Individually Tailored Marathon Preparation Course

Course Overview

Preparing for a marathon is a journey that requires dedication, discipline, and a well-structured training plan. Our Individually Tailored Marathon Preparation Course is designed to meet the unique needs of each runner, whether you’re a first-time marathoner or an experienced athlete looking to achieve a personal best. Over 16 weeks, this course will guide you through a personalized training regimen that builds endurance, strength, and mental resilience, ensuring you’re fully prepared to cross the finish line with confidence.

Course Objectives

• Personalized Training Plan: Develop a custom training schedule based on your current fitness level, goals, and race day target.
• Build Endurance & Stamina: Gradually increase mileage with structured long runs and recovery strategies to boost endurance.
• Enhance Running Efficiency: Improve your running form, speed, and efficiency with tailored drills and strength training.
• Injury Prevention: Incorporate flexibility, mobility, and recovery techniques to reduce the risk of injury and keep you on track.
• Mental Preparation: Cultivate the mental toughness and focus required to conquer marathon challenges.

Course Structure

Phase 1: Initial Assessment & Foundation Building (Weeks 1-4)

• Week 1: Personal Assessment & Goal Setting

  • Activities: Fitness evaluation, run analysis, goal discussion
  • Deliverable: Customized training plan based on assessment
  • Focus: Establishing baseline fitness and setting clear objectives

• Week 2-4: Base Mileage & Form Improvement

  • Activities: Easy runs, form drills, cross-training (cycling, swimming)
  • Focus: Building an aerobic base, improving running form, and establishing consistency in training

Phase 2: Endurance & Strength Development (Weeks 5-10)

• Week 5-7: Increasing Long Runs & Hill Work

  • Activities: Progressive long runs, hill repeats, tempo runs
  • Focus: Building endurance and leg strength, introducing speed variation
  • Weekly Mileage: Gradual increase tailored to individual progress

• Week 8-10: Strength & Speed Integration

  • Activities: Interval training, strength workouts (focus on core, legs), recovery runs
  • Focus: Enhancing speed, power, and overall running efficiency
  • Specialized Drills: Personalized drills targeting weak areas identified in the initial assessment

Phase 3: Peak Training & Race Simulation (Weeks 11-14)

• Week 11-12: Peak Long Runs & Race Pace Practice

  • Activities: Peak long runs at goal marathon pace, nutrition testing, hydration strategies
  • Focus: Simulating race day conditions, fine-tuning pacing strategies
  • Nutritional Guidance: Personalized nutrition plan for optimal fueling

• Week 13-14: Tapering Phase & Mental Preparation

  • Activities: Reduced mileage, visualization techniques, relaxation exercises
  • Focus: Physical recovery, mental focus, and final race preparations
  • Mental Toughness: Techniques to handle race-day nerves and stay motivated

Phase 4: Race Week & Post-Marathon Recovery (Weeks 15-16)

• Week 15: Race Week Strategy

  • Activities: Race day logistics, final preparation runs, carb-loading plan
  • Focus: Ensuring readiness with a clear race strategy, tapering for optimal performance

• Week 16: Post-Marathon Recovery & Reflection

  • Activities: Post-race recovery plan, injury assessment, race debrief
  • Focus: Recovery strategies to aid muscle repair and prevent burnout, reflecting on race performance for future goals

Course Requirements

• Running Gear: Proper running shoes, breathable clothing, hydration gear
• Commitment: Willingness to commit to a 16-week training program, including time for runs, strength training, and recovery
• Technology: GPS watch or running app for tracking progress and performance

Who Should Enroll?

This course is ideal for runners of all levels who are committed to completing a marathon and want a personalized approach to their training. Whether you’re aiming to finish your first marathon or striving for a new personal record, this course will provide the guidance, support, and expertise you need to succeed.

Enrollment Details

• Duration: 16 Weeks
• Frequency: 4-5 sessions per week, including runs, strength training, and recovery
• Location: Flexible—train in your local area with virtual check-ins and coaching
• Personalized Coaching: Weekly one-on-one coaching sessions to review progress and adjust the plan as needed

Join Us Today!

Ready to take the first step toward conquering your marathon goals? Enroll in our Individually Tailored Marathon Preparation Course and receive the personalized training, expert guidance, and unwavering support you need to achieve your best race performance. Let’s make your marathon dream a reality!