To run a marathon is no piece of cake. Many things need to fall into place to complete the 42.2 km. But the better prepared you are, the easier it is to control every element of the puzzle that lead to success.
The first and most important element is training. Without proper training, you will not be able to run a marathon, as your body will give up before the finish line.
The other key factor is proper nutrition, which allows you to sustain energy levels and proper hydration. Without energy and fluid running a marathon is close to impossible.
We want to help you in both areas. Since our field is sports nutrition, we let the training plan to one of the greatest Slovenian runners, Mitja Krevs.
Mitja Krevs had won the title of National Marathon Champion.
About the training plan
The training plan consists of 48 training sessions throughout 12 weeks. Mitja Krevs made sure to emphasize proper progression to prepare you for the challenge ahead.
The training plan is created for all athletes who wish to prepare for a running marathon. It does not require a high level of initial preparation, but it does require a lot of dedication and willingness to train.
If you follow the instruction within the training plan precisely, you will be ready to face the marathon and finish it successfully. The results, of course, depends on you, but Mitja Krevs designed the training plan with the goal of 3 hours and 45 minutes.
Don't forget about nutrition
During your training sessions you also need to train your gut and try out different nutritional strategies. On race day, you must be fully aware how many energy gels you need and how many you are able to consumer per hour to avoid digestive issues.
The energy gels are the runners' first choice of energy, as they are easy to carry and consume, especially if they don't required any water, such as 4Energy Gel.
In the first half of the marathon, you can also consume an energy bar, which will become increasingly difficult as the race continues. It is important that the energy bar is not too dry, provides enough energy, and does not melt under the sun. It was exactly for such occasions that we crated 4Energy Bar, which checks all the boxes.
During the marathon you must also take care of proper hydration. Usually you don't carry a plastic bottle with you, so you must rely on service stations along the track.
Since they provide isotonic sports drinks of various brands, we recommend that you only take water and use energy gels as the source of energy. This way you can avoid potential digestive issues caused by an untested isotonic sports drink.
The marathon represents a heavy toll on your body, which will be completely exhausted once you reach the finish line. That's why you need to provide as soon as possible all the necessary nutrients to trigger optimal muscle recovery.
Recovery drinks, such as Recovery Whey Formula, contain carbohydrates to refill your glycogen stores, protein to repair the damaged muscle tissues, and electrolytes to rehydrate.
A recovery drink allows you to trigger muscle recovery immediately after the marathon. This way, your body will be able to recover and you won't be completely destroyed the following day.