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16 Week Intermediate Marathon Training Plan: A Comprehensive Guide
Author: Dr. Emily Carter, PhD, CSCS – Dr. Carter is a certified strength and conditioning specialist and holds a PhD in Exercise Physiology. She has over 15 years of experience working with runners of all levels, specializing in marathon training programs. Her research focuses on optimizing training protocols for endurance athletes.
Publisher: Peak Performance Publishing – Peak Performance Publishing is a leading publisher of sports science and fitness literature, known for its rigorous peer-review process and commitment to evidence-based information. Their publications are widely respected within the athletic training community.
Editor: Mark Johnson, RRCA Certified Running Coach – Mark Johnson has 20 years of experience coaching runners, including numerous marathon finishers. His expertise ensures the accuracy and practicality of this 16-week intermediate marathon training plan.
Introduction:
This in-depth report details a comprehensive 16-week intermediate marathon training plan designed for runners who have already completed at least one marathon and are looking to improve their time or overall performance. This plan is not suitable for beginners; it assumes a base level of running fitness and experience. The plan incorporates the latest research findings in running physiology to maximize training effectiveness while minimizing the risk of injury. The 16-week intermediate marathon training plan outlined below prioritizes progressive overload, strategic rest, and proper nutrition to achieve optimal results.
Understanding the 16-Week Intermediate Marathon Training Plan:
This 16-week intermediate marathon training plan is structured around three key phases: Base Building, Strength Building, and Tapering. Each phase plays a crucial role in preparing your body for the demands of a marathon.
Phase 1: Base Building (Weeks 1-4)
This phase focuses on building a solid aerobic base. The goal is to increase your mileage gradually while maintaining a comfortable pace. This prevents overtraining and sets the foundation for the more intense training in subsequent phases. Research consistently demonstrates the importance of a strong aerobic base for marathon performance (1).
Key elements: Easy runs, cross-training (swimming, cycling), shorter tempo runs (2-3 miles at comfortably hard pace).
Mileage: Gradually increase weekly mileage by no more than 10% from your current base. Example: If your current weekly mileage is 30 miles, aim for approximately 33 miles in week 4.
Data and research: Studies show that a gradual increase in mileage is crucial to prevent injuries and improve running economy (2).
Phase 2: Strength Building (Weeks 5-12)
This is the most demanding phase of the 16-week intermediate marathon training plan. It incorporates higher mileage, longer runs, interval training, and tempo runs to build muscular endurance and speed.
Key elements: Long runs (gradually increasing from 12 miles to 20 miles), tempo runs (4-6 miles at comfortably hard pace), interval training (repetitive high-intensity bursts with recovery periods), hill repeats.
Mileage: Continue to increase weekly mileage gradually, peaking around week 12. A common strategy is to reach your highest weekly mileage 2-3 weeks before the marathon. This allows for adequate recovery before race day.
Data and research: High-intensity interval training (HIIT) has been shown to improve VO2 max and running economy (3). Long runs build endurance and mental toughness.
Phase 3: Tapering (Weeks 13-16)
The tapering phase is critical for allowing your body to fully recover and store energy for race day. It involves a gradual reduction in both mileage and intensity.
Key elements: Shorter easy runs, cross-training, rest days. Focus on maintaining fitness while allowing your body to replenish glycogen stores.
Mileage: Reduce weekly mileage by approximately 40-50% over the tapering period. This allows for muscle repair and reduces the risk of injury or fatigue.
Data and research: Proper tapering enhances performance by reducing fatigue and improving glycogen stores (4). Insufficient tapering can lead to poor race-day performance.
Nutrition and Hydration:
Proper nutrition and hydration are essential components of this 16-week intermediate marathon training plan. A balanced diet rich in carbohydrates, proteins, and healthy fats is crucial for fueling your training and recovery. Adequate hydration prevents dehydration, which can significantly impact performance and increase the risk of injury.
Injury Prevention:
Listen to your body. Rest when needed and don't hesitate to modify the plan if necessary. Proper warm-up and cool-down routines, along with strength training exercises, can help prevent injuries. Consult with a physical therapist or medical professional if you experience persistent pain.
Sample Weekly Schedule (Week 8):
Monday: Rest
Tuesday: 6 miles easy run
Wednesday: 8 miles tempo run (4 miles at comfortably hard pace)
Thursday: Cross-training (cycling, 30 minutes) and strength training (focus on legs and core)
Friday: 4 miles easy run
Saturday: 16 miles long run
Sunday: Rest
(Note: This is just a sample week. The specific mileage and intensity will vary throughout the 16-week intermediate marathon training plan.)
Conclusion:
This 16-week intermediate marathon training plan provides a structured approach to preparing for race day. By following the guidelines outlined, runners can safely and effectively improve their performance while minimizing the risk of injury. Remember that consistency, proper nutrition, and adequate rest are essential for success. This plan should be adapted to individual needs and monitored closely. Always consult with a healthcare professional before starting any new exercise program.
FAQs:
1. Can I modify this 16-week intermediate marathon training plan based on my individual needs? Yes, this plan is a guideline; you should adjust it based on your experience, fitness level, and any physical limitations.
2. What should I do if I experience pain during training? Stop immediately and rest. Consult a medical professional to determine the cause of the pain.
3. What type of shoes should I wear for marathon training? Choose running shoes appropriate for your foot type and running style. Consider consulting a running specialist for a fitting.
4. How important is cross-training? Cross-training is crucial for injury prevention and overall fitness. It helps to work different muscle groups and improve cardiovascular fitness.
5. What should my nutrition strategy be like during the marathon itself? Consult with a sports dietitian to create a personalized nutrition plan for race day. Gel packs and sports drinks can provide quick energy.
6. How much sleep should I aim for during marathon training? Aim for 7-9 hours of quality sleep per night. Sleep is essential for muscle recovery and overall well-being.
7. Is it okay to skip a run if I feel unwell? Yes, it's crucial to listen to your body. Rest is as important as training. Skipping a run when feeling unwell will prevent potential injury and allow for better recovery.
8. What are the signs of overtraining? Signs include persistent fatigue, decreased performance, loss of motivation, and increased resting heart rate.
9. What should my post-marathon recovery plan look like? Rest, light activity, and proper nutrition are key. Gradually increase your mileage again after a few weeks.
Related Articles:
1. "The Importance of Base Building in Marathon Training": Discusses the physiological benefits of a strong aerobic base and its impact on marathon performance.
2. "Effective Tempo Runs for Marathon Preparation": Details different tempo run variations and their role in improving running economy and speed.
3. "Interval Training for Marathon Runners: A Comprehensive Guide": Explains the benefits of HIIT and provides examples of interval training workouts.
4. "Hill Repeats: Building Strength and Endurance for Marathon Success": Illustrates the effectiveness of hill repeats in improving running power and stamina.
5. "The Art of Tapering: Optimizing Your Performance for Race Day": Provides detailed information on creating a successful taper plan for peak race performance.
6. "Nutrition Strategies for Marathon Training": Explores optimal nutritional strategies for fueling training and recovery.
7. "Injury Prevention in Marathon Training: A Practical Guide": Offers practical tips and techniques to prevent common running injuries.
8. "Mental Strategies for Marathon Success": Discusses the importance of mental preparation and techniques for overcoming mental hurdles during a marathon.
9. "Advanced Marathon Training Plan for Experienced Runners": Presents a more challenging plan for runners seeking to significantly improve their marathon times.
(Note: These article titles are suggestions. The actual content of these articles would need to be created separately.)
| 16 week intermediate marathon training plan: Hal Higdon's Half Marathon Training Higdon, Hal, 2016-03-01 Hal Higdon’s Half Marathon Training offers prescriptive programming for all levels of runners. Not only will it help you learn how to get started with your training, but it will show you where to focus your attention, when to progress, and how to keep it simple. |
| 16 week intermediate marathon training plan: Advanced Marathoning Pete Pfitzinger, Scott Douglas, 2008-12-19 Shave minutes off your time using the latest in science-based training for serious runners. Advanced Marathoning has all the information you need to train smarter, remain injury free, and arrive on the start line ready to run the marathon of your life. Including marathon-pace runs and tempo runs, Advanced Marathoning provides only the most effective methods of training. You'll learn how to complement your running workouts with strength, core, flexibility, and form training; implement cutting-edge nutrition and hydration strategies and recovery techniques; and taper properly to reach peak performance. With easy-to-understand day-by-day training schedules for 18- and 12-week preparation for weekly distances of 55, 55 to 70, 70 to 85, and 85-plus miles, Advanced Marathoning is simply the most comprehensive and efficient approach to marathoning. If you're ready to achieve your personal best, this book is for you. |
| 16 week intermediate marathon training plan: Hansons Marathon Method Humphrey Luke, 2012-11-27 In Hansons Marathon Method, the coaches of the Hansons-Brooks Distance Project reveal the methods they've used to turn their runners into race winners, national champions, and Olympians. Hansons Marathon Method offers a radical overhaul of marathon training that promises to turn any runner into a true marathoner and help experienced marathoners set new personal bests. Hansons Marathon Method does away with mega-long runs and high-mileage weekends--two outdated traditions that make most runners miserable. Instead, runners using the Hansons method will gradually build up to the moderate-high mileage required for marathon success, spreading those miles more sensibly throughout the week. Running easy days mixed with precisely paced speed, strength, and tempo workouts, runners will steel their bodies and minds to run the hardest miles of the marathon. Both Beginner and Advanced training programs feature the unique Hansons 16-mile long run which, as part of the Hansons program, is ideal for preparing the body for the marathon. Humphrey explains how runners should set their goal race pace and shows how to customize the Hansons method to their own needs, like adding extra racing, running more miles, and handling training interruptions. Detailed nutrition and hydration chapters help runners pinpoint their personal energy and hydration needs so they know precisely how much to eat and drink during workouts, race week, race day, and for recovery. The Hansons approach to pacing and nutrition means marathoners will never hit the wall. Hansons Marathon Method lays out the smartest marathon training program available from one of the most accomplished running groups in the nation. Using this innovative approach, runners will mold real marathon muscles, train their body to never hit the wall, and prepare to run their fastest marathon. |
| 16 week intermediate marathon training plan: Runner's World Run Less Run Faster Bill Pierce, Scott Murr, 2021-01-19 Finally, runners at all levels can improve their race times while training less, with the revolutionary Furman Institute of Running and Scientific Training (FIRST) program. Hailed by the Wall Street Journal and featured twice in six months in cover stories in Runner's World magazine, FIRST's unique training philosophy makes running easier and more accessible, limits overtraining and burnout, and substantially cuts the risk of injury, while producing faster race times. The key feature is the 3 plus 2 program, which each week consists of: -3 quality runs, including track repeats, the tempo run, and the long run, which are designed to work together to improve endurance, lactate-threshold running pace, and leg speed -2 aerobic cross-training workouts, such as swimming, rowing, or pedaling a stationary bike, which are designed to improve endurance while helping to avoid burnout With detailed training plans for 5K, 10K, half marathon, and marathon, plus tips for goal-setting, rest, recovery, injury rehab and prevention, strength training, and nutrition, this program will change the way runners think about and train for competitive races. Amby Burfoot, Runner's World executive editor and Boston Marathon winner, calls the FIRST training program the most detailed, well-organized, and scientific training program for runners that I have ever seen. |
| 16 week intermediate marathon training plan: Faster Road Racing Pete Pfitzinger, Philip Latter, 2014-11-24 Renowned running authority, coach, and best-selling author Pete Pfitzinger teams with Philip Latter, senior writer for Running Times, in this must-have training guide for the most popular race distances, including the 5K, 10K, and half marathon. Faster Road Racing: 5K to Half Marathon presents easy-to-follow programs proven to give you an edge in your next race. You’ll discover detailed plans for race-specific distances as well as expert advice on balancing training and recovery, cross-training, nutrition, tapering, and training over age 40. And for serious runners who compete in numerous races throughout the year, Pfitzinger’s multi-race, multi-distance training plans are invaluable. Faster Road Racing is your all-inclusive resource on running your fastest at distances of 5K, 8K to 10K, 15K to 10 miles, and the half marathon. |
| 16 week intermediate marathon training plan: Run for Good Christine Many Luff, 2018-11-16 Have you always wanted to learn to run and experience the life-changing benefits of running? Or have you tried to start running in the past, but just couldn't stick with it? Maybe you thought you weren't meant to be a runner, or just didn't have the time, energy, motivation, or willpower to keep running. Whether you're brand-new to running, tried it in the past without much success, or you just can't get into a running groove, RUN FOR GOOD gives you a comprehensive roadmap to starting and maintaining a lifelong running habit. Based on her years of experience as a runner, certified running coach and trainer, and fitness writer/researcher, author Christine Luff gives you an expert-guided, step-by-step plan for creating an enduring running habit. In this book, you'll learn: -Tips on how to run, what to wear, and how to make running easier -How to establish a habit loop to make running part of your regular routine -How to deal with inevitable setbacks and roadblocks that pop up -How to run smartly and safely with the right training schedules -Tips, tricks, and effective strategies to stay motivated to keep running -Strategies for racing, proper nutrition, injury prevention to keep your running habit going -How to avoid issues and problems that have derailed your healthy habits in the past -Advice on how to make running a rewarding and fun part of your life. This ultimate guide to running will get you started on the right foot with running, help you develop (or re-discover) a love and gratitude for running, and inspire and motivate you to keep running - for good. |
| 16 week intermediate marathon training plan: Run to the Finish Amanda Brooks, 2020-03-03 Inspiration and practical tips for runners who prioritize enjoyment over pace and embrace their place as an average runner In her first book, popular runner blogger Amanda Brooks lays out the path to finding greater fulfillment in running for those who consider themselves middle of the pack runners -- they're not trying to win Boston (or even qualify for Boston); they just want to get strong and stay injury-free so they can continue to enjoy running. Run to the Finish is not your typical running book. While it is filled with useful strategic training advice throughout, at its core, it is about embracing your place in the middle of the pack with humor and learning to love the run you've got without comparing yourself to other runners. Mixing practical advice like understanding the discomfort vs. pain, the mental side of running, and movements to treat the most common injuries with more playful elements such as Favorite hilarious marathon signs and Weird Thoughts We all Have at the Start Line, Brooks is the down-to-earth, inspiring guide for everyone who wants to be happier with their run. |
| 16 week intermediate marathon training plan: The Run Walk Run Method Jeff Galloway, 2016-08-16 Jeff's quest for the injury-free marathon training program led him to develop group training programs in 1978, and to author Runner's World articles which have been used by hundreds of thousands of runners of all abilities. His training schedules have inspired the second wave of marathoners who follow the Galloway RUN-WALK-RUNTM, low mileage, three-day suggestions to an over 98% success rate. Jeff has worked with over 200,000 average people in training for specific goals. Jeff is an inspirational speaker to over 200 running and fitness sessions each year. His innovative ideas have opened up the possibility of running and completing a marathon to almost everyone. Philosophically, Jeff believes that we were all designed to run and walk, and he keeps finding ways to bring more people into the positive world of exercise. |
| 16 week intermediate marathon training plan: Daniels' Running Formula Jack Daniels, 2014 Recommended by Runner's World magazine as the best training book by the world's greatest coach, Daniels' Running Formula provides an expert training and racing blueprint for dedicated runners of all abilities. |
| 16 week intermediate marathon training plan: Marathon Hal Higdon, 2005-09-03 Features instructions for runners of all ability levels on preparing for a marathon, including training schedules, advice on diet, defensive running strategies, and tips for staying motivated. |
| 16 week intermediate marathon training plan: Marathon David A. Smith, 1982 |
| 16 week intermediate marathon training plan: The Marathon Method Tom Holland, 2007-04-01 Get Ready to Run! A complete guide to training for a half or full marathon in sixteen weeks, this book follows the format of Tom's previous book The 12-Week Triathlete with simply the best advice on how to run your fastest race while staying injury-free. Whether you are a first-time marathoner, trying to set a new PR or looking to qualify for Boston, this book is for you. TRAIN LESS AND RUN YOUR BEST Some worry that running a marathon will involve hours upon hours of training each week. Others fear that they will become injured. Some veteran marathoners have followed other training plans and experienced both, but Tom's approach is much different. His philosophy of train less, run your best will amaze you whether you are running your first marathon or fiftieth. Exercise physiologist and sports performance coach Tom Holland -- an elite endurance athlete himself and sub-3 hour marathoner who has run in more than fifty marathons, three ultramarathons, and a dozen Ironman triathlons around the world will teach you how to properly gear up and train in the sixteen weeks prior to your half or full marathon. So when that starting gun sounds, you'll be equipped with invaluable tips and techniques that will put you in position to run the best race of your life. The Marathon Method provides you with everything you need to know including: Easy-to-understand advice on nutrition, hydration, and gear Customized training plans for beginner, intermediate, and advanced runners Advice on the mental side of running and how to make your mind go that extra mile Strategies to avoid hitting the infamous 'wall' Tips on pacing, injury prevention, strength training, flexibility, and much more! |
| 16 week intermediate marathon training plan: Smart Marathon Training Jeff Horowitz, 2011-10-01 Old-school marathon training plans ask runners to crank out 70 to 100 miles a week. It's no wonder those who make it to the start line are running ragged. Smart Marathon Training maps out a healthier, more economical approach to training that emphasizes quality over quantity. With more than 75 detailed exercises plus six easy-to-follow training plans for half and full marathons, Smart Marathon Training will get you to the starting line feeling refreshed and ready to run your best race yet. This innovative program eliminates junk miles, paring down training to three essential runs per week and adding a dynamic strength and cross-training program to build overall fitness. Runners will train for their best performance in less time and avoid the injuries, overtraining, and burnout that come from running too much. Smart Marathon Training builds up a runner's body to resist injury. Runners gain the strength they need to run long using functional exercises that target the hips, glutes, and quads. Running is a full-body sport, so this training program also builds a strong core and upper body to avoid injuries that begin above the waist. No one fakes a marathon or half-marathon--everyone has to do the work. But Smart Marathon Training replaces long, grinding miles with low-impact cross-training. Horowitz outlines a cycling plan to complement run workouts, boosting base fitness while saving runners' bodies for their best runs. |
| 16 week intermediate marathon training plan: The Runner's World Big Book of Marathon and Half-Marathon Training Jennifer Van Allen, Bart Yasso, Amby Burfoot, Pamela Nisevich Bede, Editors of Runner's World Maga, 2012-06-05 The first dedicated book on marathon and half marathon training from the renowned experts at Runner's World Runner's World Big Book of Marathon and Half-Marathon Training gives readers the core essentials of marathon training, nutrition, injury prevention, and more. The editors of Runner's World know marathon training better than anyone on the planet. They have spent the last few years inviting readers to share the long, sweaty journey to the starting line, putting themselves on call to personally answer readers' questions 24/7. This book includes testimonials from real runners, more than 25 training plans for every level and ability, workouts, a runner's dictionary, and sample meal plans. Runner's World Big Book of Marathon and Half-Marathon Training is a powerful and winning resource—the ultimate tool kit for anyone who wants to get from the starting line to the finish line. |
| 16 week intermediate marathon training plan: 80/20 Triathlon Matt Fitzgerald, David Warden, 2018-09-18 A breakthrough program for triathletes -- beginner, intermediate, and advanced -- showing how to balance training intensity to maximize performance -- from a fitness expert and elite coach. Cutting-edge research has proven that triathletes and other endurance athletes experience their greatest performance when they do 80 percent of their training at low intensity and the remaining 20 percent at moderate to high intensity. But the vast majority of recreational triathletes are caught in the so-called moderate-intensity rut, spending almost half of their time training too hard--harder than the pros. Training harder isn't smarter; it actually results in low-grade chronic fatigue that prevents recreational athletes from getting the best results. In 80/20 Triathlon, Matt Fitzgerald and David Warden lay out the real-world and scientific evidence, offering concrete tips and strategies, along with complete training plans for every distance--Sprint, Olympic, Half-Ironman, and Ironman--to help athletes implement the 80/20 rule of intensity balance. Benefits include reduced fatigue and injury risk, improved fitness, increased motivation, and better race results. |
| 16 week intermediate marathon training plan: Triathlete Magazine's Essential Week-by-Week Training Guide Matt Fitzgerald, 2009-11-29 From Triathlete magazine––the most popular source for triathlete information––comes an essential guidebook of weekly training plans for all skill levels. As popular as the swim-bike-run sport has become in recent years, triathlon training remains a daunting physical and mental challenge. From short sprints to Olympic distance events, this guide from Triathlete magazine provides athletes with different plans for every skill level, and shows them how to build up their training to reach their ultimate goal. Good-humored narrative text accompanies detailed workout schedules, guidelines, weekly goals, and coaching tips. Including off-season training advice and photo-illustrated stretches and exercises, this is the book triathletes need to stay at the top of their game. |
| 16 week intermediate marathon training plan: Be Iron Fit Don Fink, 2010-03-16 “Most how-to books are too technical or too shallow. Don Fink manages to pen a unique combination of information, anecdotes, and readability.”—Scott Tinley, two-time Ironman World Champion “Don’s book certainly made me think. A truly complete book for all abilities in the sport of triathlon that leaves no subject untouched.”—Spencer Smith, three-time Triathlon World Champion Ever dream of being an elite endurance athlete and competing in races like Hawaii’s Ironman? Pro athletes are not the only people who can attain such superior accomplishments. Every season tens of thousands of amateur triathletes compete head-to-head, pushing their physical and mental strength to the limits. The Ironman competition is a true test: a 2.4-mile open-water swim followed by a 112-mile bike leg and a 26.2-mile marathon run. In Be Iron Fit, sought-after multisport coach Don Fink draws on his time-efficient training methods to provide a practical program in a step-by-step, enjoyable way—so even everyday athletes can attain ultimate conditioning. |
| 16 week intermediate marathon training plan: Mastering the Marathon Don Fink, 2010-09-01 The ideal resource for athletes age forty and older who seek faster times and fewer injuries |
| 16 week intermediate marathon training plan: Train Like a Mother Dimity McDowell, Sarah Bowen Shea, 2012-03-20 The authors of Run Like a Mother share a comprehensive guide to race training for busy runners of all experience levels. In Train Like a Mother, elite runners Dimitry McDowell and Sarah Bowen Shea offer inspiration and practical advice on how to run a race—from training plan to finish line. Covering four race distances (5K, 10K, half-marathon, and marathon), they discuss pre- and post-race nutrition; strength training; injury prevention (and rehab); the importance of recovery; and everything busy women need to know to add racing to their multitasking schedules. It is all presented with the same wit, empathy, and tone the avid fans connect and identify with. |
| 16 week intermediate marathon training plan: Run Faster from the 5K to the Marathon Brad Hudson, Matt Fitzgerald, 2008-07-29 Learn how to run faster, unlock your potential, and reach peak performance with training advice from a former Olympic trials marathoner and coach to Olympians like Dathan Ritzenhein. Hudson is the most innovative running coach to come along in a generation. Until now, only a handful of elite athletes have been able to benefit from his methods. Now Run Faster from the 5K to the Marathon shows all runners how to coach themselves as confidently and effectively as Brad coaches his world-class athletes. Becoming your own best coach is the ticket to running faster at any distance. First you will learn to assess your abilities. Then you’ll learn how to devise a training program specifically geared to you. Filled with easy-to-follow sample training programs for distances ranging from the 5K to the marathon and abilities ranging from novice to advanced, Run Faster is the cutting-edge guide for optimal performance. With Hudson’s guidance, you can train smarter and more effectively—and avoid injury. And you’ll soon be running faster than you ever thought possible! |
| 16 week intermediate marathon training plan: Simple Marathon Training Jay Johnson, 2016-11-01 Book Description Do you dream of running a great marathon, but your busy life and obligations make the training commitments difficult? Do you suffer from injuries that put you on the sidelines when you desire to race? The 20-week Simple Marathon Training system can prepare you for marathon success. With a modern outlook on training schedules, innovative exercises for injury prevention and maximizing time spent training, the Simple Marathon Training system prepares you to toe the line with the confidence to run your best marathon. The Simple Marathon Training system has improved marathon times and the overall experience for many busy adult runners with hectic lives. This system works. It will for you, too. Included in Simple Marathon Training is a day-by-day schedule which includes running assignments as well as the crucial element missing from most training plans: core strength, hip strength and hip mobility exercises. You don't have to look at a sequence of photos in the book to learn these routines, rather, you will be able to watch all these strength and mobility videos online, for free. The incorporation of training videos into a sound marathon training program makes Simple Marathon a one of a kind system; a book that will help any committed athlete run a great marathon. The Geek Out section at the back of the book is another unique aspect of Simple Marathon Training. The Geek Outs are written by world-renowned physiologists and professional marathoners as well as Coach Jay's clients who have been using the system for several years to run PRs. You'll learn why it's best to do your hardest strength and mobility work on the same day as your workouts and long runs. You'll learn the correct method for fueling during a marathon. Information on imagery leading up to the race and mental skills to use during race day are just some of the topics in the Geek Out section. The bottom line is, if you're a busy adult with a hectic life, Simple Marathon Training is the right training book for you. Jay's training system works beautifully for runners who aim for excellence in every area of their lives-athletically, personally and professionally. He understands that we're busy but still want to run our best; he's helped me do just that. Cindy Kuzma, Freelance health and fitness writer and contributing editor to Runner's World Magazine |
| 16 week intermediate marathon training plan: The Happy Runner Roche, David, Roche, Megan, 2018-11-15 Is your daily run starting to drag you down? Has running become a chore rather than the delight it once was? Then The Happy Runner is the answer for you. Authors David and Megan Roche believe that you can’t reach your running potential without consistency and joyful daily adventures that lead to long-term health and happiness. Guided by their personal experiences and coaching expertise, they point out the mental and emotional factors that will help you learn exactly how to become a happy runner and achieve your personal best. |
| 16 week intermediate marathon training plan: Run Your Butt Off! Leslie Bonci, Sarah Butler, Budd Coates, 2011-03-15 Shed unwanted pounds and keep them off ONCE AND FOR ALL with Run Your Butt Off!, a back-to-basics, test panel–approved weight-loss plan and beginners' running program that yields sustainable, healthy results. The Run Your Butt Off! program is founded on the simple concept that in order to lose weight, calories burned must exceed calories consumed. No gimmicks, no shortcuts, no silver bullets can circumvent that reality. With this program, you'll learn to burn fat from both sides of the weight-loss equation—the calories in and the calories out—at the same time. Run Your Butt Off! will make you fitter, stronger, and leaner. |
| 16 week intermediate marathon training plan: The Non-Runner's Marathon Trainer David A. Whitsett, Forrest A. Dolgener, Tanjala Jo Kole, 1998-02-01 Athlete. Runner. Marathoner. Are these words you wouldn't exactly use to describe yourself? Do you consider yourself too old or too out of shape to run a marathon? But somewhere deep inside have you always admired the people who could reach down and come up with the mental and physical strength to complete such a daunting and rewarding accomplishment? It doesn't have to be somebody else crossing the finish line. You can be a marathoner. The Non-Runner's Marathon Trainer is based on the highly successful marathon class offered by the University of Northern Iowa, which was featured in a Runner's World article titled Marathoning 101. The class has been offered five times over 10 years, and all but one student finished the marathon. That is approximately 200 students -- all first time marathoners and many with absolutely no running background. This book follows the same 16-week, four-day-a-week workout plan. What makes the success rate of this program so much higher than any other? The special emphasis on the psychological aspects of endurance activities. You don't have to love to run -- you don't even have to like it -- but you have to realize that you are capable of more than you have ever thought possible. One participant in the program explained it like this: I'm doing this for me -- not for others or the time clock. I just feel better when I run, plus it helps me to cope with things in general. The skills we've learned in this class don't apply just to marathoning -- they apply to life! Just like you never know what the next step in a marathon will bring, so too, you never know what will happen next in life. But if you don't keep going, you're never going to find out. By staying relaxed, centered, and positive you handle just about anything that comes your way. This is marathon running for real people, people with jobs and families and obligations outside of running. The Non-Runner's Marathon Trainer has proven successful for men and women of all ages. Now let it work for you. |
| 16 week intermediate marathon training plan: The Little Red Book of Running Scott Douglas, 2011-06-29 running. |
| 16 week intermediate marathon training plan: Master the Marathon Ali Nolan, 2022-01-06 'A must-have for any woman targeting the distance' Runner's World Master the Marathon is a comprehensive guide to marathon training for women at all levels of running - beginner, intermediate and advanced. Packed with tips from the foremost female experts and coaches in running, Master the Marathon takes you through everything you need to know to be prepared for the 26.2 miles of the marathon, including: · Detailed training plans and strength training programs · How to build mental awareness of your body · Optimum nutrition and diet · Identifying and avoiding potential injuries · Guidance on finding the best marathon for you Both incredibly practical and deeply motivating, and including a foreword by Olympic long-distance runner Desiree Linden, Master the Marathon will help you unlock the strength and determination inside you to embark on the spectacular journey that is the marathon. |
| 16 week intermediate marathon training plan: Training for the Uphill Athlete Steve House, Scott Johnston, Kilian Jornet, 2019-03-12 Presents training principles for the multisport mountain athlete who regularly participates in a mix of distance running, ski mountaineering, and other endurance sports that require optimum fitness and customized strength |
| 16 week intermediate marathon training plan: Once a Runner John L. Parker, 2009-04-07 The undisputed classic of running novels and one of the most beloved sports books ever published, Once a Runner tells the story of an athlete’s dreams amid the turmoil of the 60s and the Vietnam war. Inspired by the author’s experience as a collegiate champion, the novel follows Quenton Cassidy, a competitive runner at fictional Southeastern University whose lifelong dream is to run a four-minute mile. He is less than a second away when the turmoil of the Vietnam War era intrudes into the staid recesses of his school’s athletic department. After he becomes involved in an athletes’ protest, Cassidy is suspended from his track team. Under the tutelage of his friend and mentor, Bruce Denton, a graduate student and former Olympic gold medalist, Cassidy gives up his scholarship, his girlfriend, and possibly his future to withdraw to a monastic retreat in the countryside and begin training for the race of his life against the greatest miler in history. A rare insider’s account of the incredibly intense lives of elite distance runners, Once a Runner is an inspiring, funny, and spot-on tale of one individual’s quest to become a champion. |
| 16 week intermediate marathon training plan: Running Your First Marathon Andrew Kastor, 2018-01-09 Andrew Kastor has taken the tried-and-true principles that all us pros follow and made them available and applicable for everyone. Just as Andrew has helped me on my journey, he is sure to help you on yours.—Ryan Hall, US Olympic Marathoner, holder of the US record in the half marathon, and marathon training expert As a marathon training coach for world-class runners and Olympic medalists, Andrew Kastor knows what it takes to get to the finish line. Whether you are planning to run a full or half marathon, Coach Kastor's marathon training program conditions you to set achievable goals, get in shape, and stay motivated. With an easy-to-follow 20-week marathon training schedule for building strength and endurance, plus expert advice from record-holding runners on what to expect, Running Your First Marathon is the only coaching you'll need to go the distance. Running Your First Marathon lays out a goal-oriented marathon training program with: A 20-Week Marathon Training Program—detailed day-by-day marathon training schedules and space to track your progress Marathon Training 101—advice and tips from world-class marathoners on marathon training, fueling your body, avoiding injury, and race-day preparation Motivational Marathon Training Boosts—from Coach Kastor and other famous runners to help you stay on track during marathon training Running Your First Marathon will not only inspire you but also help train your mind and body to unlock hidden potential.—Shalane Flanagan, Olympic Silver Medalist, NYC Marathon champion, American record holder, and marathon training pro |
| 16 week intermediate marathon training plan: Fast 5K Pete Magill, 2019-09-10 Spend two hours with Pete Magill’s Fast 5K and you’ll know how to run your fastest 5K. In his fast-paced, ultimate guide to 5K running races, celebrated running coach Pete Magill reveals the 25 crucial keys to setting your next 5K PR. Magill shares hard-earned lessons he gained while leading 19 teams to USA national championships and setting multiple American and world age-group and masters records. Fast 5K shares Magill’s essential keys to finding your fastest running fitness and race readiness. The 25 keys include optimal training mileage, effective tempo runs, VO2 max workouts, hill repeats, plyometrics that work, ways to prevent injuries, recovery tips, guides to diet and racing weight, choosing racing flats, and much more. Offering three 12-week and one 16-week 5K training plans, Fast 5K is the key to your best 5K running times. Pete Magill is a world-class 5K runner, personally holds multiple American and world age-group records in track & field and road racing and is a 5-time USA Masters Cross Country Runner of the Year. Now in this distilled guide, you can get world-class advice on how to run your fastest 5K ever. |
| 16 week intermediate marathon training plan: YOU (Only Faster) Greg McMillan, McMillan Running, 2013-04-12 |
| 16 week intermediate marathon training plan: Hansons First Marathon Luke Humphrey, Keith Hanson, Kevin Hanson, 2018-10-12 The results have been proven at every level, from the beginner to the elite, the Hanson’s training system works. - Desiree Davila, Olympic marathonerWith the right training, ANYONE can finish a marathon! Hansons First Marathon, from one of America’s most successful marathon training groups, offers a smart, friendly guide to preparing for your first marathon. With their proven method, the coaches of the Hansons-Brooks Distance Project will show you how to break down the 26.2 miles into achievable daily workouts. By race day, you’ll feel strong and confident of a race experience you’ll be proud of.The Hansons-Brooks Distance Project has an amazing track record of turning normal runners into marathoners through their acclaimed Hansons Marathon Method. Now they have made the marathon not just something to check off your bucket list, but also an enjoyable, inspiring, and life-changing experience.Hansons First Marathon is for anyone who has decided to step up to the marathon. Whether you’re a totally new runner who has never run a race, a recreational runner who enjoys occasional races, or even a competitive runner who is ready to go all the way—you’ll find the right marathon training schedule for you in Hansons First Marathon. Author and coach Luke Humphrey starts you off on the right foot with a simple survey about your running experience, race goals, and your natural strengths and weaknesses. Then he guides you to the right plan to prepare you for the miles ahead.Hansons First Marathon covers everything you need to know:Finding your foot type and a good shoe for marathon trainingThe types of workouts and how (and why) to do themChoosing your race wiselyTraining around travel, illness, and navigating injuriesHow to stretch and strength train for marathonWays to recover from daily runs and after your raceScience-based nutrition and hydration guidelines for workouts and race dayWhat to do differently during the crucial final 6 weeks before your raceHow to get to the start line feeling confident, stress-free, and readySetting an ideal marathon race strategy that puts you in controlMarathons are an exciting, rewarding challenge for runners of all abilities, but how you get to the start line matters as much as how you finish. Choose Hansons First Marathon to start your marathon adventure and you’ll set yourself up for success. |
| 16 week intermediate marathon training plan: Easy Interval Method Klaas Lok, 2019-07-20 Unique training method with proven results for novice, recreational, competitive, elite and world class runners. |
| 16 week intermediate marathon training plan: Chi Marathon Danny Dreyer, Katherine Dreyer, 2012-03-13 From the authors of the bestselling Chi Running, a game-changing training guide for injury-free long distance running. In Chi Marathon, Danny Dreyer, creator of the revolutionary ChiRunning program, highly respected running coach, and accomplished distance runner, takes a whole-body approach to long-distance running—much like T’ai Chi—making ease and efficiency of movement the prime goal of one’s training. Chi Marathon is the first book to focus not on building stamina first (though that is covered here) but on how to run all those miles without harming your body. A staggering 80 to 90 percent of marathoners face injuries during their training. This book debunks the myth that marathoners need to push through and beyond pain, and presents a technique-based plan for pain- and injury-free, high-performance half and full marathons. Chi Marathon also shows how to improve your performance by developing your own race-specific training plan tailored to your event, and will help you cross the finish line feeling strong no matter your age, body type, or running ability. -Run a marathon or half marathon free of pain and injury -Transform your racing with the training triad: form, conditioning, and mastery -Tap into your chi, an energy source more powerful and enduring than muscles -Teach your mind and body to work together as a team and master your event This is the book that distance runners have been waiting for. With Chi Marathon you can enjoy the run and feel confident no matter the distance. |
| 16 week intermediate marathon training plan: The Art of Running Faster Julian Goater, Don Melvin, 2012-03-09 Any runner can tell you that the sport isn’t just about churning out miles day in and day out. Runners have a passion, dedication, and desire to go faster, longer, and farther. Now, The Art of Running Faster provides you with a new approach to running, achieving your goals and setting your personal best. Whether you’re old or young, new to the sport or an experienced marathoner, this guide will change how you run and the results you achieve. The Art of Running Faster challenges the stereotypes, removes the doubts and erases the self-imposed limitations by prescribing not only what to do but also how to do it. Inside, you will learn how to •overcome the obstacles that prevent you from running faster, more comfortably, and with greater focus; •rethink conventional training methods, listen to your body, and challenge traditional running ‘norms’; •customize your training program to emphasize the development of speed, strength, and stamina; •shift gears, reach that next level of performance, and blow past the competition. In this one-of-a-kind guide, former world-class runner Julian Goater shares his experiences, insights and advice for better, more efficient and faster running. Much more than training tips and motivational stories, The Art of Running Faster is your guide to improved technique and optimal performance. Let Julian Goater show you a new way to run faster, farther and longer. |
| 16 week intermediate marathon training plan: Run Fast Hal Higdon, 1992 Hal Higdon shows runners of every calibre how to train and run short, popular 5, 8 and 10 kilometre races faster with added information on how to recuperate and stay focused when the going gets rough. |
| 16 week intermediate marathon training plan: IronFit Strength Training and Nutrition for Endurance Athletes Don Fink, Melanie Fink, 2013-01-01 Fully illustrated with depictions of proper exercise technique, this book contains exciting strength training programs based on sport (e.g., triathlon, running, cycling, swimming) and levels from beginner to advanced. For the marathon runner, triathlete, duathlete, distance swimmer, or cyclist, these programs will complement any other training regimen an athlete follows. Written without confusing jargon, IronFit® Stregth Training… provides concise and easy-to-follow information. Don and Melanie Fink of IronFit® have coached hundreds of athletes over several decades at all levels, from weekend warriors to world champions. Their innovative approaches to strength training and nutrition not only complement an athlete’s sport-specific training, but they do so in the most time-efficient and enjoyable way possible. Multi-sport and multi-leveled, this book provides 27 specific program schedules – 9 sports and 3 levels each to give readers: 1) A progressive strength and core training program for their specific sport and level. 2) A mind and body preparation program to maximize benefits. 3) A traveling strength and core program for travel with little or no equipment. 4) A fueling and hydration routine to maximize performance before, during, and after competition. 5) A healthy eating and lifestyle plan. |
| 16 week intermediate marathon training plan: Fast-Track Triathlete Matt Dixon, 2017-10-18 Lays out all the elements needed to succeed and excel at triathlon without compromising the other important things in your life like family, friends and sleep. In Fast-Track Triathlete, elite triathlon coach Matt Dixon offers his plan of attack for high performance in long-course triathlon—without sacrificing work or life. Developed for busy professionals with demanding schedules, the Fast-Track Triathlete program makes your PR possible in Ironman®, Ironman 70.3®, Rev3, and Challenge triathlon in about 10 hours a week. Training for long-course triathlons once demanded 15-20 hours each week—on top of work, family, travel and other time commitments. For many, preparing for long-distance triathlon is more challenging than the race itself. Fast-Track Triathlete opens the door to your best performance in full- and half-distance triathlons in half the traditional training time. Dixon’s laser-focused, effective approach to workouts, recovery, strength and mobility, and nutrition means you can prepare for triathlon’s greatest challenges in just 7-10 hours per week for half-distance and 10-12 hours per week for full-distance. Fast-Track Triathlete includes: Dixon’s complete guide to creating a successful sport and life performance recipe How to plan out your triathlon training Scaling workouts for time and fatigue Training and racing during travel Executing your swim-bike-run and transitions plan on race day 10-week off-season training program with key workouts 14-week pre-season training program with key workouts 14-week comprehensive race-prep full and half training plans with fully integrated strength and conditioning Dixon’s first book, The Well-Built Triathlete, revealed his four-tiered approach to success in all triathlon race distances. Fast-Track Triathlete turbocharges Dixon’s well-built program so even the busiest athletes can achieve their long-distance triathlon dreams without sacrificing so much to achieve them. What other athletes are saying about FAST-TRACK TRIATHLETE: I went from marathons and sprint tris straight to a full Ironman in 1 year while overcoming an injury with this plan. The importance of sleep/rest, quality vs. quantity, endurance AND strength, nutrition, etc. -- this book shares such a realistic and balanced approach to training and helped me train for and complete my first Ironman (140.6) race as a working mother of 3 small children and a 13:32 finish time. Breath of fresh air read on triathlon training - planning - life balance, in context of performance improvement. |
| 16 week intermediate marathon training plan: Slow Burn Stu Mittleman, Katherine Callan, 2011-11-01 In Slow Burn, endurance master Stu Mittleman delivers a program for creating energy and increasing endurance so you can go the distance and feel great doing it every day, week, and year. Change your workout, change your life: Think: Stu shares his proven formula for breaking down seemingly insurmountable goals into a series of manageable tasks. Train: Learn to understand your body's signals and refocus your training so that the movement -- not the outcome -- is the reward. Eat: Stu teaches you how to make nutritional choices that leave you energized -- not exhausted -- all day long. You really can accomplish more -- with less effort -- than you ever imagined. All you have to do is change your focus and you'll change your life. Let Slow Burn show you how to enjoy the journey and achieve the results. |
| 16 week intermediate marathon training plan: NSCA's Guide to Program Design NSCA -National Strength & Conditioning Association, Jay Hoffman, 2011-12-05 NSCA's Guide to Program Design offers the most current information, guidance, and protocols from respected scientists and practitioners with expertise in strength and conditioning program design. Developed by the National Strength and Conditioning Association (NSCA), this text offers strength and conditioning professionals a scientific basis for developing training programs for specific athletes at specific times of year. Straightforward and accessible, NSCA’s Guide to Program Design presents a detailed examination of considerations and challenges in developing a program for each key fitness component and fitness performance goal. Editor Jay Hoffman and his team of contributors have assembled an exceptional reference for practicing professionals and a valuable educational resource for new professionals and students preparing for certification. This authoritative text moves beyond the simple template presentation of program design to help readers grasp the reasons and procedures for sequencing training in a safe, sport-specific manner. The text offers 20 tables that are sample workouts or training plans for athletes in a variety of sports, technique photos and instructions for select drills, and a sample annual training plan that shows how to assemble all the pieces previously presented. Plus, extensive references offer starting points for continued study and professional enrichment. NSCA’s Guide to Program Design progresses sequentially through the program design process. It begins by examining the athlete needs assessment process as well as performance testing considerations and selection. Next, performance-related information on both dynamic warm-up and static stretching is discussed and dynamic warm-up protocols and exercises are presented. Then it reveals an in-depth by-chapter look at program design for resistance, power, anaerobic, endurance, agility, speed, and balance and stability training. For each, considerations and adaptations are examined, strategies and methods are discussed, and evidence-based information on program development is presented. The final two chapters help you put it all together with a discussion of training integration, periodization, and implementation. In addition, a sample annual training plan illustrates how to integrate each of the key fitness components into a cohesive yearlong program. As a bonus, a sample annual training plan is provided on our website so you can create your own training plans. The fitness, safety, and performance of athletes reflect the importance of continued education in the science of strength and conditioning. NSCA’s Guide to Program Design helps bridge the gap between scientist and practitioner by providing coaches and other strength and conditioning professionals with evidence-based information and applications. Sharing the latest in proven research, NSCA’s Guide to Program Design helps readers remain on the cutting edge of athletic performance. NSCA’s Guide to Program Design is part of the Science of Strength and Conditioning series. Developed with the expertise of the National Strength and Conditioning Association (NSCA), this series of texts provides the guidelines for converting scientific research into practical application. The series covers topics such as tests and assessments, program design, and nutrition. Earn continuing education credits/units! A continuing education course and exam that uses this book is also available. It may be purchased separately or as part of a package that includes all the course materials and exam. |
如何评价ThinkBook 14+/16+ 2025款，是否值得购买？ - 知乎
真正的ThinkBook 14+/16+ 2025是酷睿Ultra 200H和锐龙AI 300版本的（16+未来还有独显版）。 对比隔壁兄弟，可以看出价格也比较务实（尤其酷睿版）。 回顾这几年的全能轻薄本市场， …
iPhone 16 和 iPhone 16 Pro 之间有哪些区别？各自的使用体验怎 …
iPhone 16 Pro性能更强，摄像头更好。如果在意拍视频的话，可以考虑Pro款。 iPhone 16. 搭载了A18芯片，内存由6GB升级到8GB，满足搭载AI能力的空间。此外依然是6.1英寸显示 …
iPhone 16 pro 充电头怎么选，你们用20W充电头，还是30W充电 …
对于大电池的iPhone 16 Plus和iPhone 16 Pro Max，建议可以考虑30W的充电器。 如果你没有充电器，钱包还可以，建议购买官方的充电器。 如果你没有充电器，想追求性价比，就不太推荐 …
iPhone 16 Pro Max，大家会选哪种颜色？ - 知乎
其实如今iPhone的续航早就超越很多Android手机了，哪怕是小尺寸的iPhone 16 Pro，也压根儿没什么续航焦虑。 5、如何选？ 存储空间根据个人需求理性选择，iPhone 16 Pro依然可 …
苹果 16 灵动岛功能怎么设置？ - 知乎
苹果 16 灵动岛功能的设置方法如下： 开启灵动岛功能： 确保你的 iPhone 已经升级到最新的 iOS 系统。 进入 “设置” 应用，找到并点击 “通知” 选项。 在 “通知” 设置中，找到并点击 “显示预览” …
如何评价 SIGMA 16-300mm F3.5-6.7 DC OS 无反镜头？ - 知乎
其中16 vs 18的优势那是实打实的碾压，从此APSC无反的天涯镜终于不用再在各个系统中“短”人一截了（N家是不是怕冲到自家24-200、28-400所以没给绿灯？ 俗话说都到齐了真就是缺谁谁 …
电视机尺寸一览表 - 知乎
6、60寸的液晶电视：60寸的液晶电视屏幕尺寸4:3的比例长度为121.89厘米，宽度为91.42厘米，16:9的比例长度为132.76厘米，宽度为74.68厘米，对角线为152.40厘米。 1）海信激光电 …
逆天｜详细说说苹果M4、M4 Pro和M4 Max - 知乎
满血版的普通m4有10个cpu核心，10个gpu核心和16个npu核心。 其中，10个CPU核心包含4颗性能核心和6颗能效核心。 这颗芯片搭载在基础款的MacBook Pro、Mac mini和iMac上。
为什么大部分人都认为2560x1440是2K？ - 知乎
16:9（16:10） 1920x1080（1920x1200） 2560x1440（2560x1600） 3840x2160（3840x2400） 1920x1080，通常被称为“1080P”，其中的“P”代表的是逐行扫描（Progressive scanning）。 …
如何看待罗帅宇事件？ - 知乎
学校教育我们成为正义的人，可是社会却最喜欢吃掉正义的人，他明明在做对的事情，可是最后他死了，冤屈和真相被掩埋，被篡改，甚至应该主持正义的警察好像也只是背后那只黑手的爪 …
如何评价ThinkBook 14+/16+ 2025款，是否值得购买？ - 知乎
真正的ThinkBook 14+/16+ 2025是酷睿Ultra 200H和锐龙AI 300版本的（16+未来还有独显版）。 对比隔壁兄弟，可以看出价格也比较务实（尤其酷睿版）。 回顾这几年的全能轻薄本市场， …
iPhone 16 和 iPhone 16 Pro 之间有哪些区别？各自的使用体验怎么 …
iPhone 16 Pro性能更强，摄像头更好。如果在意拍视频的话，可以考虑Pro款。 iPhone 16. 搭载了A18芯片，内存由6GB升级到8GB，满足搭载AI能力的空间。此外依然是6.1英寸显示 …
iPhone 16 pro 充电头怎么选，你们用20W充电头，还是30W充电 …
对于大电池的iPhone 16 Plus和iPhone 16 Pro Max，建议可以考虑30W的充电器。 如果你没有充电器，钱包还可以，建议购买官方的充电器。 如果你没有充电器，想追求性价比，就不太推 …
iPhone 16 Pro Max，大家会选哪种颜色？ - 知乎
其实如今iPhone的续航早就超越很多Android手机了，哪怕是小尺寸的iPhone 16 Pro，也压根儿没什么续航焦虑。 5、如何选？ 存储空间根据个人需求理性选择，iPhone 16 Pro依然可 …
苹果 16 灵动岛功能怎么设置？ - 知乎
苹果 16 灵动岛功能的设置方法如下： 开启灵动岛功能： 确保你的 iPhone 已经升级到最新的 iOS 系统。 进入 “设置” 应用，找到并点击 “通知” 选项。 在 “通知” 设置中，找到并点击 “显示预览” …
如何评价 SIGMA 16-300mm F3.5-6.7 DC OS 无反镜头？ - 知乎
其中16 vs 18的优势那是实打实的碾压，从此APSC无反的天涯镜终于不用再在各个系统中“短”人一截了（N家是不是怕冲到自家24-200、28-400所以没给绿灯？ 俗话说都到齐了真就是缺谁谁 …
电视机尺寸一览表 - 知乎
6、60寸的液晶电视：60寸的液晶电视屏幕尺寸4:3的比例长度为121.89厘米，宽度为91.42厘米，16:9的比例长度为132.76厘米，宽度为74.68厘米，对角线为152.40厘米。 1）海信激光电 …
逆天｜详细说说苹果M4、M4 Pro和M4 Max - 知乎
满血版的普通m4有10个cpu核心，10个gpu核心和16个npu核心。 其中，10个CPU核心包含4颗性能核心和6颗能效核心。 这颗芯片搭载在基础款的MacBook Pro、Mac mini和iMac上。
为什么大部分人都认为2560x1440是2K？ - 知乎
16:9（16:10） 1920x1080（1920x1200） 2560x1440（2560x1600） 3840x2160（3840x2400） 1920x1080，通常被称为“1080P”，其中的“P”代表的是逐行扫描（Progressive scanning）。 …
如何看待罗帅宇事件？ - 知乎
学校教育我们成为正义的人，可是社会却最喜欢吃掉正义的人，他明明在做对的事情，可是最后他死了，冤屈和真相被掩埋，被篡改，甚至应该主持正义的警察好像也只是背后那只黑手的爪 …
