European Internet School: Marathon Training: From Beginner to Finisher – A Structured 16-Week Plan
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Marathon Training: From Beginner to Finisher – A Structured 16-Week Plan
Marathon Training: From Beginner to Finisher – A Structured 16-Week Plan
Course Content
Lesson 1: Introduction to Marathon Training: Setting Goals and Assessing Your Current Fitness
# **Introduction to Marathon Training: Setting Goals and Assessing Your Current Fitness** --- ## *...
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Lesson 2: Understanding Marathon Basics: Distance, Pace, and Key Workouts Explained
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Lesson 3: Creating Your Training Plan: Choosing the Right Schedule (12-20 Weeks) Based on Your Experience
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Lesson 4: Building Your Base: How to Safely Increase Mileage and Avoid Injury in the First 4 Weeks
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Lesson 5: Mastering Long Runs: Structure, Nutrition, and Mental Strategies for 12-20 Mile Runs
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Lesson 6: Speed and Endurance Workouts: Incorporating Intervals, Tempo Runs, and Hill Training
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Lesson 7: Strength and Mobility Training: Preventing Injuries with Cross-Training and Recovery Exercises
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Lesson 8: Nutrition for Marathoners: Fueling Your Body Before, During, and After Long Runs
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Lesson 9: Race Week Preparation: Taper Strategies, Hydration Plans, and Mental Readiness
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Lesson 10: Race Day Execution: Pacing Strategies, Hydration Stations, and Handling Unexpected Challenges
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Lesson 11: Post-Marathon Recovery: How to Rehabilitate Your Body and Transition to Your Next Goal
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Lesson 12: Advanced Training Techniques: Negative Splits, Fartlek Runs, and Periodization for Sub-4 Hour Finishers
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Lesson 13: Overcoming Common Marathon Challenges: Hitting the Wall, Blisters, and Mental Fatigue
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Lesson 14: Analyzing Your Race: Using Data (Heart Rate, Pace, Stride) to Improve for Your Next Marathon
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Lesson 15: Long-Term Marathon Training: Balancing Multiple Races, Overtraining, and Longevity in the Sport
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