the ART of the POSSIBLE - London SW19
ExecFit Training menu
[ 1 ] Winners Training with ExecFit Academy
[ 2 ] Personalised Training Packages + 4 week Taster Plan
[ 2 ] Personalised Training Packages + 4 week Taster Plan
- Runners who have won important National and International races
- Performed Exceptionally well
[ 2 ] Personalised Training Packages + 4 week Taster Plan
[ 2 ] Personalised Training Packages + 4 week Taster Plan
[ 2 ] Personalised Training Packages + 4 week Taster Plan
- Comprehensive Injury Prevention
- 5 km to Marathon & beyond
- Distant Training Worldwide
[ 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
[ 4 ] Core Strength & Run Conditioning
[ 4 ] Core Strength & Run Conditioning
[ 3 ] Precision Training Protocol + 6 Training Zones
- One-2-One
- Small Group Sessions
- Injury Prevention and Re-hab
- Trevor has conducted over 25000 hours of Strength & Conditioning sessions
[ 5 ] RUNstrong and BODYwise
[ 4 ] Core Strength & Run Conditioning
[ 5 ] RUNstrong and BODYwise
- Run and Sports Specific Strength
- Cardio Conditioning
- Our Training Venues
- 10 reasons for walking
[ 6 ] Our Trainers
[ 4 ] Core Strength & Run Conditioning
[ 5 ] RUNstrong and BODYwise
Trevor de Silva
and
Anne de Silva
[ 7 ] Next Generation, MILE Project + Muscle Fibres
[ 9 ] Local Services we Use
[ 7 ] Next Generation, MILE Project + Muscle Fibres
- Striving for UK National Level or Higher
- a 4 min mile
- Muscle Fibre Types
[ 8 ] Local Running Clubs + Malden Centre
[ 9 ] Local Services we Use
[ 7 ] Next Generation, MILE Project + Muscle Fibres
- Running Academy
- Runner Centered Weekly Training -Section [12]
- Test your 1 mile Time every month
[ 9 ] Local Services we Use
[ 9 ] Local Services we Use
[ 9 ] Local Services we Use
- Olwen Seear Therapies
- Up and Running Sports Shop
- Lettie King - Personal Training in the City
[ 10 ] Training Seminars
[ 11 ] Training Guidelines . . and % Age Grading
[ 9 ] Local Services we Use
- 12 weeks Training to a Marathon Peak
- Smarter Training - 5k to Marathon
- RUNstrong - Strength & Conditioning
[ 11 ] Training Guidelines . . and % Age Grading
[ 11 ] Training Guidelines . . and % Age Grading
[ 11 ] Training Guidelines . . and % Age Grading
- Essential for Beginners and Improvers
- Might be useful for experienced runners
- Aiming for 90% Age Grading
[ 12 ] Weekly Club Training - London SW 19 -
[ 11 ] Training Guidelines . . and % Age Grading
[ 11 ] Training Guidelines . . and % Age Grading
- Progressive and Goal Orientated
- Run 5k from a Standing Start - a schedule for beginners
(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 Mar 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
Nathalie Descusse-Brown
Nathalie Descusse-Brown
Overall Winner
Cotswold Way 50km Challenge 2018
First Lady
- Chiltern 25k Challenge Sept 2020
Gavin McLaughlan
Gavin McLaughlan
Gavin McLaughlan
88% Age Grading
Manchester Marathon 2019
2nd place over 55 age group
2:46:07
W i P
Gavin McLaughlan
Gavin McLaughlan
W i P
(2) Personalised Training packages
<<< Matthew Nutt winning the tough, wet and windy 2020 Sleaford Half Marathon in 1h 12m
Achieve 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 & 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 - 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 significant knowledge of coaching runners 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
includes all of the above
Fees for 12 weeks from £180 to £360
depending on the level of monitoring and debriefs. Longer periods Pro Rata
Discounts, on 12 week plans, for
Wimbledon Windmiler and Hercules Wimbledon members, and Up and Running Sports Shop customers
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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
Distances from 400m to Marathon and beyond, and 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
We specialise in this field and use commonly available technology to train runners, and cyclists,
UK wide and in several countries
Four Week Taster Plan - suitable for all standards
How much can you improve with a dedicated 4 week Plan?
- Every run tailored to suit current standard, aspirations and time available for training
- Includes an essential one-2-one injury Prevention Session
£60 per 4 week introductory module
Totally One-2-One
Personalised Plans combined with One-2-One
Run Sessions and/or Strength & Conditioning
POA
(3) precision Training Protocol
<< Nathalie Descusse-Brown: Overall Winner of the Cotswold Way 50k Challenge 2018
Performance Analysis and Correlation
Our computer model will analyse your performances at various distances and graphically present your PERSONAL PERFORMANCE PROFILE. This shows your Potential at various distances. It also highlights Strengths and Weaknesses in your running and, possibly, in your Training Spectrum.
The Structure
We will then use this 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, of duration or distance, in each zone depends on the race distance, target finishing time, 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 at an Easy Pace and Base Conditioning should 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 % of max heart rate. (78 to 82% 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 effort (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
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
.
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trevor de silva's biography - A summary
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
- 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
- Since 1990 he has been a full-time Coach and Trainer
- In 2006 he qualified as a UK Athletics Coach Trainer, also specialising in Advance Sports Injuries
- Specialism 1 - Endurance Training: As a successful International Cyclist, Trevor averaged over 800 km/week for three years and as a 2.37 marathon runner peaked at 150 km/week
- Specialism 2 - 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 (. . riding with a broken collar bone)
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 - 52 min
- 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
- 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 and Recreation 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
(4) Specific Strength & Sports Conditioning
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 and as a 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
(5) RUNSTRONG - BODYWISE - TRAINING VENUES - Reasons for Wa
RUNstrong is a highly effective Core Strength and Sports Conditioning Session
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
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LOOKING FOR A REASON TO START WALKING?
Here are 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, London, SW19
- Walking and Fitness - as above
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[6] Our trainers
On his way to a second ASIAN GAMES Medal
On his way to a second ASIAN GAMES Medal
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
On his way to a second ASIAN GAMES Medal
- UK Athletics Level 4 Performance Coach
- UKA Advance Sports Injuries
- Special Adviser to National Federations
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
- RUNengland Group Leader
[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 bursary 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
Mile project + Muscle Fibres
The Mile time - the significance
Running a fast mile might seem irrelevant to an endurance runner training for a 5k, 10k or Marathon, but 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 and ‘deciphered‘ them recently! The training is for a three or three and a half lap race with a comment to "hang in there" to the finish!! This distance 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 athlete-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 around 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
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- 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.
(8) running clubs and malden centre
Wimbledon Windmilers Training in Section [12]
Hercules Wimbledon AC Training in Section [12]
Hercules Wimbledon AC Training in Section [12]
Long Term Involvement
Trevor has been a member almost since it's inception in November 1980.
He took over from the Club's founder Jim Braben, around 1982, as the first Club Coach and Team Mnagaer
In 1984/85 Trevor initiated
- the Monthly Club Handicap Series
- the Windmile a one mile race
Both still feature on the club calendar
- PROtraining:
Long Term Involvement
Trevor has been a member almost since it's inception in November 1980.
He took over from the Club's founder Jim Braben, around 1982, as the first Club Coach and Team Mnagaer
In 1984/85 Trevor initiated
- the Monthly Club Handicap Series
- the Windmile a one mile race
Both still feature on the club calendar
- PROtraining: Trevor manages this training session on Tuesdays assisted by Anne on or near Wimbledon Common London SW19
Website
Hercules Wimbledon AC Training in Section [12]
Hercules Wimbledon AC Training in Section [12]
Hercules Wimbledon AC Training in Section [12]
Runner-Centred Club Sessions
Structured Endurance Training on Thursdays at 7.00 pm on Wimbledon Park Track managed by Trevor
Hercules Mile
Test your 1 mile time
Third Thursday of the month
Managed by Trevor, Anne and Maurice Sharp, another Hercules Endurance Coach
Development Squad
Trevor works closely with Hercules Wimbledon AC and m
Runner-Centred Club Sessions
Structured Endurance Training on Thursdays at 7.00 pm on Wimbledon Park Track managed by Trevor
Hercules Mile
Test your 1 mile time
Third Thursday of the month
Managed by Trevor, Anne and Maurice Sharp, another Hercules Endurance Coach
Development Squad
Trevor works closely with Hercules Wimbledon AC and most of the training is based around the Wimbledon Park Track (see Section 7)
WEBSITE
Malden Centre
Hercules Wimbledon AC Training in Section [12]
Malden Centre
Long Term Involvement
Trevor has been running Fitness Sessions at the Malden Centre since it opened in November 1987 and has conducted over 17000 sessions.
Trevor still runs several sessions for General and Sports Specific Fitness
- RUNstrong Core Strength & Run Conditioning
- BODY Wise Sustainable Fitness - keeps you fit year after year
WEBSITE
(9) Local services We use
Up and Running
Sports Massage with Ultra Sound Treatments
Sports Massage with Ultra Sound Treatments
Sports Massage with Ultra Sound Treatments
Sports Massage with Ultra Sound Treatments
Sports Massage with Ultra Sound Treatments
Olwen Seear
UK Athletics Level 3 Coach for over 25 years
olwenseear@gmail.com
07941 898896 / 020 8949 6345
Windsor Ave, KT3 5EY
Personal and Group Training in the City
Sports Massage with Ultra Sound Treatments
Personal and Group Training in the City
(10) Training SEMinars
ExecFit Training has conducted Seminars and 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
ExecFit Training - Seminars / Workshops
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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) general Training guidelines + age grade improvement
<< Meriel Holden winner of the Hong Kong 50km in 2018
- Essential for Beginners
- Experienced runners might find some useful tips
- Personalised Training Plans in Section [2]
Before you start any training programme, see your GP and your Dentist for a check up.
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Choosing your Race Distance
(this section, partly WORK in PROGRESS)
The training schedules for the different distances are quite different.
You can run several race distances in a season or year. For an important race, your main focus should be on that race distance for most of the season or year. Use other distances to test training effectiveness.
- 1 mile and under
Low Total Weekly Distance (TWD) and short Very High Intensity training
- 5 km and 10k
Medium TWD and Fairly High Intensity
- Half Marathon
Medium to High TWD and Moderate Intensity
- Marathon
High TWD and Moderate Intensity.
- Before you start a marathon training programme, talk to your family. Try to allocate the day you do the Long Run to the actual Run and the post run Recovery. All other days can be accommodated around the family
Structuring the week
- If possible plan to run at least three a week from the start.
- Four times a week will increase your Local Muscle Endurance faster and safely; essential for marathon training
- Have at least one rest day a week
- Have at least one rest day or easy day between your Long Run and Speed Work. Preferably one of each.
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 Club
To increase and maintain motivation find a running mate or join a running club. Initially, running alone can sometimes be disheartening. See section (8) for local running clubs.
Increasing 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
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 runs: Sat + Sun AM and PM + Tue + Wed + Thu + a double on Tue or Thu
Utilise the Weekend
The recommended format used by our all race winners
- Long Run on Sat with a shorter recovery run on Sun
- Other hard runs (various forms of Speed Work, 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 Race Pace
- 1min per mile or 45s per km slower than projected marathon pace, see below
or
- 1m 40s per mile or 1m 05s per km slower than 10k pace
or
- 1m 55s per mile or 1m 15s per km slower than 5k pace
Marathon Time Potential
If you have not run a marathon, we can correlate your time at 10k or half marathon to your marathon potential.
Please contact ExecFit Training by email.
Long Run - Pace and Terrain
- Make one of your weekly runs the Longest Run and run at an Easy Pace - see above
- For a projected 4 hour marathon, that is run at an average 9 min 09 sec /mile, 5 min 41 sec/km, Easy Pace is 10:00 mpm / 6:30 mpk
- After 6 weeks, try to run on an undulating route every other week. 90% effort uphill and easy pace down.
Long Run - Distance and Duration
Is dependent on one of the following parameters and
whichever is reached first, irrespective of race finishing time
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 LR should be a maximum of 90 min at Easy Pace
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 guidance
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
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
and 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). 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
The general proportion should be about 60% Carbohydrates (50 complex, 10 simple), 25% fat, 15% protein
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
Taper
(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
Marathon Plan - for beginners (work in Progress)
- I assume you are running about 35m / 56km a week or hoping to reach this by following the above guidelines.
- *Easy Pace (EP) - please see above section or contact ExecFit Training by email at top of the website for your Personal Training Pace (PTP),
a PLAN to get you around - Swap days to suit, but do NOT do two Q sessions on successive days.
- Sat - 13 miles / 21 km [Q1]
Long Run: 120min @ Easy Pace (EP)* - 1min per mile slower than marathon pace
- Sun - 5m / 8k - 45 to 50 min @ EP
- Mon - Rest and do your Strength & Conditioning
- Tue - [Q2] 9m / 15k
20min @ EP + [5min @ 90% (or PTP)* + 2min Walk] x 5 to 6 reps + EP cool down to make up 9m/15k.
- Wed - Rest
- Thu - 9m / 15k - 90min @ EP
xxxxxxxx Work in Progress xxxxxxx
N O T E S
GPS: if you use a devise, we can specify an accurate pace, if you send us any recent race times: 5k, 10k, 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
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 that average pace, you are likely to lose two or three times that 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.
- Walk across the start line and start running after a 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
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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 mid to high 80% range
- We are confident of achieving that magical 90% in 2021
Marathon Taper - work in progress
(12) Weekly Club Training- wip
Runner Centred Training
PROtraining
for Wimbledon Windmilers
in or around Wimbledon Common London SW19
Tuesdays 7.00pm
Endurance Training
for Hercules Wimbledon
Wimbledon Park Track London SW19
Tuesdays 7.00pm
Contact: Trevor de Silva, email: execfit1@btinternet.com
Runner Centred Philosophy
Goal Orientated
- Runners are encouraged to focus on a Key Race 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)
Personal Training Time (PTT)
- is prescribed to each runner from one of two on-site computers.
- The computers hold the runners' data such as Personal and Seasonal Bests, Race Plans and other Objectives.
- Is a function of Current Fitness + Race Target + Type of Session + Duration
- These times are given out at the each session.
- Trevor used our Precision Training Protocol, a computer programme developed by him in 2005, to generate the PTTs.
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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
5km - Absolute beginners to sub 16 min runners
Cost per 4 week Personalised 'Taster' Plan - £60
Multiples - pro rata
Includes an Essential Injury Prevention Plan
Run 5 km from a standing start - details below
Is achievable in 12 weeks and running 3 times a week
- If you have never run before and would like to do so, we will get you started. The time scale will match the time you have available for running
- If you are running a few minutes at a time, we will help you to increase your running distance
Intermediates 25 - 30 min
- You have been running for a while and not getting any faster, we will show you how to climb from this plateau
Improvers 20 - 25 min
- You would like to run bit faster and would like more guidance
- We have individual plans for you
Getting serious Sub 20 min
- You are running about 4 x week and would like to improve your Personal Best
Sub 16 min and lower
- We have runners at this level who have improved from 20 min
- You will follow a 6 zone training format and 50 m/80 km per week
run 5k from a standing start
Before you start any exercise programme
See your doctor and your dentist
Basic Plan
- It is a Walk and Run Programme
- 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. 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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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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