the ART of the POSSIBLE - London SW19

the ART of the POSSIBLE - London SW19
Make your Future Arrive on Time
Make your Future Arrive on Time
Precision Training Protocol developed by ExecFit Training forms the basis of our Personalised Training Plans
Overall Winner
First Lady
Overall Winner
Cotswold Way 50km Challenge 2018
First Lady
Chiltern 25k Challenge 2020
88% Age Grading
Manchester Marathon 2019
2nd in V55 - 2:46:07
W i P
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)
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]
Nutrition and Hydration
Fact-sheets on balance and timing
Runner Feed Back, KPi and Adaptation
Race Preparation and Training to a Peak
Key Races - Strategy and Analysis
Intermediate Races - a means to an end
Core Strength & Run Conditioning
a One-2-One Session (or using our Distant Training Approach)
To Reduce Risk of Injury and Improve Performance
***** ***** ***** £ £ £ £ £ £ £ ***** ***** *****
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?
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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
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
We specialise in this field and use commonly available technology to train runners and cyclists.
Absolute Beginners
Run 5 km from a Standing Start
Bottom of Section [12]
Designed by our coach Anne de Silva
*********
Categories
30 to 40 min
You have been running for a while and not getting any faster, we will show you how to climb from this plateau
25 to 30 min
You would like to run a bit faster and need more direction.
We have individual plans for you.
20 to 25 min
You are running about 4 times a week and would like to improve your Personal Best
16 to 20 min
You are getting quite serious and need more guidance
Sub 16 min
Your schedule will includes sessions in 6 Training Zones
Personalised Plans combined with One-2-One
Run Sessions and/or Strength & Conditioning
POA
Race Analysis and Correlation
Our computer model will analyse your performances at various distances and graphically present your
Personal Performance Profile
The Structure
We will then use this data to structure your training plan applying bias to compensate for above Strengths and Weaknesses. These will relate to Leg Speed and Run Efficiency, Aerobic Capacity, Anaerobic Power, Medium to Long Range Endurance etc
Our computer model will prescribe a PTT in each of the following Six Training Zones for training distances from 200m to 1k, 1mile and beyond.
The PTT is a function of
Current Fitness + Race Target + Type of Session + Duration.
Zone 1
Zone 2
Zone 3
Zone 4
Zone 5
Zone 6
Sat - 30 min @ 5.30mpk + [25min@4.55 + 25min@5.30] x 2 + @5.30 to make up 30 km
Sun - 45 min @ 6.00
Mon - Rest and Strength & Conditioning
Tue - 30 min @ 5.30 + [15@4.40 + 2 min Walk] x 3 + @ 5.30 to make up 20 km
Wed - 35 min @ 5.30
Thu - 60 min @ 5.30 on undulating course
Fri - Rest and Strength & Conditioning
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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
Specialisms -
Other sporting achievements
Details in Section (5) below
£40 to £50 per 30 min session. There is a discount for Wimbledon Windmilers and Hercules Wimbledon members
Venues in and around London SW19
As a successful International Cyclist, Trevor averaged over 800 km/week for three years. As a 32min 10k and 2.37 marathon runner peaked at 150 km/week.
He will draw on this knowledge of training, at the edge, to structure your run session for distances from 800m to the marathon and beyond with a Personalised Training Plan - Please see Section 2
Trevor has over 25,000 hours of experience. Over many decades, he has analysed, filtered and selected the most effective exercise routines for Specific and General improvements
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
Suitable for
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:
60 minute session: Small group, (max 10). Wednesdays at 7.00pm @ £10-00
BODYwise was designed and developed by Trevor de Silva, in the 1980s, as a complete fitness session of 90 mins.
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!
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Trevor de Silva
Specialist in
Key Objectives
How to nominate
Prerequisites
Methodology
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
Nominee Profile
Current 5 km run form with some flexibility
Scroll down for Mile Project
Running a fast mile might seem irrelevant to an endurance runner who might be training for a 5k, 10k or Marathon. A mile time can be correlated to times for longer distances. This means it will be helpful in highlighting any issues/weaknesses in their training programme
For example: To run a 3h marathon, the mile time needed would be around 5.35. There will be many individual variations due to different muscle fibre compositions
For example a runner with significant Type 1 (see below) slow twitch fibres and 'adapted' Type 2A fibres, is likely to run a 3h marathon with a mile time of around 5.40 or slower. However, if a runner with a mile time of 5.35 fails to achieve a 3h marathon, it would indicate that their training for medium and long term endurance was lacking in intensity and/or duration
the 4 minute mile
.
How they work
During training and racing
Muscle Fibre Adaptation: for Speed or Endurance
details www.runthrough.co.uk
. . . . . MARCH 2021 . . . .
Sat 27 Mar
Sun 28 Mar
details www.runthrough.co.uk
. . . . APRIL 2021 . . . .
Sat 3 Apr
Sun 4 Apr
Mon 5 Apr
Sat 10 Apr
Sun 11 Apr
Sun 18 Apr
Sat 24 Apr
Sun 25 Apr
details www.runthrough.co.uk
. . . . MAY 2021 . . . .
Sat 1 May
Sun 2 May
Sun 16 May
Sat 22 May
Sun 23 May
details www.runthrough.co.uk
. . . . JUNE 2021 . . . .
Sat 5 Jun
Sun 6 Jun
Sun 13 Jun
details www.runthrough.co.uk
. . . . . JULY 2021 . . . . .
Sat 24 Jul
Sun 25 Jul
details www.runthrough.co.uk
. . . . . August . . . . .
Sat 7 Aug
Sun 8 Aug
details www.runthrough.co.uk
. . . . . . September . . . . .
Sun 12 Sep
Sat 18 Sep
Sun 19 Sep
Sat 25 Sep
Sun 26 Sep
Windsor, Ealing, Warrington HM
details www.runthrough.co.uk
. . . . . . . October . . . . . .
Sun 24 Oct
MAJOR MARATHONS
details www.runthrough.co.uk
details www.runthrough.co.uk
Olwen Seear
UK Athletics Level 3 Coach for over 25 years
olwenseear@gmail.com
07941 898896 / 020 8949 6345
Windsor Ave, KT3 5EY
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The Topics
Topics
· Coaching Formats
· Pace and Intensity
· 6 Training Zones
· Optimising Training: 3, 4, 5 days and more
· Increasing Distance: % and Frequency method
· Long Run Parameters
· Training Formats
· 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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. . . . . . Please see Notes below Training Guidelines
Do the Long Runs on Saturdays in sequence. They will be updated every 4 weeks.
25min @ EP + [5min @ 90% (or PTP) + 5min EP] continuous for 25 - 40mins + EP cool down to make up your plan for the day.
25min @ EP + [5 - 6 min @ 90% (or PTP) + 1 - 2 min Jog/Walk] x 4 to 6 reps + EP cool down to make up your plan for the day.
25min @ EP + [3min @ 95% (or PTP) + 3min Jog/Walk] x 5 to 6 reps + EP cool down to make up your plan for the day.
25min @ EP + [200m @ 98% (or PTP) + 200m Walk] x 6 to 10 reps + EP cool down to make up your plan for the day.
. . . . . . . . Notes
email: execfit1@btinternet.com
70 -75% Easy Pace: Is easy effort conversational pace.
85% effort
90% effort
95% effort
98% effort
Strides: different coaches have their own spec, all fairly similar. This is ours:
For more information, contact execfit1@btinternet.com
. . . . . . .
. . . . . .
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 and Anne 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.
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:
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 maximum of 10m/16k per run
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
Utilise the Weekend
The format used by all our race winners
Easy Pace
Proportion per week
Easy Pace
Relative to projected Race Pace
or
or
Marathon Time Potential
If you have not run a marathon before, we can correlate your Potential Marathon Time using your 10k or half marathon time. Please contact ExecFit Training by email.
Long Run
Pace and Terrain
Long Run
Distance and Duration
Is dependent on the following parameters and
Whichever is reached first
Marathon
Half Marathon
Last weekend before race
Your Long Run should be a maximum of 90 min at Easy Pace
Mixed your 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
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.
It is best not to do S&C and hard run on the same day.
If you have no choice, 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
Pre Training Warm Up
Post Training
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
Total Distance per Week at bottom of this section
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
90% effort
95% effort
98% effort
Strides: different coaches have their own spec, all fairly similar. This is ours:
For more information, contact execfit1@btinternet.com
xxxxxxxx Work in Progress xxxxxxx
Start Strategy that we suggest for first timers and beginners
Walking during marathon
This will seriously affect your rhythm and time. Try shuffling forward rather than walking
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What is Age Grading?
Execfit Training and that elusive 90%
Use the 'Increasing Weekly Distance' above under Training Guidelines to reach:
. . . . . . max kms per week . . . . . .
Wk No 60kpw 70kpw 80kpw
18 48km 56km 64km
17 48 56 64
16 42 49 56
15 54 63 72
14 54 63 72
13 42 49 56
12 60 70 80
11 48 56 64
10 60 70 80
9 42 49 56
8 60 70 80
7 48 56 64
6 60 70 80
5 54 63 72
4 54 63 64
3 48 56 64
2 48 56 56
Last week (for all training distances) run EP all days
Sat: 90min
Sun: 45min
Mon: Rest
Tue: 45min
Wed: 30 - 35min
Thu: Rest
Fri: Rest or 25min
Sat: 20min
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.
. . . . . . . . . . . .
Two On-Site Computers
Personal Training Time (PTT)
Zone 1
Zone 2
Zone 3
Zone 4
Zone 5
Zone 6
.
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It is advisable to see your GP and your dentist before you start a new exercise programme
Notes
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
*********************************
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
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