ExecFit Training

ExecFit Training menu

[ 1 ] Winners Training with ExecFit Academy

[ 2 ] Personalised Run Training + Distant Training Worldwide

Winners of National and International races

Exceptional Performances

Find out more

[ 2 ] Personalised Run Training + Distant Training Worldwide

1mile, 5k to Marathon, XCs, Ultras, UTMBs, Park Runs

Duathlon + Triathlon

Distant Training in Nine countries

Find out more

[ 3 ] Precision Training Protocol + 6 Training Zones

[ 2 ] Personalised Run Training + Distant Training Worldwide

[ 3 ] Precision Training Protocol + 6 Training Zones

Precision Training Protocol

was developed by

Trevor de Silva at ExecFit Training

It forms the basis of our

Personalised Running Plans

Find out more

[ 4 ] Specific Strength & Run Conditioning

[ 6 ] Our Trainers + Link to Deep Relaxation

[ 3 ] Precision Training Protocol + 6 Training Zones

One-2-One

Small Group Sessions

Injury Prevention, Rehab

25000 hrs Strength & Conditioning Experience

Find out more

[ 5 ] RUNstrong & BODYwise at Malden Centre

[ 6 ] Our Trainers + Link to Deep Relaxation

Run & Sports Specific Strength & Conditioning

Cardio Conditioning

Our Training Venues

10 reasons for Walking

Find out more

[ 6 ] Our Trainers + Link to Deep Relaxation

Trevor de Silva

UKA Level 4 Performance Coach + Advance Sports Injuries

Anne de Silva

UKA Coach in Running Fitness

Link to Deep Relaxation

https://youtu.be/kwvXdzEpnss

find out more

[ 7 ] HIGH Performance PROGRAMME + MILE Project + Muscle Fibres

[ 9 ] Local Services and Products we Use

[ 7 ] HIGH Performance PROGRAMME + MILE Project + Muscle Fibres

Former Development Group. Aiming for National Level or Higher

a 4 min mile, 2.30 marathon etc

Find out more

[ 8 ]

[ 9 ] Local Services and Products we Use

[ 7 ] HIGH Performance PROGRAMME + MILE Project + Muscle Fibres

Selection of Local Races

Find out more

[ 9 ] Local Services and Products we Use

Lettie King - Personal Training in the City

Up and Running Sports Shops

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

Train Smarter - a Seminar

5k to Marathon

Bespoke Seminars for Clubs and Organisations.

Find out more

[ 11 ] RUNNING MATTERS Guidelines and Schedule

[ 12 ] Weekly Club Training + 5k for Beginners

Beginners to Advanced

5k to Marathon & beyond

Improving Age Grading

Triangular Hills: Multi Intensity Training

Find out more

[ 12 ] Weekly Club Training + 5k for Beginners

Individualised Schedules in a Group Setting
Uses a Runner Database
Two Digital Stop Clocks with split timers

Run 5 km from a Standing Start: for Absolute Beginners

Find out more

(2) Personalised Running Plans

<< Meriel Holden: London Marathon 2021

Suitable from beginners to the more advanced runners

Training towards your

FULL POTENTIAL not just a PERSONAL BEST

will show a Step Change in your Running Performance

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

Increase your CONFIDENCE Improve your COMPETENCE

With a Personalised Training Package

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

applying Science to Practice

details in Section [3]

Every Training Session will be specified by Pace and/or a Personal Training Time and Distance. They will be in one or more of the Six Training Zones that contain the five run training variables

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

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

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

Race Preparation and Training to a Peak

Trevor de Silva 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 combine 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

. . . . . . . . . . . . . . . . . . . . . Overall Plan. . . . . . . . . . . . . . . . . . . . . . .

Long, Medium and 7 day plan

consistent with

Lifestyle and days and times available for training and

Key and Intermediate Races

We have over 100,000 training schedules in our database

. . . . . . . . . . . . . . . . . . . . . £ £ £ £ £ £ £ . . . . . . . . . . . . . . . . . . . . . . .

Wimbledon (UK) based club runners*

includes all of the above

£60 per month by standing order, or

£180 for a 12 week plan, shorter and longer periods pro rata

* Wimbledon Windmilers and Hercules Wimbledon members

Up and Running Sports Shop customers
Lettie King Personal Training Clients in the City of London

. . . . . . . . . . . . . . . . . . . . . £ £ £ £ £ £ £ . . . . . . . . . . . . . . . . . . . . . . .

12 Week Plan non-Wimbledon based runners - £360

includes all of the above

depending on the level of monitoring and debriefs.

Longer periods Pro Rata

. . . . . . . . . . . . . . . . . . . . . £ £ £ £ £ £ £ . . . . . . . . . . . . . . . . . . . . . . .

12 Week Taster Plan - £180

How much can you improve with a Structured 12 week Plan?

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

See typical Training plan

400m to Marathon and beyond + all Triathlon Formats

Suitable for Runners at ALL Levels

From Club to National and Internationals

. . . and for Beginners

Olympic, Asian and Commonwealth Games

2 to 4 year plans - POA

Our Distant Training Groups

We specialise in this field and use commonly available technology. We currently advice federations and individual runners in the following countries

France

China

Hong Kong

Japan

Malaysia

Singapore

Sri Lanka

Thailand

Park Run and 5 km plans - suitable for all standards

Beginners Plan at bottom of Section [12]

Run 5 km from a Standing Start, designed by coach Anne de Silva

. . . . . . . . . . . . . . . . . . 5k Improvers to Advance . . . . . . . . . . . . . .

Current Times

30 to 40 min

You have been running for a while and not getting any faster, we will show you how to climb up from this plateau

25 to 30 min

You would like to run a bit faster and need more direction.

We have individual plans for you.

20 to 25 min

You are running about 4 times a week and would like to improve your Personal Best

16 to 20 min

You are getting quite serious and need more guidance

Sub 16 min

Your schedule will include sessions in 6 Training Zones

Totally One-2-One

Personalised Plans combined with One-2-One

Run Sessions and/or Strength & Conditioning

POA

Go back to Training menu

(3) precision Training Protocol + Training Zones

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

. . . . . . . an optimum Balance of Science and Practice . . . . . .

Personal Performance Profile

First, a Computer Model will analyse your race times, whatever is available, 5k, 10k, HM or Marathon.

It will present the results digitally and graphically, showing 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 and successful Major Games experience we have over 100,000 training configurations. Caters for most levels of runner

Plans from a 4 min mile to 7 min mile and from a sub 2.20 to a 4 hr marathon

6 Training Zones

We use 6 step change Training Zones. Each one 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 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 is at an Easy Pace at around 70 to 75% of Maximum Heart Rate (MHR) and 65 to 70% VO2 max.

Base Conditioning will be, mainly, in this Zone

Primary endurance building and weight loss zone

Promotes adaptation and benefit from harder runs

Builds up resistance to injury

Improves body fat utilisation by improving blood flow to muscles by increasing the number of mitochondria and capillaries.

Increases glycogen (carbohydrate) storage

Reduces the Resting Heart Rate by strengthening the heart muscle and 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'. Elite runners can run at 86%.

You will optimise fat/glycogen mobilisation and trigger major bio-mechanical changes.
Run in Interval or Tempo format

. . . . . . . . . . . . . . . . . Zone 3 . . . . . . . . . . . . . . . .

Improves your Resistance and Tolerance to fatigue and increases your Lactate Tolerance when racing.

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 critical and variable. This will depend on your Rate of Recovery which is related to your Breathing Intensity. We monitor these 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

These are run at 100% MHR and 100% VO2 max. They equalise at this effort.

Many runners CAN run at a faster pace for short period.

. . . . . . . . . . . . . . . . . Zone 5 . . . . . . . . . . . . . . . . .

Faster runs up to 500m at your estimated One Mile Race Pace

These 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 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 and UTMBs

back to Personalised Training Packages

.

trevor de silva's biography - A summary

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

Coaching Qualifications and Specialisms

Qualifications

Trevor has been a UK Athletics Level 4 Performance Coach since 1985. He is qualified to advise and coach runners form beginners to Senior Internationals.

He is also 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 before the ASIAN GAMES. As a runner he peaked at 150 km/week

Strength & Conditioning for PERFORMANCE and INJURY PREVENTION: Trevor has over 25,000 hours of experience (including more than 17000 sessions at the Malden Centre) 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

Other sporting achievements

Qualified for two Olympic Games (cycling)

Running Personal Bests: at a more modest level, 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 at National Level

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

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

Go back to Training Menu

Trevor came to the UK, from Sri Lanka, to study engineering.

He achieved his Royal Charter in Mechanical Engineering and then a Masters in Business Administration.

Go back to Training Menu

(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)

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 17000 sessions at the Malden Centre. 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 competition, 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 that individual and their sport. Maximum 10 participants per group.

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

Venue: ExecFit Training and Running Academy at the Malden Centre KT3 4TA since 1987 and over 17,000 sessions and 25000 hours (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.

.

Looking for a REASON to START WALKING for Fitness?

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

.

Go back to Training menu

[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] High Performance PLAN + Mile project + Muscle Fibres

HIGH performance PLAN

Pre-requisites

Current 5km time: Males: sub 16min, Females: 18min
Very high % Age Grading, c.National level.

UK Group is partly based in Wimbeldon

Trevor works closely with this small and very talented, disciplined and committed group. Aspirations include: running a sub 2.30 marathon, 1.09 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)

...........

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 near 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

Surrey League

(Contact team captains)

26 Jun -Richmond 10km

16 Jul - Elmore 7 miles TBC
24 Jul - Elmbridge 10km

. . . . Major Marathons 2022 . . . .

Berlin 25 Sep
London 2 Oct
Amsterdam 16 Oct
Dublin 30 Oct
New York 6 Nov
Valencia 4 Dec

. . . . Major Marathons 2023 . . . .

Tokyo 5 Mar
Manchester 16 Apr
Boston 17 Apr
London 23 Apr
Berlin 23 Sep (tbc)
New York 5 Nov

Race Details www.runthrough.co.uk www.runbritain.com

. . . . . . . . . . June 2022 . . . . . . . . . . .

Sat 18 - Regents Pk 5 & 10k

Sat 25 - QEOP 5k - HM
Sun 26 - Humber bridge HM
Sun 26 -Rich Pk HM

Race Details www.runthrough.co.uk www.runbritain.com

. . . . . . . . July 2022 . . . . . . . . . . .

Sun 3 - Goodwood 5k - HM
Fri 8 - Val D'Aran 160k trail
Sun 10 - Regents Pk 5 & 10k
Sat 16 - QEOP 5 & 10k
Sun 17 - Dorney 5k- HM
Sun 17 - Nottingham 5k - HM

. . . . . . . . . August 2022 . . . . . . . . . .

Sun 7 - Wimb HM
Sat 13 - Kemp Pk 5 - HM
Sun 14 - Rich Pk HM
Sat 20 - Batt Pk 5 & 10k
Sat 27 - Lee Valley 5k-HM
Sat 27 - Dorney 5k-HM
Sun 28 - Thorpe & Egham 10k, HM

Race Details www.runthrough.co.uk www.runbritain.com

. . . . . . . September 2022 . . . . . . . .

Sun 4 - Bedford HM
Sat 10 - Kew 10k, Batt Pk HM
Sun 11 - Kew HM
Sun 18 - Thorpe Pk 5 & 10k
Sun 25 - Berlin M,
Sun 25 Goodwood 5k, 10k, HM, M

. . . . . . . . . . October 2022 . . . . . . . .

Sun 2 LONDON M
Sun 16 - Wimb HM
Sat 22 - Batt Pk 5 & 10k
Sun 23 - Leicester 10k,
Sun 23 - Bedford 5k - M
Sat 29 - QEOP 1m - M
Sun 30 - Herts 10k, HM

Race Details www.runthrough.co.uk www.runbritain.com

. . . . . . . November 2022 . . . . . . .

Sun 6 - Rich Pk HM
Sat 12 - Batt Pk HM
Sat 19 - Kemp Pk 5k - HM
Sun 20 - Hampt Ct Palace 10k
Sat 26 - QEOP 1mile to M
Sun 27 - Bedford M

. . . . . . . . December 2022 . . . . . . . .

Sun 4 - VALENCIA M,
Sun 4 -Goodwood 5k-M
Sat 3 - Batt Park 5 & 10k
Sun 18 - Wim Comm 5,10k Xmas Run -

Race Details www.runthrough.co.uk www.runbritain.com

. . . . Major Marathons 2023 . . . .

Tokyo 5 Mar
Manchester 16 Apr
Boston 17 Apr
London 23 Apr
Berlin 23 Sep (tbc)
New York 5 Nov

. . . . . . . . January 2023 . . . . . . . .

Sat 7 Jan - Batt Pk HM

. . . . . . . . February 2023 . . . . . . . .

Sat 11 - Batt Pk 5, 10k
Sun 12 - Goodwood 5k - M
Sun 25 - Leicester HM

. . . . . . . . March 2023 . . . . . . . .

Sun 5 - TOKYO Marathon
Sat 11 - Batt Pk HM
Sun 26 - Hampt Ct HM

. . . . . . . . April 2023 . . . . . . . .

Sat 1 - Batt Pk 5, 10k
Sun 2 - PARIS M
Mon 17 - BOSTON M

Go home

(9) Local services and products We use

Up and Running

Stocked at Selfridges, Liberty London etc and . . . . . online

Personal and Group Training in the City of London

Gait Analysis

Running Shoes

Sports Wear

East Sheen SW14 8AN

020 8878 4466

www.upandrunning.co.uk

Personal and Group Training in the City of London

Stocked at Selfridges, Liberty London etc and . . . . . online

Personal and Group Training in the City of London

Health & Fitness Specialist
www.bodiesbylettie.com

Stocked at Selfridges, Liberty London etc and . . . . . online

www.verdantalchemy.co.uk.

go back to Training menu

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Stocked at Selfridges, Liberty London etc and . . . . . online

...

go back to Training menu

.

...

.

....

(10) Training SEMinars

ExecFit Training has conducted Workshops for the following

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

Training Smarter - a Seminar

The Topics

Introduction

Rest - Regeneration - Easy Pace

Optimising your Weekly Structure - sessions a week

Pace, Intensity and 6 Training Zones

Training Proportionality - Long Run Parameters

Increasing Distance - frequency and 10% method

Final Week

Avoid Interference Effect reduce risk of injury

Static & Dynamic Stretching in Run Warm Up

Post Training Routine

Core Strength & Run Conditioning: reducing Injury Risk & Increasing Performance

Presented by Trevor de Silva UKA Level 4 Performance Coach + Coach Trainer + Advance Sports Medicine and Anne de Silva UKA Coach in Running Fitness and Run England Group Leader

x

Back to Training Menu

x

. mm

(11) Running Matters - Training guidelines

Weekly Training Schedule

<<<<< Matthew Nutt - 2h 32m - London Marathon 2021

. . . . . . NOTES and INDEX below this Schedule

Format to utilise the weekend

Rotate days to suit, keep same spacing

Fri: Rest + Carbs + Hydrate;

Sat: week 1/2 - Long Run (Q1): 45 - 120mins Steady Run at Easy Pace (EP) 75% effort. Undulating Course, if possible, 85 - 90% Uphill, EP down

Sat: week 2/2 - Long Run (Q1): Include in the middle of Steady Run, 2 - 4 reps x [5min @ (82 - 84% effort or Marathon Pace ) + 5min EP] on Flattish Course.

(. . . . . . Important Long Run Parameters in Index [G] )

Sun: 35 - 60min (max) @ Easy Pace - important Recovery and Adaptation run. Include 3 - 5 strides in Week 1/2

Mon: - Rest or EP run if on high weekly distance + Strength & Conditioning

Tue: (Q2) 6 - 12miles / 10 - 20km

15min @ EP + [3 - 10 min @ 90% (or PTP* see below) + 2min Jog/Walk] x 5 to 8 Reps + EP to make up your planned distance/time for the day.

Wed - Optional 35 - 60min or Rest + Strength & Conditioning

Thu - Option 1: 5 - 9miles/8 - 15km @ EP is your marathon training option and your 4th or 5th day of training

Thu - Option 2: 5 - 9miles/8 - 15km as follows.

20min @ EP + [1 - 3min @ 95% (or PTP*) + 2 to 3min Jog/Walk] x 4 to 6 reps + EP cool down to make up your planned distance/time for the day. This third hard day is not suitable for marathon training - use Op 1.

Thu - Option 3: Hill Training: for hilly races only . Hill reps are not required for racing on the flat. Incorporating hills into your Long Run is far more.effective, see Sat runs. also Index (S)

Final 18 weeks training in next section

. . . . . . . . . . . . . . . . . . . . . Basic Notes . . . . . .. . . . . . . . . . . . . . . . . .

* If you would like your Personal Training Pace (PTP), please send your target times for 5k or 10k or HM to Trevor or Anne de Silva on execfit1@btinternet.com

Rotate / Swap days to suit, but keep same spacing

DO NOT do two hard* sessions on successive days, have one or two rest or EP days in between. This reduces the risk of injury.

* Hard sessions are Speed Work, Long Runs, Races or Hill Reps

For Bespoke Running Plans

Go to Personalised Plans

Index - RUNNING Matters

( A ) Current standard and Aspirations

( B ) Basics, Shoes, Warm Up and Running Clubs

( C ) Race Distance and Time Commitment

( D ) Increasing Distance and beginners

( E ) Weekly Structure and Training Frequency

( F ) Easy Pace: Proportion and Pace in min/km, min/mile

( G ) Long Run: Distance, Pace, Terrain etc

( H ) Speed Work and Hill Runs ( S )

( J ) Spacing the Runs

( K ) Pre and Post Training Routines

( L ) Strength & Conditioning

( M ) Taper

( N ) Injuries

( P ) Nutrition

(Q) Perceived Effort

(R) Strides

(S) Triangular Hills - 3 Options

Weekly Distance for final 18 weeks, before a race, next Section below

. . . . . for more information, email execfit1@btinternet.com

( A ) . . . . . . . Current Standard and Aspirations . . . . . . .

Beginners

structure and follow your own plan using the guidelines shown below and at the top of this sestion.

Experienced Runners

who want to improve, are likely find some useful tips

To achieving a Personal Best or Your Full Potential,

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

( B ) . . . . . . . BASICS - SHOES - RUNNING CLUBS . . . . . . .

Before you start

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

Shoes

Visit a shoe shop with computer gait Analysis and get advice on your choice of shoes.

We use Up and Running sports shops see Section (9)

Running Mate or Join a Club

To increase and maintain motivation find a running mate or join a running club. Initially, running alone can sometimes be disheartening.

See section (12) for local running clubs in London SW19.

Wimbledon Windmilers and Hercules Wimbledon

Members can join one of Trevor and Anne de Silva's Weekly Group Training sessions in Wimbledon SW19 in the UK

for more info, please contact ExecFit Training by email

( C ) . . . . RACE DISTANCE and TIME COMMITMENT . . . .

Training for different distances are very different in terms of time required. They will be dependent on individual aspirations.

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 for your key race/distance.

1 mile and under

Low Weekly Distance
Very High Intensity
50 to 100km per week

5 km and 10k

Medium Weekly Distance
Fairly High Intensity
50 to 150km per week

Half Marathon

Medium to High Weekly Distance
Moderate to High Intensity
60 to 200km per week

Marathon

High Weekly Distance,
Moderate to High Intensity
65 minimum to 200 km per week +

Minimum Distance for a marathon:

Unless you are frequently running 35-40 miles, 55-65 km a week, it is unlikely that your body will be ready for the 26.2 mile / 42.2 km journey.
Run this weekly distance at least once for your first marathon

Final 18 weeks before a Key Race next section below.

( D ) . . . . . INCREASING Weekly DISTANCE . . . . . . . . .

Starting to Run

(or returning after a break)

Little and often is best. Consistency is the key
Try to run at least 3 x week, spaced out, see (E)
20min 3 x week is better than 30min 2 x week, etc.

Increasing Distance

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

For example: If running:

3 times a week, increase by 3 miles/5 km,
5 times a week, increase by 5 miles/8 km etc

We find this method better that the traditional 10%. Experience has shown us that it reduces the risk of injury as the body adjusts to the higher distance before the next increase.

Final 18 weeks DISTANCE per WEEK is at the bottom

( E ) . . . . . . WEEKLY STRUCTURE & FREQUENCY . . . . . . .

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

Rotate the days to suit your life style, but try keep the same spacing between runs.

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

'Utilising the Weekend' format is used by all our UK Race Winners and Internationals.

Long Run on Sat and a shorter recovery run on Sun
Speed Work in various formats on Tue and/or Thu.
Hill Run (for a hilly race) on Thu instead of a fast run or an easy run depending on the distance you are training for.

( F ) . . . . . . . . . . . . . . . . . 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

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.

( G ) . . . . . . . . . . . . . . . . . LONG RUN . . . . . . . . . . . . . . . . . . . . . . .

Pace and Terrain

Make one of your weekly runs the Longest Run and run at your Easy Pace

After 6 weeks, try to run on an undulating route every other week. 85 to 90% effort uphill, Easy Pace down

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

Time, Distance, Duration

Is dependent on the following three parameters and

whichever is reached first

Marathon Long Run

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

Half Marathon, 5, 10k Long Run.

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 Long Run Weekend before Marathon, HM, 10k or 5k

maximum of 90 min at Easy Pace

Mix your Terrain

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

( H ) . . . . . . . . . . . HILL RUNs and Speed Work . . . . . . . . . . . . .

Hill Runs in General - for more specific see (S)

Specific Hill reps are not essential for a race that is generally on flat terrain. See long Run Pace and Terrain

Speed Work

for a Marathon

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 / 5:15 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

( J ) . . . . . . . . . . . . Spacing your Runs . . . . . . . . . . . . . . . . . . . . .

To avoid the Interference Effect, when at best, you can lose some benefit from both runs. At worst, you can increase the risk of injury.

Muscle fibres, slow and fast twitch (and convertible), 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

( K ) . . . . . . . . Pre and Post Training Routines . . . . . . . . . .

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 10 min to 30 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

( L ) . . . . . . . . . Strength & Conditioning . . . . . . . . . . . . . . . . . .

Should be an essential part of your programme to enhance performance and reduce the risk of injury.

It is best to do S&C on a Rest or Easy Pace day.

If you have to do it on a Hard Run day, leave at least 5 hours between a S&C session and the Hard Run (Long Run, Hill Run or Speed Work). This is to reduce risk of injury. ##
RUNstrong: the Core Strength & Run Conditioning sessions at our Running Academy at the Malden Centre KT3 4TA, are fully subscribed.

( M ) . . . . . . . . . . . . . . Marathon Taper . . . . . . . . . . . . . . . . . . . .

Work in Progress - Contact ExecFit Training

Reducing the weekly distance) is not required if you are running less than 35 miles / 55 km a week and it can even be counter productive

( N ) . . . . . . . . . . . . . . . . . . Injuries . . . . . . . . . . . . . . . . . . . . . . . .

The results of a global research project Trevor de Silva was involved indicates the following main causes of injury.

Length of Long Run is disproportionate to total weekly distance;
- For example: if you are running 30mi/50km a week, the maximum LR should be a 12mi or 20km;

Two hard runs (Long Run, Speed Session, Hills Reps, Races etc) on successive days;

Cadence below 165

Please contact ExecFit Training

email: execfit1@btinternet.com

( P ) . . . . . . . . . . . . . . . . . Nutrition . . . . . . . . . . . . . . . . . . . . . .

We have two FACTSHEETS

Race Nutrition
Carbohydrate Optimisation

Please contact ExecFit Training

email: execfit1@btinternet.com

( Q ) . . . . . . . . . . . . . . . Perceived Effort . . . . . . . . . . . . . . . . . .

70 -75% effort - Easy Pace

Is easy conversational pace. 1min per mile / 45sec per km slower than marathon pace (85% effort)]

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

( R ) . . . . . . . . . . . . . . . . . . . Strides . . . . . . . . . . . . . . . . . .

Different coaches have their own methods, all fairly similar.
This is ours:

From EP, increase pace gradually over a 10 sec period to c.90% effort
Hold that pace for 10 sec
Then gradually slow down to EP over the next 10 sec period
Then run EP for c. 2 min
This is ONE STRIDE

For more information, contact execfit1@btinternet.com

( S ) . . . . . . . . . . . . . Triangular Hills . . . . . . . . . . . . .

(Multi-Intensity Gradient Training)

Option 1 - Improves Lactate Tolerance

Option 2 - Increases Oxygen Intake & Utilisation (VO2 max)

Option 3 - Enhances Endurance

Course - Triangular Circuit as follows

Flat (200 - 300m)
Uphill c. 4 - 5 % (500 - 600m)
Downhill (500 - 600m)
There is a lot of flexibility in these distances;

Technique and Method

Run at Prescribed Pace for specified cumulative limit, or less
Use as a stand-alone session to complement your other weekly sessions, as appropriate, or embed it into a longer run
Lower impact technique of getting the benefit of faster Zones 3 and 4 (called Gradient Training)

Sessions and Objectives

Warm Up: Minimum 20min EP + 15min EP cool down.

Option 1 - Increase Lactate Tolerance

Flat @ MP (Marathon Pace), Zone 2
Uphill @ MP. Running at MP Uphill will take your HR into the critical Lactate Threshold Zone 3 Intensity, without running faster.
Downhill @ Easy Pace

Limit: keep total cumulative distance on the UPHILL section to max 10% or less of your Total Weekly Distance

Option 2 - Improve Oxygen Intake & Utilisation (VO2max)

Flat @ MP (Marathon Pace)
Uphill @ 15s/km faster than MP. Running 15s/k faster than MP Uphill will take your HR into the VO2 max, Zone 4, Intensity, without running any faster.
Downhill @ Easy Pace

Limit: keep total cumulative distance on the UPHILL section to a max 8% or less of your Total Weekly Distance

Option 3 - Enhance Endurance

Run @ EP (1min /mile, 45sec/km slower than projected marathon pace) all the way round
Running the UPHILL @ EP is likely to take your HR into Zone 2 and 'Marathon Pace' Intensity.

Limit: keep total cumulative distance on this circuit, plus warm up and cool down, to 30% or less of your Total Weekly Distance

This session can be your part or whole of your Weekly Long Run

Go to Training Menu

Final 18 weeks Training - Marathon and other distances

Please see [ D ] Increasing Weekly Distance to reach:

80% of your projected Maximum Distance with 18 weeks to Marathon or Race Day
100% with 12 weeks to Race Day

. . . . . . max kms per week . . . . . .

(Other distances - pro rata)

Weeks to 60kpw 70kpw 80kpw

Race Day

18 80% 48km 56km 64km

17 80% 48 56 64

16 70% 42 49 56

15 90% 54 63 72

14 90% 54 63 72

13 70% 42 49 56

12 100% 60 70 80

11 80% 48 56 64

10 100% 60 70 80

9 70% 42 49 56

8 100% 60 70 80

7 80% 48 56 64

6 100% 60 70 80

5 80% 48 56 64

4 80% 48 56 64

3 75% 48 52 60

2 70% 48 49 56

. . . . . . . . . . . . . . . . . . Last Training Week . . . . . . . . . . . . . . . . .

Marathon, HM, 10k, 5k

Sat: 90min
Sun: 35-45min
Mon: Rest
Tue: 15min EP + [6 - 7min @ 90% (or PTT) + 2min walk] x 3 Reps + 15 EP Cool down to make up 7miles or 11k max
Wed: 30 - 35min
Thu: Rest
Fri: Rest or 25min - Start your Marathon Nutrition
Sat: 20min
Race Day

Go to Personalised Training plans

Marathon Race Strategy and 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

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

If you intend walking, practice this in your Long Runs.

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, Duration and Recovery Interval 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 very high 80%s
We are confident of achieving that magical 90% in 2021

GO to Training Menu

. . . . . .

(12) Weekly Club Training + Beginners 5k

Individualised Schedules . . . . . . . . . . . . . . . . . in a Group Setting

Tuesdays 7.00pm - Windmiler PROtraining

On or around Wimbledon Common London SW19

For members only. It is an individually prescribed session and participants do not run as a group. They stay within 400m of the start/finish area on the designated course.

Thursdays 7.00 - Hercules Endurance Training

Wimbledon Park Track London SW19

for Hercules Wimbledon AC Members

(New runners can try a few trial sessions before joining)

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

. . . . . . . . . Run 5k from a Standing Start

Scroll down to next section. A schedule for Absolute Beginners structured by our trainer Anne de Silva UKA Coach in Running Fitness and Run England Group Leader . . . . . . . .

Runner Centred Weekly Training

Suitable for most standards except beginners

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)

Three On-Site Computers

Computer 1:

Prescribes Schedule for the Session
Holds runners' data such as Personal and Seasonal Bests, Race Plans and other Objectives.
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.

Computer 3: Only on the track

Split Time - Indicator and Monitor for longer reps.
Performance Profiles and longer term runner information.

Personal Training Data

Each runner is prescribed an Individual Schedule for the day from Computer 1

This Schedule has 5 variables: Pace, Time, Distance, No of Reps and Recovery.
The proportion of each is dependent on the runners' Current standard, Target, Weeks to a Key Race and Total Weekly Distance.

Runners are briefed individually

Trevor uses our Precision Training Protocol (Section 3] to generate the Personal Training Data

Training Monitor

Every runner is monitored throughout the session and the Perceived Effort is rated, at the end, on our Performance Indicator, 1 to 5 scale (5 hardest)
We keep a record or training for 12 weeks or longer if appropriate

.

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

Run at Easy Pace 70-75% Heart Rate. It reduces injury risk in the long term
Primary Endurance and Weight Management zone
Increases Glycogen Storage and Fat Utilisation
Reduces Resting Heart Rate

Zone 2

Run at 82 -85% HM (78 - 81% VO2 max) the projected 'Marathon Pace' to trigger major bio-mechanical changes and to optimise fat-glycogen metabolism. Elite runners can handle 86% HR.

Zone 3

Increases Resistance and Tolerance to 'Lactates' and is run at 88 to 92% HR (85 - 89% VO2max)

Zone 4

Increases Aerobic Capacity by improving Oxygen Intake and Utilisation (VO2 max) and is run at near 100% HR and 100 VO2 max - they equalise at this effort. Most runners CAN run at a slightly faster pace at this effort for a short time.

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

I started this Walk and Run plan in late 2010, when I was 60.
When I could run 5k, I joined the Wimbledon Windmilers Running club in South West London UK
Just over 12 months later in 2012 I ran the London Marathon!

Important Advice

It is advisable to see your GP and your dentist before you start a new exercise programme
Vary the terrain: roads, paths, 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 - contact ExecFit Training for advice
Start with Sunday - Wednesday - Friday. Or Rotate the days to suit, but try to keep a similar spacing.

The Programme

. . . . . . . . . . . . . . . . . Week 1 . . . . . . . . . . . . . . . . . . . .

Day 1

[Walk 10 min + Run 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

Day 2 & 3 - repeat above

Week 12 - Total

Walk 15 min + Run 108 min

36 min run

is Likely to be a 5 km run !

Very Well Done !!l

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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