The 18-mile distance represents a crucial benchmark in marathon preparation. This race demands excellent aerobic conditioning and sophisticated nutrition strategy. Training emphasizes extended long runs and sustained tempo efforts, focusing on maintaining form through significant fatigue. Success requires well-developed fat oxidation capacity and efficient energy management skills.
Training Plan for the Average Woman - 18 Miles Run
A male runner needs 16-18 weeks of focused training. Schedule includes 5-6 weekly sessions balancing endurance development with speed maintenance. Training emphasizes consistent progression while incorporating quality workouts.
Recovery Guide for the Average Woman - 18 Miles Run
A male runner needs 3-5 days to recover well. He should drink 1.5-1.8L of water and have a substantial recovery meal within 30 minutes. The first day focuses on rest and rehydration. Light activity can begin day 2, with training resuming gradually. Protein intake should be maintained throughout recovery. Morning heart rate helps track recovery progress.