Current Plan before Marathon 2024

Loose weight. Build strenght. Run far and fast.

• You have a plan, and you will execute it.
• Calm, sleep
• Lower insulin
• Get 200 grams of protein: 50 grams per meal, 4 meals
• Track calories
• Cycle the clories a bit
• Some supplements.

The Final Plan

Monday
Eat 1800 full of protein. low carb
Walk a lot
Easy Run in the park or treadmill

Tuesday
Eat 1800 full of protein, low carb
Squats, DL, Bench
Rest

Wednesday
Again, eat 1800 full of Protein, low carb
Tough Run, Speed Work
Rest

Thursday
1800 protein, low carb
Rest

Friday
1800 protein, low carb
Squat, DL, Bench

Saturday
Long Run (2 hours +)

Sunday
Long Run (2 hours +)