#running

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.