The 18-mile distance represents a crucial benchmark in marathon preparation. This race demands excellent aerobic conditioning and sophisticated nutrition strategy. Training emphasizes extended long runs and sustained tempo efforts, focusing on maintaining form through significant fatigue. Success requires well-developed fat oxidation capacity and efficient energy management skills.
Training Plan for the Average Woman - 18 Miles Run
A female runner requires 16-18 weeks of specific preparation. Training includes 5-6 weekly sessions combining endurance work with targeted speedwork. Program emphasizes gradual mileage progression while maintaining strength and form.
Recovery Guide for the Average Woman - 18 Miles Run
A female runner needs 3-5 days for full recovery. She should drink 1.5L of water and have a balanced meal with iron-rich foods within 30 minutes. Initial recovery includes gentle movement and proper rest. Sleep quality becomes extra important. Light activity can resume on day 2, with regular training returning gradually. Iron levels should be monitored during recovery periods.