The 14-mile distance builds significant endurance capacity while developing essential long-distance racing skills. This challenging distance requires sophisticated pacing strategy and nutrition management. Training combines extended tempo runs with progressive long runs, focusing on maintaining efficiency through prolonged effort. Success demands well-developed fat metabolism and glycogen management.
Training Plan for the Average Woman - 14 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 - 14 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.