Beginner runners training for their first marathon who need a structured, injury-prevention-focused approach to mileage and nutrition.
Estimated Daily Calories
2800 kcal
Protein Target
"Follow the 10% rule for weekly mileage increases and practice your race-day fueling strategy during every long run over 90 minutes to train your gut."
If you experience persistent pain that doesn't resolve after a rest day, or if you feel extreme fatigue that impacts your daily life, you are likely increasing volume too fast.
Aim for 30-60 grams of easily digestible carbohydrates per hour, such as energy gels, chews, or sports drinks, starting 45 minutes into your run.
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Take our QuizHigh-stress executives seeking to reduce brain-fog, manage stress, and optimize cognitive function through a recovery-minded and time-efficient fitness approach.
Powerlifters and strength athletes struggling with squat depth, bench press range of motion, or general joint stiffness, seeking targeted mobility and flexibility solutions to enhance performance and reduce injury risk.
Freelance illustrators and animators who spend long hours at workstations, often experiencing neck and shoulder stiffness, eye strain, and general fatigue from prolonged sitting and screen time. This plan addresses specific occupational health needs.