#fitness

Create a 16-week marathon training plan for a beginner. Structure: 1. Base building phase (Weeks 1-4). 2. Increasing mileage (Weeks 5-10). 3. Peak week (Week 12). 4. Tapering phase (Weeks 13-16). 5. Cross-training days (Yoga/Swimming). 6. Nutrition strategy for long runs (Carb loading). 7. Rest and recovery protocols. 8. Race day gear checklist.

Efficient weekly meal prep system. Sunday prep: 1. Bake 5 chicken breasts (seasoned, 165°F internal). 2. Roast 5 cups vegetables (broccoli, bell peppers, sweet potato). 3. Cook 5 cups brown rice or quinoa. 4. Portion into glass containers. Containers: 3-compartment, microwave-safe, stackable. Protein rotation: chicken, turkey, salmon, tofu, lean beef. Storage: refrigerate up to 5 days, freeze if longer. Reheating: microwave 2-3 minutes. Calculate macros: protein, carbs, fats. Explain food safety temperatures and storage guidelines.