a km all the way to the finish

If you are unable to speed up, you will still finish just a few seconds slower than your intended finish time.

Walking during marathon

This will seriously affect your rhythm and time. Try shuffling forward rather than walking

Age Grade Improvement . . . aiming for that elusive 90%

What is Age Grading?

Age Grading is comparing your race times, as a %, to runners who are the same age as you

Many runners reach a stage when improving race times needs greater and greater training input

A suitable way to maintain your love of running and your motivation is improving your % Age Grading

Balancing Intensity and Duration is the secret

ExecFit Training have session formats that substitute high intensity workouts with a lower and manageable intensity and judicious increment of duration

These are highly structured and matched very closely to the individual runner

Execfit Training and that elusive 90%

We have several runners in the high 80%s

We are confident of achieving that magical 90% in 2021

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Marathon Taper - work in progress

(12) Weekly Club Training + Beginners 5k

Individualised Schedules . . . . in a Group Setting

PROtraining

for Wimbledon Windmiler Members

in or around Wimbledon Common London SW19

Tuesdays 7.00 pm

Endurance Training

for Hercules Wimbledon AC Members

Wimbledon Park Track London SW19

Thursdays 7.00 pm

Contact: Trevor de Silva, email: execfit1@btinternet.com

. . . . . . . . . at bottom of this section

Run 5 km from a Standing Start a schedule for Absolute Beginners structured by Anne de Silva UKA Coach in Running Fitness.

. . . . . . . . . . . .

Runner Centred Weekly Training

Runners are encouraged to focus on a Key Race(s) or Distance and use others as intermediate events

Every session will be based on these goals and will be in two or more Training Zones (see below)

Two On-Site Computers

Computer 1: holds runners' data such as Personal and Seasonal Bests, Race Plans and other Objectives. This computer also keeps a record of the regular participants weekly training log

Computer 2: Is a Digital Timer to assist runners with their Rep and Recovery times. It also holds Performance Profiles and longer term runner information.

Personal Training Time (PTT)

is prescribed to each runner from Computer 1.

PTT is a function of Current Fitness + Race Target + Type of Session + Duration + Weeks to Race Day

Trevor uses our Precision Training Protocol (Section 3] to generate the PTTs.

.

Other Likely Goals

Race or Distance Specific
Peak Conditioning for races
General Run Training
Returning from Injury re-hab runs
Weight Management

Training Zone Summary - details in Section [3]

Zone 1

Is run at Easy Pace 70-75% and reduces injury risk
Primary Endurance and Weight Management zone
Increases Glycogen Storage and Fat Utilisation
Reduces Resting Heart Rate

Zone 2

Run at 82 -85% the projected 'Marathon Pace' to trigger major bio-mechanical changes and to optimise fat-glycogen metabolism

Zone 3

Increases Resistance and Tolerance to 'Lactates' and is run at 88 to 92%

Zone 4

Increases Aerobic Capacity by improving Oxygen Intake and Utilisation (VO2 max)

Zone 5

Increases Anaerobic Power by improving Leg Speed and Running Efficiency

Zone 6

Specialised training for a 4min mile or sub 2.30 marathon

Run 5km from a Standing Start at the bottom of this section

.

Go to training menu

.

run 5km from a standing start

Structured by Anne de Silva and seen at the London Marathon 2012

It is advisable to see your GP and your dentist before you start a new exercise programme

Important Advice

I started this Walk and Run Plan in late 2010, when I was 60 and ran the London Marathon in 2012
Vary the terrain, roads, path, grass etc.
When you have built up your running to a cumulative 10min, start to stretch your Calves, Hamstrings, Gluteus muscles for 12 sec each, and do the Cat stretch 6 times, before each session
Start with Sunday - Wednesday - Friday. Or Rotate the days to suit, but try to keep a similar spacing.

The Programme

Notes

W - Walk,
R - Run

Week 1

Day 1

[W 10 min + R 30 sec] x 3

Total: W 30 min + R 90 sec

Day 2 & 3 - repeat above

Week 1 - Total

Walk 90 min + Run 4.5 min

*********************************

Week 2

Day 1

[W 10 min + R 30 sec] x 3

Total: W 30 min + R 90 sec

Day 2 & 3 - repeat above

Week 2 - Total

Walk 90 min + Run 4.5 min

*********************************

Week 3

Day 1

[W 10 min + R 1 min] x 3

Total: W 30 min + R 3 min

Day 2 & 3 - repeat above

Week 3 - Total

Walk 90 min + Run 9 min

*********************************

Week 4

Day 1

[W 10 min + R 2 min] x 3

Total: W 30 min + R 6 min

Day 2 & 3 - repeat above

Week 4 - Total

Walk 90 min + Run 18 min

*********************************

Week 5

Day 1

[W 10 min + R 3 min] x 3

Total: W 30 min + R 9 min

Day 2 & 3 - repeat above

Week 5 - Total

Walk 90 min + Run 27 min

*********************************

Week 6

Day 1

[W 10 min + R 4 min] x 3

Total: W 30 min + R 12 min

Day 2 & 3 - repeat above

Week 6 - Total

Walk 90 min + Run 36 min

*********************************

Week 7

Day 1

[W 9 min + R 5 min] x 3

Total: W 27 min + R 15 min

Day 2 & 3 - repeat above

Week 7 - Total

Walk 81 min + Run 45 min

*********************************

Week 8

Day 1

[W 8 min + R 6 min] x 3

Total: W 24 min + R 18 min

Day 2 & 3 - repeat above

Week 8 - Total

Walk 72 min + Run 54 min

*********************************

Week 9

Day 1

[W 6 min + R 8 min] x 3

Total: W 18 min + R 24 min

Day 2 & 3 - repeat above

Week 9 - Total

Walk 54 min + Run 72 min

*********************************

Week 10

Day 1

Walk 2 min +

[W 3 min + R 10 min] x 3

Total: W 9 min + R 30 min

Day 2 & 3 - repeat above

Week 10 - Total

Walk 27 min + Run 90 min

*********************************

Week 11

Day 1

Walk 4 min +

[W 1 min + R 12 min] x 3

Total: W 3 min + R 36 min

Day 2 & 3 - repeat above

Week 11 - Total

Walk 9 min + Run 108 min

*********************************

Week 12

Day 1

Walk 5 min

Run 36 min

Total: W 5 + R 36 min

Likely to be a 5 km run ! well done !!

Day 2 & 3 - repeat above

Week 12 - Total

Walk 15 min + Run 108 min

Calorie Usage

Running 5 km three times a week, every week, uses over 40,000 kcals a year
To lose 1 lb / 0.5 kg in weight, you need to 'use up' 3500 kcals

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