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OUR PLANS ARE CREATED BY THE BEST TO HELP YOU REACH YOUR BEST
Our team of coaches at No Limits Athletics Club offers personalized coaching that balances training, recovery, and life. We emphasize smart training and provide services that fit your schedule.
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Selected for their passion and scientific understanding, each coach specializes in helping runners achieve their goals with over 40 years of collective running experience at the top level.
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RUNNING TOGETHER: EMPOWERING CHARITIES WITH OUR ATHLETES SUPPORT
Find out more about the N.L.A.C mission here.
TRAINING FOR A MARATHON IN 16 WEEKS
At No Limits Athletics Club, we appreciate the personalized journey of marathon training, advocating for a 12-week tailored plan for optimal results. However, we recognize that sometimes a more extended approach is necessary. Here's a concise 16-week marathon training guide:
Weeks 1-4: Establishing the Foundation
- Begin with a mileage you're comfortable with, increasing weekly by up to 10%. Include a weekly long run, gradually extending its distance.
- Introduce one day of speed work (like intervals or tempo runs) by week 3 to enhance aerobic capacity. Week 4 is a recovery week, reducing mileage for rest and reassessment.
Weeks 5-8: Building Endurance and Strength
- Continue to gradually increase your weekly mileage. Aim for your long run to progressively get longer, reaching around half of the marathon distance.
- Add a second day of speed work or hill repeats to build strength. Week 8 is another recovery week; cut back mileage by 20-25% and focus on easy runs.
Weeks 9-12: Enhancing Performance
- Weeks 9 and 10 are crucial for reaching peak mileage, with long runs extending up to at least 20 miles to build confidence for the full marathon distance.
- Maintain speed work, adjusting the focus towards maintaining a consistent pace.
Weeks 13-16: Tapering and Final Preparations
- Begin tapering in week 13, reducing total mileage by 20% while keeping some form of speed work.
- Continue tapering in weeks 14 and 15, further reducing mileage and focusing on rest and light runs.
- Week 16 is all about final preparations. Taper down to minimal mileage, prioritize rest, and focus on carb-loading in the days leading up to the race.
WHO ARE OUR 16 WEEKS MARATHON TRAINING PLANS INTENDED FOR?
Our 16-week marathon training plans are meticulously formulated to cater to athletes of varying abilities, whether they're establishing a robust foundation or enhancing their marathon readiness over an extended timeframe. These structured programs are ideal for individuals seeking to systematically boost their endurance, strength, and speed, guaranteeing a comprehensive preparation for their marathon aspirations. Suitable for runners beginning with a solid running base or those looking to elevate an existing regimen, the plans are expertly designed to progressively improve and refine fitness levels with a dedicated focus on marathon-specific training. The 16-week duration provides a thorough and well-paced approach to training, accommodating a wide spectrum of runners, including those advancing from shorter distances to the marathon challenge. Consulting with a professional is essential to ensure that this in-depth and expansive plan aligns with your personal fitness level and marathon goals, ensuring a tailored and successful training experience.
THE IMPORTANCE OF FOLLOWING A MARATHON PLAN
Adhering to a marathon plan is crucial for optimizing performance, preventing injuries, and ensuring consistent training, ultimately leading to better race outcomes and personal goal achievement.
OUR BIGGEST TIPS FOR TRAINING FOR A MARATHON IN 16 WEEKS
Preparing for a marathon in 16 weeks demands meticulous focus, unwavering discipline, and intentional training. Here are our biggest tips:
Verify a strong running foundation prior to undertaking a marathon with limited preparation time. Ideally, running comfortably up to half the marathon distance is recommended before embarking on this condensed schedule.
Smartly enhance your running distance and effort to prevent burnout and injuries. Mix in extended runs for stamina, speed exercises for quicker pace, and restorative jogs for better recovery.
Your weekly long run is the cornerstone of marathon training, gradually increasing in distance to prepare your body for the marathon's demands.
Given the tight training schedule, the significance of recovery intensifies. Guarantee sufficient rest, proper diet, and fluid intake. Integrate days for active recovery, along with massage and flexibility exercises to aid in muscle recuperation.
Develop a race-day strategy that includes pacing, nutrition, hydration, and dealing with potential challenges. Knowing your plan can help reduce anxiety and improve performance.
Be prepared to adjust your training plan based on how your body responds. Rest if you're feeling overly fatigued or injured.
BUILD CONFIDENCE WITH OUR MARATHON TRAINING PLANS
Our structured marathon training plans help boost confidence by providing a progressive approach to preparation. They all aim to increase mileage and endurance gradually, include race-simulating workouts, and enhance physical and mental readiness, leading to increased confidence on race day.
KEY COMPONENTS OF OUR TRAINING PLANS
Crafting a comprehensive running training plan involves strategic planning, consistent effort, and targeted race pace sessions. Here are the key components of our plans:
Speed workouts and sessions enhance running economy and VO2 max through intervals, tempo runs, and hill sprints, crucial for marathon performance.
Progression runs start at an easy pace and gradually increase to race pace or faster, improving endurance and mental toughness.
Fartleks combine continuous running with varied speed intervals, enhancing both aerobic and anaerobic systems, making them flexible and fun speed training.
Intervals involve short, high-intensity running bursts followed by recovery periods, boosting speed and cardiovascular efficiency, crucial for marathon success.
Marathon pace training runs simulate race conditions by running at target marathon pace, improving stamina, pace discipline, and race-day readiness.
Rest days are critical for recovery, allowing muscles to repair, rebuild, and strengthen, reducing injury risk and enhancing training adaptation.
Threshold pace or tempo runs are sustained efforts at a challenging pace, improving lactate threshold and endurance for efficient marathon pacing.
Cross-training involves alternative workouts like cycling, swimming, or strength training to enhance fitness while reducing running-related injury risk.
Strength training builds muscle, improves running economy, and increases injury resilience, essential for overall performance in marathon training programs.
WHY CHOOSE NO LIMITS ATHLETICS CLUB FOR YOUR 16-WEEK MARATHON TRAINING PLAN?
No Limit Athletics Club's marathon training plans offer expertise, proven methods, and customizable strategies for runners of all levels. They balance rigorous training with recovery and injury prevention, leveraging years of competitive experience and coaching insights for effective preparation and success.
WHAT OUR ATHLETES HAVE TO SAY
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