Plans For Every Distance
Plans For Every Distance
Thinking about running but unsure about what to do; we at Lucozade Sport have put together training and nutritional plans for 5 K, 10 K, Half Marathon and Marathon. These plans have been designed so that whether it’s your first race or your 1000th, you should find them useful. To find these plans click on the ‘training plans for every distance’ tab, in the running section. You can then click on the appropriate distance to get your individualised plan.
My Individualised plan
Here is a step by step guide to help you put together your individual training plan. This example is specific for the marathon training plan but similar steps should be taken if using the plans for other distances.
Once you have clicked onto marathon training plans you need to add in your race details (if you have one planned), your running expertise, and your weight. Now click ‘get training plan’
You are then redirected to your specific training plan, in this case a 14 week plan. The plan is a day-to-day schedule that tells you what to run and the nutritional requirements to support that run. Each plan is separated into activity categories: rest day, 60 mins or less, more than 60 mins, and tempo.
As you can see each category is colour coded on the planner. Let’s take Thursday week 14 as an example, the plan is to run a tempo run, of which the training details can be seen. If you now click on that day, or the appropriate tab above, you will be redirected to the nutritional advice to supplement that run.
The ‘Nutrition Guide’ narrative provides you with some instructions about how to use this planner. Above this you should also see a small stick figure diagram with you weight next to it. It is important that this is correct, as the nutritional information that follows is calculated for that weight.
The nutritional advice below has been arranged in three sub sections:
1. What you need – this is a guide to the fluid, carbohydrate and protein requirements for before, during and after your run.
2. Why you need it – by clicking on this tab, brings up information on the scientific recommendations.
3. Where to get it – These should be taken purely as examples, but give you an idea of where you could get the appropriate nutrition from. Each example has been split by supplement and daily dietary foods. However mixing and matching of the two is encouraged. On all sections (before, during and after) at the bottom right you will see a ‘more options’ tab, clicking this will bring up other alternatives. Keep clicking as you’ll see several options.
Getting Stuck
If at any point you get stuck, you can always comment on this blog; there’s a click tab at the bottom of the page. Alternatively, if you click on the home page tab at the top of the page, you can then go to the ‘ask a question’ section and post a question to one of us.
Good Luck with all your training
Gareth Nicholas
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