Description

Level: Advanced
Duration: 4 weeks
Training Time: 45-60 minutes per session
Frequency: 4-5 times a week

Module 1: Introduction to Marathon Training

• The science of marathon running and how to prepare for long-distance events.

• Setting goals for endurance and pacing during the marathon.

Module 2: Building a Strong Endurance Base

• Gradual increase in running distance and time: building stamina through long, slow runs.

• Key principles of building endurance without overtraining.

Module 3: Speed Work for Marathon Training

• Incorporating interval training and tempo runs to improve speed and endurance.

• Example: 400m sprints with rest intervals, or tempo runs at 80-90% effort for 20 minutes.

Module 4: Long Runs and Pacing

• How to pace yourself during long-distance runs.

• Progressively increasing weekly long runs to build stamina for race day.

Module 5: Tapering and Race Preparation

• How to taper your training in the last 2 weeks before race day.

• Pre-race strategies: nutrition, hydration, and mental preparation.

Module 6: Marathon Nutrition and Recovery

• Fueling strategies for long runs: gels, hydration, and electrolytes.

• Post-race recovery: stretching, foam rolling, and proper nutrition.

Bonus Materials:

• Marathon training schedule

• Pre- and post-run nutrition tips

• Mental strategies for pushing through long runs