the ART of the POSSIBLE - London SW19 - UK
ExecFit Training menu
[ 1 ] Winners Training with ExecFit Academy
[ 2 ] Personalised Run Training + Distant Training Worldwide
[ 2 ] Personalised Run Training + Distant Training Worldwide
- Winners of National and International races
- Exceptionally high % Age Grading
[ 2 ] Personalised Run Training + Distant Training Worldwide
[ 2 ] Personalised Run Training + Distant Training Worldwide
[ 2 ] Personalised Run Training + Distant Training Worldwide
- 1mile, 5k to Marathon, Ultras + Park Runs + XCs
- Duathlon + Triathlon
- Distant Training in Nine countries
[ 3 ] Precision Training Protocol + 6 Training Zones
[ 2 ] Personalised Run Training + Distant Training Worldwide
[ 3 ] Precision Training Protocol + 6 Training Zones
Precision Training Protocol developed by ExecFit Training forms the basis of our Personalised Training Plans
[ 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
[ 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
[ 6 ] Our Trainers + Deep Relaxation
[ 6 ] Our Trainers + Deep Relaxation
[ 6 ] Our Trainers + Deep Relaxation
[ 7 ] High Performance Group + MILE Project + Muscle Fibres
[ 9 ] Local Services and Products we Use
[ 7 ] High Performance Group + MILE Project + Muscle Fibres
- Former Development Squad. Aiming for National Level or Higher
- a 4 min mile, 2.30 marathon etc
[ 8 ] Local Races + Selected Others
[ 9 ] Local Services and Products we Use
[ 7 ] High Performance Group + MILE Project + Muscle Fibres
- Popular Races near London SW19
- plus Selected Others
[ 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 Shops
- Lettie King - Personal
- Training in the City
- Verdant Alchemy: Body Care Products, Wellbeing
[ 10 ] Training Seminars
[ 11 ] Training Guidelines and a Weekly Schedule
[ 9 ] Local Services and Products we Use
- 12 wks Smarter Training
- 5k to Marathon
- Bespoke Seminars for Clubs and Organisations.
[ 11 ] Training Guidelines and a Weekly Schedule
[ 11 ] Training Guidelines and a Weekly Schedule
[ 11 ] Training Guidelines and a Weekly Schedule
- Beginners and Improvers
- 5k to Marathon & beyond
- Improving Age Grading and aiming for 90%
[ 12 ] Weekly Club Training + 5k for Beginners
[ 11 ] Training Guidelines and a Weekly Schedule
[ 11 ] Training Guidelines and a Weekly Schedule
- Individualised Schedules in Group Training
- Run 5 km from a Standing Start: for Absolute Beginners
(1)winners: Training with execfit academy
Matthew Nutt
Nathalie Descusse-Brown
Meriel Holden
Overall Winner
- Humber Bridge HM 2015
- North Lincs HM 2015
- Turkey Trot HM 2018
- Sleaford HM 2020
- Bedford HM 2021, 2nd in 1.10.50
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
Gavin McLaughlan
Gavin McLaughlan
Gavin McLaughlan
88% Age Grading
Manchester Marathon 2019
2nd in V55 - 2:46:07
Trevor de Silva
Gavin McLaughlan
Gavin McLaughlan
ASIAN GAMES
Double Medallist
OLYMPIC GAMES
Qualifier
(2) Personalised Training packages
<< Matthew Nutt, winner Sleaford HM 2020, 2nd in Bedford HM 2021 in 1.10.50
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
There are 5 variables in Run Training
we will show you how to improve each
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
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
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 federations and individual 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 . . . . . . . . . . . . . . . . . .
at Bottom of Section [12]
Run 5 km from a Standing Start
Designed by our coach Anne de Silva
. . . . . . . . . . . . . . . . . . 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
. . . . . . . . . . . . . . . . . . . . . £ £ £ £ £ £ £ . . . . . . . . . . . . . . . . . . . . . .
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
(3) precision Training Protocol + Training Zones
<< Nathalie Descusse-Brown: Overall Winner of the Cotswold Way 50k Challenge 2018
Personal Performance Profile
- A Computer Model will analyses your race times, whatever is available, 5k, 10k, HM or Marathon.
- It presents 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 2.30 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, 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
- Is the primary endurance building and weight loss zone
- Will promote adaptation and benefit from faster 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
. . . . . . . . . . . . . . . . . Zone 3 . . . . . . . . . . . . . . . .
- To Improve your Resistance and Tolerance to fatigue and increase 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 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
- 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
typical training plan
Extract from an ACTUAL PLAN shown on the left
- For a 3.20 Marathon
- 9 weeks to race day
- Total of 75 km per week
. . . reads like this
Sat - 30 min @ 5.30mpk + [25min@4.55 + 25min@5.30] x 2 + @5.30 to make up 30 km
Sun - 45 min @ 6.00
Mon - Rest and Strength & Conditioning
Tue - 30 min @ 5.30 + [15@4.40 + 2 min Walk] x 3 + @ 5.30 to make up 20 km
Wed - 35 min @ 5.30
Thu - 60 min @ 5.30 on undulating course
Fri - Rest and Strength & Conditioning
. . . . and our database has another 100,000 of these
- 400 m to the mile
- 5 km and 10 km
- Half Marathon and Marathon
- Ultras up to 100 km
.
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trevor de silva's biography - A summary
Born in Sri Lanka, Trevor has lived in the UK since 1969
Academically, Trevor came to the UK to study engineering. He achieved his Royal Charter in Mechanical and Production Engineering and a Masters in Business Administration. He worked for several large UK companies.
Coaching Activities
- 1990 - Full Time Coach and Trainer. Trevor has been a part time coach, initially, in Sri Lanka until 1969 and then in the UK.
- 1985 - Trevor qualified a UK Athletics Level 4 Performance Coach
- 1990 he qualified as a Look After Yourself Tutor for the government Health Education Authority
- 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
(4) Specific Strength & Sports Conditioning
RUNstrong at our Running Academy
Details in Section (5) below
One-2-One + family groups
£40 to £50 per 30 min session. There is a discount for Wimbledon Windmilers and Hercules Wimbledon members
Venues in and around London SW19
Run Training
As a successful International Cyclist, Trevor averaged over 800 km/week for three years. 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
(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.
- £13.00 per session
- Mondays, 7.00 to 8.30pm 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
.
.
[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
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
[7] High Performance Group + Mile project + Muscle Fibres
High Performance Group
.
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
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.
(9) Local services and products We use
Up and Running
Sports Massage with Ultra Sound Treatments
Sports Massage with Ultra Sound Treatments
Sports Massage with Ultra Sound Treatments
Sports Massage with Ultra Sound Treatments
Sports Massage with Ultra Sound Treatments
Olwen Seear
UK Athletics Level 3 Coach for over 25 years
olwenseear@gmail.com
07941 898896 / 020 8949 6345
Windsor Ave, KT3 5EY
Personal and Group Training in the City
Personal and Group Training in the City
Personal and Group Training in the City
Personal Body Care Products
Personal and Group Training in the City
Personal and Group Training in the City
(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
.Race Calendar - work in progress
- . Race Details www.runthrough.co.uk
www.runbritain.com
. . . . . . . . . . . 2 0 2 2 . . . . . . . . . . . . .
- 20 Feb Quicksilver Hampton Court HM
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.
(11) general Training guidelines
Weekly Training Schedule
. . . . . . NOTES and INDEX below this Schedule
Rotate / Swap days to suit, but keep same spacing
- 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, do 2 - 4 reps x [5min @ (82% effort or Marathon Pace ) + 5min EP] on Flattish Course.
(. . . . . . Important Long Run Parameters in Index [G] )
- Sun: 45 - 60min @ EP include 5 strides in Week 1
- Mon: - Rest + 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 - 45min or Rest + Strength & Conditioning
- Thu - Option 1: 5 - 9miles/8 - 15km
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.
- Thu - Option 2: Hill Training - see Index (S)
- Fri Rest
- Final 18 weeks training in next section
. . . . . . . . . . . . . . . . . . . . . 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 Q sessions on successive days, have one or two rest or EP days in between.
Index - Training Guidelines
( A ) Current standard and Aspirations
( B ) Basics, Shoes, Warm Up and Running Clubs
( C ) Race Distance and Time Commitment
( D ) Starting and Increasing 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 ( 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
Experienced Runners
who want to improve, are likely find some useful tips
Personal Best 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 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 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 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 ) . . . . . STARTING and INCREASING 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 applicable for up to 50m/80km a week and keeping an average 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 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
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, 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 . . . . . . . . . . . . . . . . . . . . . . . .
Please contact ExecFit Training
email: execfit1@btinternet.com
( P ) . . . . . . . . . . . . . . . . . Nutrition . . . . . . . . . . . . . . . . . . . . . .
to be populated
The general proportion should be about 60% Carbohydrates (50 complex, 10 simple), 25% fat, 15% protein
( 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 (called 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
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)
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% 45 52 60
2 70% 42 49 56
. . . . . . . . . . . . . . . . . . Last Training Week . . . . . . . . . . . . . . . . .
Marathon, HM, 10k, 5k
- Sat: 90min
- Sun: 45min
- Mon: Rest
- Tue: 20min EP + [6 - 7min @ 90% (or PTT) + 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 - Start your Marathon Nutrition
- Sat: 20min
- Race Day
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.
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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
. . . . . .
(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)
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 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
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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, 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
- 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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