the ART of the POSSIBLE - London SW19

ExecFit Training International

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+44(0) 20 8540 0752 email: execfit1@btinternet.com

Train Smarter

Train SmarterTrain SmarterTrain Smarter

Make your Future Arrive on Time

click for training menu- or scroll down

+44(0) 20 8540 0752 email: execfit1@btinternet.com

Train Smarter

Train SmarterTrain SmarterTrain Smarter

Make your Future Arrive on Time

click for training menu- or scroll down

ExecFit Training menu

[ 1 ] Winners Training with ExecFit Academy

[ 2 ] Personalised Training Packages + Distant Coaching

[ 2 ] Personalised Training Packages + Distant Coaching

  • Winners of National and International races  


  • Exceptionally high % Age Grading

Find out more

[ 2 ] Personalised Training Packages + Distant Coaching

[ 2 ] Personalised Training Packages + Distant Coaching

[ 2 ] Personalised Training Packages + Distant Coaching

  • Injury Prevention

 

  • 5k to Marathon + ultras


  • Distant Training groups in nine countries


Find out more

[ 3 ] Precision Training Protocol + 6 Training Zones

[ 2 ] Personalised Training Packages + Distant Coaching

[ 3 ] Precision Training Protocol + 6 Training Zones

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

Find out more

[ 4 ] Specific Strength & Run Conditioning

[ 6 ] Our Trainers + Deep Relaxation

[ 3 ] Precision Training Protocol + 6 Training Zones

  • One-2-One


  • Small Group Sessions


  • Injury Prevention, Rehab


  • 25000 hours of Strength & Conditioning sessions

Find out more

[ 5 ] RUNstrong & BODYwise at Malden Centre

[ 6 ] Our Trainers + Deep Relaxation

[ 6 ] Our Trainers + Deep Relaxation

  • Run & Sports Specific Strength & Conditioning


  • Cardio  Conditioning


  • Our Training Venues


  • 10 reasons for Walking

Find out more

[ 6 ] Our Trainers + Deep Relaxation

[ 6 ] Our Trainers + Deep Relaxation

[ 6 ] Our Trainers + Deep Relaxation

Trevor de Silva

and 

Anne de Silva


 

Link to Deep Relaxation 

https://youtu.be/kwvXdzEpnss

find out more

[ 7 ] Next Generation, MILE Project + Muscle Fibres

[ 9 ] Local Services and Products we Use

[ 7 ] Next Generation, MILE Project + Muscle Fibres

  • Striving for UK National Level or Higher


  • a 4 min mile


  • Muscle Fibre Types 




Find out more

[ 8 ] Local Races + Selected Others

[ 9 ] Local Services and Products we Use

[ 7 ] Next Generation, MILE Project + Muscle Fibres

  • Popular Races near London SW19


  • plus Selected Others





Find out more

[ 9 ] Local Services and Products we Use

[ 9 ] Local Services and Products we Use

[ 9 ] Local Services and Products we Use

  • Olwen Seear Therapies


  • Up and Running Sports 
  • Lettie King - Personal 
  • Training in the City


  • Verdant Alchemy: Body Care Products + Wellbeing

Find out more

[ 10 ] Training Seminars

[ 11 ] Weekly Schedule + General Training Guidelines

[ 9 ] Local Services and Products we Use

  • 12 weeks Training to a Marathon Peak


  • Smarter Training - 5k to Marathon


  • Bespoke Seminars for Clubs and Organisations.


Find out more

[ 11 ] Weekly Schedule + General Training Guidelines

[ 11 ] Weekly Schedule + General Training Guidelines

[ 11 ] Weekly Schedule + General Training Guidelines

  • Beginners and Improvers   


  • 5km to Marathon


  • Improving Age Grading and aiming for 90%


Find out more

[ 12 ] Weekly Club Training + 5k for Beginners

[ 11 ] Weekly Schedule + General Training Guidelines

[ 11 ] Weekly Schedule + General Training Guidelines

  • Individualised Schedule  in Group Training 


  • Run 5 km from a Standing Start: for Absolute Beginners 


Find out more

(1)winners: Training with execfit academy

Matthew Nutt

Nathalie Descusse-Brown

Meriel Holden

Overall Winner

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

Meriel Holden

Nathalie Descusse-Brown

Meriel Holden

First Lady

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

Nathalie Descusse-Brown

Nathalie Descusse-Brown

Nathalie Descusse-Brown

Overall Winner

Cotswold Way 50km Challenge 2018


First Lady

Chiltern 25k Challenge  2020


Gavin McLaughlan

Gavin McLaughlan

Gavin McLaughlan

88% Age Grading

Manchester Marathon 2019

2nd in V55 - 2:46:07

W i P

Gavin McLaughlan

Gavin McLaughlan

W i P


W i P

Gavin McLaughlan

W i P

W i P

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(2) Personalised Training packages

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


Train towards your 

FULL POTENTIAL 

not just a 

PERSONAL BEST 


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


We increase your

CONFIDENCE 

We improve your

COMPETENCE



Initial Consultation 

(Face to face or using our Distant Training Approach) 


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


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


Muscle Dynamics, Gait and Cadence

will be observed, if applicable, to determine relative muscle Strength and Balance. We will implement remedial plans if necessary


Bespoke Training Plans 

use our

Precision Training Protocol

details in Section [3]


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


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


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


Nutrition and Hydration

Fact-sheets on balance and timing


Runner Feed Back, KPi and Adaptation

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


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


Race Preparation and Training to a Peak


  • Trevor 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



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

 


12 Week Plan - £180 to £360

includes all of the above 


depending on the level of monitoring and debriefs. 

Longer periods Pro Rata


   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




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



Local club runners


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

for

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



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



6 Week Taster Plan - £90

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

 

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



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


 Long, Medium and 7 day plan

consistent with

Lifestyle and days and times available for training and

Key and Intermediate Races


We have over 100,000 training schedules in our database


See typical Training plan

400m to Marathon and beyond + all Triathlon Formats

   Suitable for Runners at ALL Levels

From Club to National and Internationals 


Also Suitable for Beginners


Olympic, Asian and Commonwealth Games 

2 to 4 year plans - POA


Our Distant Training Groups

 

We specialise in this field and use commonly available technology to advice runners in the following countries


UK

France

China

Hong Kong

Japan

Malaysia

Singapore

Sri Lanka

Thailand

  


Park Run and 5 km plans - suitable for all standards


Absolute Beginners 

Run 5 km from a Standing Start 

Bottom of Section [ 12 ]

Designed by our coach Anne de Silva



. . . . . . . . . . . . . . . . . . . . . 5km 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




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



 6 Week Taster Plan - £90


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


  • Every run tailored to suit current standard, aspirations and time available for training


  • Includes an essential injury Prevention Session

 



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 of the Cotswold Way 50k Challenge 2018

         

Race Analysis and Correlation

Our computer model will analyse your performances at various distances. It will then present the results digitally and graphically


Personal Performance Profile

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


The Structure 

We will then use this data to structure your training plan applying bias to compensate for above Strengths and Weaknesses. These will relate to Leg Speed and Run Efficiency, Aerobic Capacity, Anaerobic Power, Medium to Long Range Endurance etc



Personal Training Times (PTTs)

Our computer model will prescribe a PTT  in each of the following Six Training Zones for training distances from 200m to 1k, 1mile and beyond. 


The PTT is a function of 

Current Fitness + Race Target + Type of Session + Duration.


Our Training Database

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


6 Training Zones

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


 Zone 1  

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


 Zone 2  

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


 Zone 3 

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


Zone 4  

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


Zone 5 

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


Zone 6  

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



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typical training plan

Extract from an ACTUAL PLAN shown on the left

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

. . . reads like this

Sat -     30 min @ 5.30mpk + [25min@4.55 + 25min@5.30] x 2 + @5.30 to make up 30 km


Sun -   45 min @ 6.00


Mon -  Rest and Strength & Conditioning


Tue -   30  min @ 5.30 + [15@4.40 + 2 min Walk] x 3 + @ 5.30 to make up 20 km


Wed - 35 min @ 5.30


Thu -  60 min @ 5.30 on undulating course


Fri -    Rest and Strength & Conditioning

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

  • 400 m to the mile


  • 5 km and 10 km


  • Half Marathon and Marathon


  • Ultras up to 100 km

back to Personalised Training Packages

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trevor de silva's biography - A summary

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

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

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


Coaching Activities

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


  • In 1985 Trevor become a UK Athletics Level 4 Performance Coach


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


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


Specialisms - 

  • Endurance Training: As a successful International Cyclist, Trevor averaged over 600 to 800 km/week for three years before the ASIAN GAMES. As a runner, at a more modest, level (2.37 marathon and 32 min 10km, he at peaked at 150 km/week 


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

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

Other sporting achievements


  • Qualified for two Olympic Games


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


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


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


Cycling Career and Sports Personality

  • In 1959, at the age of  17, he was selected by the National Cycling Federation to represent Sri Lanka 


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


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


  • GOOGLE: trevor de silva cycling

National Sporting Honour and Citation

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


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


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

Presidential Gold Medal

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


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

Interview on Sri Lanka National Television

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

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(4) Specific Strength & Sports Conditioning

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

RUNstrong at our Running Academy

 Details in Section (5) below 


One-2-One + family groups

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


Venues in and around London SW19

Run Training

As a successful International Cyclist, Trevor averaged over 800 km/week for three years. As a 32min 10k and 2.37 marathon runner peaked at 150 km/week.

 

He will draw on this knowledge of training, at the edge, to structure your run session for distances from 800m to the marathon and beyond with a Personalised Training Plan - Please see Section 2

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

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


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


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


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

 

 


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(5) RUNSTRONG & BODYWISE AT MALDEN Centre

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

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

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


Key Objectives

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


Suitable for

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


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


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


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


Two on-site computers: 

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


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

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


 

BODYwise Cardio-Conditioning - with Trevor

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

 

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


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


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


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


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


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


  • The PWC can be Sport Specific for most sports


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


  • We keep a maximum 10 participants in a group


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


  •  £12.00 per session


  • Several weekly sessions at the Malden Centre KT3 4TA


.

  •  

LOOKING FOR A REASON TO START WALKING?

Here are Anne's top 10 . . . . . 


1   walking is a good way of boosting energy: studies show that walking at a pace of around 60% perceived effort (around 3 mph or 20 min per mile) is the rate at which you start feel alert without sapping energy reserves and leaving you tired afterwards


2   walking helps quell food cravings: a brisk 15 minute walk mid-afternoon cuts the amount of sweet stuff people consume - University of Exeter research


3   walkers have stronger bones - for life: the impact of your foot on a hard surface strengthens your bones. Women who walk at least one mile or 20 min a day have a higher bone density after menopause. Research also indicates that walkers lose less bone day-to-day


4   walking is a natural mood booster: studies of people with mild depression found that walking for 30 minutes, 3 times a week for 16 weeks produced a mood-boosting effect similar to taking anti-depressants. For those who continued for 6 months or more, had a far lower risk of relapse


5   walkers are less likely to stop taking exercise: research indicates that 80% of walkers stick to their programme, compared with just 30% of runners


6   women who walk after menopause lower their risk of breast cancer: walking for at least an hour a day lowers the risk by 14%


7   walking 'feeds' the brain: Italian research indicates that people aged 65+ who walk the most reduce their risk of developing dementia by 27%


8   walkers live longer: brisk walking for 75+ minutes a week increases life expectancy by 1.8 years (USA National Cancer Institute). Additional activity) above minimal levels, appears to increase longevity even further


9   walking helps reduce the symptoms of menopause: walking could reduce the severity of some menopause symptoms - particularly those related to stress and anxiety. Around 40 minutes of walking, 5 times a week, is the point at which the benefit kicks in


10  walking helps fight major diseases: US research indicates that walking is as effective as running for fighting diabetes, high blood pressure and heart disease. As long as you burn the same number of calories whether walking or running which means walking a little longer or a bit faster!

ExecFit Training Venues

 

  • Your Home around London SW19


  • ExecFit Training Academy - Malden Centre KT3 4TA


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


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


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


  • Walking and Fitness - as above

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Go back to Training menu

[6] Our trainers + Deep Relaxation

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
  • Special Adviser to National Federations

 

Trevor's Biography

Anne de Silva in the London Marathon 2012

On his way to a second ASIAN GAMES Medal

Anne de Silva in the London Marathon 2012

  • UK Athletics Coach in Running Fitness


  •  DEEP RELAXATION https://youtu.be/kwvXdzEpnss  

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[7] Development Squad + mile project + Muscle Fibres

Summary

Key Objectives

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

How to nominate

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

Prerequisites


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

Current Squad

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


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


  • The Mile Project (see below)

The Benefits of Our Offer

Methodology


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


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


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


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


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


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


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

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


How to nominate

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


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


Nominee Profile

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


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


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

 

Current 5 km run form with some flexibility

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


Scroll down for Mile Project


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Mile project + Muscle Fibres

The Mile time - the significance

Running a fast mile might seem irrelevant to an endurance runner who might be training for a 5k, 10k or Marathon. A mile time can be correlated to times for longer distances. This means it will be helpful in highlighting any issues/weaknesses in their training programme


For example: To run a 3h marathon, the mile time needed would be around 5.35. There will be many individual variations due to different muscle fibre compositions

 

For example a runner with significant Type 1 (see below) slow twitch fibres and 'adapted' Type 2A fibres, is likely to run a 3h marathon with a mile time of around 5.40 or slower. However, if a runner with a mile time of 5.35 fails to achieve a 3h marathon, it would indicate that their training for medium and long term endurance  was lacking in intensity and/or duration

Mile time correlation


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

Benefits of a Fast Mile

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

Trevor's Personal and Historical note

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


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

ExecFit Mile Project

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


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


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


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


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


the 4 minute mile 


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



Muscle Fibre Types

. 

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


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


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


How they work

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


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


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


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


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


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


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


During training and racing

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


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


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


Muscle Fibre Adaptation: for Speed or Endurance


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


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


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


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


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


 

Go to Training Menu

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

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 Race details www.runthrough.co.uk   


 

. . . . . . . . . . . .  APRIL  . . . . . . . . . . . .   



 

Sat 24 Apr 

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

Sun 25 Apr

  • Vitality HM
  • Goodwood 5/10/HM/M


 details www.runthrough.co.uk   


 

. . . . . . . . . . . .   MAY  . . . . . . . . . . . . .   


Sat 1 May

  • QEOP 10k
  • Newbury 5/10/HM (fast)

Sun 2 May 

  • Milton Keynes 5k/HM
  • Peckham Rye 10k
  • Wimb Comm HM
  • Nth Lincs HM


  • Sat 8 May Bewl Water 10/HM/M 
  • Sun 9 May  Crystal Palace 5/10k/HM


Sat 15 May Battersea Pk 5/10k


Sun 16 May

  • Richmond M
  • Hackney HM
  • Birmingham 5/10k/HM


Sat 22 May 

  • QEOP 5/10k

Sun 23 May 

  • Wimb HM (tbc)
  • London Landmarks HM


  • Sat 29 May QEOP 5/10/HM/10m
  • Sun 30 May Kemp Pk HM


 details www.runthrough.co.uk


 

. . . . . . . . . . . .  JUNE  . . . . . . . . . . . .  



Sat 5 Jun 

  • QEOP 10k?
  • Battersea Pk 5k, 10k

Sun 6 Jun 

  • Northampton 10k (flat)
  • Herts 10k, HM


Sun 13 Jun

  • Dorney 5/10/HM


  • Sun 20 Jun Wimbledon Common  HM


  • Sat 26 Jun QEOP 5/10/HM/10m
  • Sun 27 Jun Humber Br HM - tbc
  • 26/27 Jun Cotswold Way Challenge


 details www.runthrough.co.uk




 

. . . . . . . . . . . .   JULY  . . . . . . . . . . . .     



  • Sat 3 Jul QEOP 10k


Sun 4 Jul 

  • Goodwood 5/10/HM/M
  • North Downs HM/M


  • Sun 11 Jul Milton Keynes HM


  • Sat 17 Jul QEOP 5/10k


Sun 18 Jul 

  • Dorney 5/10/HM
  • HarryHawkes Quicksilver HM


Sat 24 Jul 

  • Newbury Race Course 5/10/HM


Sun 25 Jul 

  • London 10k
  • Bedford Autodrome 5/10/HM/M


  • Sat 31 Jul QEOP 5/10/HM/10m


 details www.runthrough.co.uk


 

. . . . . . . . . . .   AUGUST  . . . . . . . . . .  



Sun 1 Aug 

  • Wimb Com HM
  • London Landmarks HM


Sat 7 Aug 

  • Kempt Pk 5/10/HM
  • Thames Meander HM/M
  • QEOP 10k

Sun 8 Aug Batt Pk 5/10k


  • Sun 15 Aug Brett Lydd HM


  • Sun 22 Aug Thorpe & Egham 10k/HM (fast)


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

 details www.runthrough.co.uk 


  


. . . . . . . .  SEPTEMBER  . . . . . . . . .



Sun 5 Sep 

  • Wilne 10k 
  • QEOP HM


Sun 12 Sep 

  • BRIGHTON M
  • Rich/Kew HM
  • Newbury 5/10/HM (fast)



Sat 18 Sep

  • QEOP 5/10k

 Sun 19 Sep

  • Hamp Ct Palace HM
  • Wokingham HM
  • Brixton 5/10k


Sat 25 Sep 

  • QEOP 5/10/HM/10m

Sun 26 Sep 

  • BERLIN M 
  • Windsor HM
  • Ealing HM
  • Warrington HM
  • Goodwood 5/10/HM/M
  • Chiltern 50k


 details www.runthrough.co.uk   



 . . . . . . . . . .  OCTOBER . . . . . . . . . . 



Sun 3 Oct - LONDON M


  • Sun 10 Oct - 

MANCHESTER M



  • Sat 16 Oct Batt Park 5/10k
  • Sun 17 Oct PARIS M
  • Sun 17 Oct Bedford Autodrome 5/10/HM/M


  • Sat 23 Oct QEOP  5/10/HM/M

Sun 24 Oct

  • Kingston Quicksilver HM
  • Yorkshire M (flat)
  • Dorney 5/10k
  • Dorney Duathlon
  • Leicester 10k


  • Sun 31 Oct Wimbl Comm HM

 details www.runthrough.co.uk
 


. . . . . . . . . .  November . . . . . . . . . . 



  • Sun 7 Nov Herts 10k/HM/M


  • Sat 13 Nov Batt Pk 5/10k
  • Sat 20 Nov QEOP 5/10k 
  • Sun 21 Hampt Ct Palace 10k


. . . . . . . . . .  December . . . . . . . . . . 


  • Sun 5 Dec Goodwod 5k to M
  • Sat 11 Dec Batt Pk 5/10k
  • Sat 18 Dec QEOP 5k to M 



 details www.runthrough.co.uk
 




. . . . . . . . . . .  2 0 2 2  . . . . . . . . . . . . . 



  • 20 Feb Quicksilver Hampton Court HM

 

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Go back to Training Menu

(9) Local services and products We use

Up and Running

Sports Massage with Ultra Sound Treatments

Sports Massage with Ultra Sound Treatments

Gait Analysis

Running Shoes

Sports Wear

East Sheen SW14 8AN

020 8878 4466

www.upandrunning.co.uk


Sports Massage with Ultra Sound Treatments

Sports Massage with Ultra Sound Treatments

Sports Massage with Ultra Sound Treatments

Olwen Seear

 UK Athletics Level 3 Coach for over 25 years

www.sportsmassage-kt3.co.uk

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

Personal and Group Training in the City

Personal and Group Training in the City

Personal and Group Training in the City

Health & Fitness Specialist


www.bodiesbylettie.com

go back to Training menu

Personal Body Care Products

Personal and Group Training in the City

Personal and Group Training in the City

Stocked at 

Selfridges, Liberty London etc

. . and online


www.verdantalchemy.co.uk

go back to Training menu

(10) Training SEMinars

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

                                          

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


  • National Olympic Council  Sri Lanka 2016


  • National Cycling Federattion  Sri Lanka 2010/14/2016


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


  • Hercules Wimbledon Athletic Club  2019


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


  • Marks and Spencer  Fitness and Nutrition - London 1999


  • Selfridges  Fitness and Nutrition - London 1988


  • BP Fitness, Nutrition and pre-Ski - London 1988




                    

Other Seminars / Workshops

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



  

Marathon Seminar - 12 Weeks Training to a Peak

                                                                                                             

                                            The Topics


  • Optimising your Weekly Structure


  • Pace, Intensity and Training Zones


  • Increasing Distance + Taper


  • Final Training Week


  • Interference Effect


  •  Rest - Easy Pace - Regeneration


  • Static & Dynamic Stretching in Warm Up


  • Post Training - Nutrition and Re-stretch


  • Strength & Conditioning: Reducing Injury Risk & Increasing Performance


         

                                                                               




Training Smarter - a Seminar

                                                   


                                                     Topics

  

  • Introduction


·    Coaching Formats


·    Pace and Intensity


·    6 Training Zones


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


·    Increasing Distance: % and Frequency method


  • Training Proportionality


·    Long Run Parameters



·   Training Formats 


  • 100,000 plans from 10k to Marathon and beyond


  • Structuring a Weekly Plan 


  • Final Week



·   Recovery and Regeneration


·   Injury Prevention and Increase Performance through


    1  General Core Strength


    2  Run Specific Conditioning

 

Presented by


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

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


Back to Training Menu

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(11) general Training guidelines

Weekly Schedule + % Perceived Effort

 

. . . . . . . . . . . . Please see NOTES  immediately below and    GUIDELINES below INDEX . . . . . . . . . . . . . .



  • Sat - week 1 - 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 - Long Run (Q1): Include in the middle of Steady Run, 2 - 4 x [5min @ Marathon Pace (85% effort) + 5min EP] on Flattish Course.


(Long Run Distance: To reduce the risk of injury, keep to less than 40% of weekly Total)

 

  • Sun: 45 - 60min @ EP include 5 strides in Week 1 


  • Mon: - Rest + Strength & Conditioning


  • Tue:  6 - 12miles / 10 - 20km [Q2]

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


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


  • Thu:  5 - 9miles/8 - 15km [Q3]

20min @ EP + [1 - 3min @ 95% (or PTP*) + 3min Jog/Walk] x 4 to 6 reps + EP cool down to make up your planned distance/time for the day. 


  •  Fri Rest 


Final 18 weeks training before a Race - see (Q)

 

  . . . . . . . . . . . . . . . . . . . . .  Notes . . . . . . . . . . . . . . . . . . . . . . . . . . . .     


     

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


  • Swap days to suit, 
  • But do NOT do Q1 and Q2  sessions on successive days, have one or two rest or EP days in between.


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


. . . . . . . . . . . . . . . . . . . . . . . . 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%
  • 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 
  • This is ONE STRIDE


For more information, contact execfit1@btinternet.com
                                  

. . . . . .

                                           

Go to Personalised Plans

Guideline Detail

   INDEX 


( A )   Current standard and Aspirations 

( B )   Basics,  Shoes and Running Clubs 

( C )   Race Distance and Time Commitment

( D )   Increasing Weekly Distance

( 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

( J )    Spacing the Runs

( K )   Pre and Post Training Routines

( L )   Strength & Conditioning

( M )  Taper

( N )   Injuries

( P )   Nutrition


( Q )   Total Distance by week for 18 weeks




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



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 ] 


                

( 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 UK                         


                       

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



Training for different distances are very different in term 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 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  at bottom of section



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



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

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


Above 50m/80km a week, start to double up and still keep an average of  c.10m/16k per run or increase judiciously. Speak to your coach or contact ExecFit Training

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


 Utilise the Weekend. this format is used by all our race winners

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



( 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

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 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 Long Run and 5 and 10k

  • 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 Spead Work  . . . . . . . . . . . . . 



Hill Runs

 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

  • 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



( 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 15 min to 25 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 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. 



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


                                       

                                        Work in Progress

  (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  . . . . . . . . . . . . . . . . . . . . . . . . . 


                                               

                           Please contact ExecFit Training 

                        email: execfit1@btinternet.com



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


                                            
NOTE - to be populated 

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





       

Go to Training Menu

Final 18 weeks Training - Marathon and other distances

Please see [ D ] Increasing Weekly Distance to reach:

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


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

                         (Other distances - pro rata)

 

Week No          60km/wk     70km/pw     80km/wk


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%             45                    52                  60

2     70%             42                   49                  56


Last Training Week before Marathon, 10k, 5k (for all training distances) run EP all days unless specified.

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

 

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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 for first timers and beginners


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


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


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


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


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


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


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


Walking during marathon

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



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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, 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 high 80%


  • We are confident of achieving that magical 90% in 2021

 

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(12) Weekly Club Training + Beginners 5k

Individualised Schedules . . . . in a Group Setting

                                     PROtraining 

                     for Wimbledon Windmiler Members

         in or around Wimbledon Common London SW19 

                              Tuesdays 7.00 pm



                                Endurance Training

                  for Hercules Wimbledon AC Members  

                 Wimbledon Park Track London SW19

                                  Thursdays 7.00 pm

                                    

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



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

                    

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

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Runner Centred Weekly Training

                    

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


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



                                  Two On-Site Computers

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


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


                             Personal Training Time (PTT)

                                  

  • is prescribed to each runner from Computer 1. 


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


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

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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


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

 

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run 5km from a standing start

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

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

Important Advice

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

The Programme


 

. . . . . . . . . . . . . . . . . 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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Co Trainers Trevor de Silva Anne de Silva

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