Pre start information for winter training programme

To get the best from the plan balance training with good nutrition, hydration and quality sleep.

Before setting out on an exercise regime you are well advised to visit your doctor for a check-up. A good doctor will be pleased to see you and should give you some advice on setting out – particularly if you have had a health problem like asthma or suffer from carrying excess weight.
The plan includes different types of training (some are listed below) and progresses in volume and intensity before tapering for Race Day. Make the plan personal to you. You don’t have to run the full amount because ‘that’s what the plan says’. If you miss some of the plan as a result of injury, illness or other pressures, don’t try to make up for lost time by cramming the missed training in and doing more. If you’re feeling tired, adjust the plan, reduce the intensity of the run or go for an ‘easy’ run instead of trying to force yourself to fit in the workout. This can increase the risk of further fatigue, injury or illness. Also try to get a massage a couple of times during the 14-week programme to help recovery and reduce the risk of injury.

On the day of the race, don’t try any food/drinks/gels that you haven’t tried before in training. Stick to what you’re used to.

Training
As you’ll see, most of the training sessions set are to be run at a particular effort/pace Below is a link to the Daniels Running Calculator which you can use to work your training paces for each session:
https://runsmartproject.com/calculator/

NOTE …this doesn’t mean you must run at these paces. They are based on flat terrain, good weather and that you’re feeling good. Adjust them to suit if you need to.

Alternatively you can use these descriptions.
Easy
65-79% of your HRmax. In general, Easy running is running at a comfortable, conversational pace, which certainly may vary daily, depending on how you are feeling. If you use Heart Rate training, the effort should be around65-79% of your Maximum HR Heart Rate (HRmax).
Marathon
These runs are performed at current marathon pace or goal pace. If you haven’t run a marathon recently but have done so previously, be realistic in as to what pace you can run at this effort. If you don’t have a pb then add 33-40secs/mile on to your 10km race pace OR it can be roughly worked out in the range 80-90% of your HRmax.

Threshold/Cruise Intervals
The effort for these runs can be described as a “controlled discomfort”. Paces for these are between 10miles-Half Marathon pace OR 88-92% of HRmax