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16 Week Training Plan for Marathon: Your Comprehensive Guide to Race Day Success
Author: Dr. Emily Carter, Ph.D., Exercise Physiology & Certified Running Coach (USATF Level 2)
Publisher: Runner's World Magazine (a leading publication in the running community with a decades-long history of providing credible training advice).
Editor: Sarah Miller, Experienced Editor with 10+ years specializing in fitness and endurance sports.
Keyword: 16 week training plan for marathon
Introduction:
Conquering a marathon is a monumental achievement, demanding dedication, discipline, and a meticulously planned training regime. This 16-week training plan for marathon provides a structured approach to help you reach your full potential on race day. Whether you're a seasoned marathoner aiming for a personal best or a first-timer embarking on this challenging journey, this comprehensive guide offers insights, strategies, and considerations to optimize your performance and minimize the risk of injury. This 16 week training plan for marathon is designed to be adaptable to individual needs and experience levels, ensuring a safe and effective path to the finish line.
Phase 1: Base Building (Weeks 1-4) – Foundation for a Successful 16 Week Training Plan for Marathon
The initial phase of your 16 week training plan for marathon focuses on establishing a solid aerobic base. This involves gradually increasing your weekly mileage, focusing on easy runs to build endurance and stamina. Cross-training activities like cycling or swimming are incorporated to promote overall fitness and prevent overuse injuries.
Weekly Mileage: Begin with your current comfortable mileage and gradually increase it by no more than 10% per week. This gradual increase allows your body to adapt to the increased demands of marathon training.
Run Types: Easy runs should constitute the majority of your runs. Include one or two short tempo runs to build speed endurance.
Cross-Training: 2-3 sessions per week of cross-training activities, such as swimming or cycling, are recommended.
Rest: Adequate rest is crucial. Ensure you get enough sleep and incorporate rest days into your schedule.
Phase 2: Strength & Speed Development (Weeks 5-8) – Enhancing your 16 Week Training Plan for Marathon
This phase introduces more structured workouts to improve your speed and strength. Interval training, tempo runs, and hill repeats are incorporated to enhance your running efficiency and lactate threshold.
Weekly Mileage: Continue to increase your weekly mileage gradually, but at a slightly slower rate than in Phase 1.
Run Types: Include interval training (e.g., 400m repeats), tempo runs (sustained effort at a comfortably hard pace), and hill repeats to improve speed and strength.
Strength Training: Incorporate 2-3 sessions of strength training per week focusing on core and leg strength.
Nutrition: Pay close attention to your nutrition and hydration to support your increased training load.
Phase 3: Long Run Focus (Weeks 9-12) – Crucial Element in your 16 Week Training Plan for Marathon
The key focus of this phase is building endurance through progressively longer runs. These long runs simulate the demands of a marathon, preparing your body for the distance.
Weekly Mileage: Maintain a consistent weekly mileage, with the longest run gradually increasing each week. Peak long run should be around 20-22 miles (adjust based on experience).
Run Types: Continue with interval training and tempo runs but at a slightly reduced frequency. Focus on the long runs.
Recovery: Prioritize recovery during this phase, incorporating rest days and active recovery strategies.
Pacing: Practice maintaining a comfortable pace during your long runs to learn how to pace yourself during the marathon.
Phase 4: Tapering & Race Preparation (Weeks 13-16) – Final Stage of your 16 Week Training Plan for Marathon
The final phase involves tapering your mileage to allow your body to recover and store energy before race day. This phase also involves refining your race strategy and preparing your gear.
Weekly Mileage: Gradually reduce your weekly mileage by approximately 40-50% in the final two weeks.
Run Types: Focus on shorter, easier runs and maintain a high level of hydration and nutrition.
Race Strategy: Finalize your race-day strategy, including pacing, fueling, and hydration plans.
Gear Check: Ensure all your running gear is in good condition and ready for race day.
Nutrition and Hydration for your 16 Week Training Plan for Marathon:
Proper nutrition and hydration are critical components of your 16 week training plan for marathon. Consume a balanced diet rich in carbohydrates, proteins, and healthy fats. Stay hydrated throughout the day, especially during and after your runs. Consider incorporating sports drinks or gels during long runs to replenish electrolytes and carbohydrates.
Injury Prevention and Recovery:
Listen to your body. Rest when needed and don't push through pain. Incorporate foam rolling, stretching, and other recovery methods to reduce muscle soreness and prevent injuries. Consult a medical professional if you experience any persistent pain or discomfort.
Mental Preparation:
Marathon running is as much a mental challenge as it is a physical one. Develop a positive mindset, visualize success, and stay focused on your goals. Consider strategies like meditation or visualization to manage stress and anxiety.
Sample 16 Week Training Plan for Marathon (Beginner):
This is a sample plan, and adjustments may be necessary based on your individual needs and fitness level. Consult with a running coach or healthcare professional for personalized guidance. (Detailed week-by-week breakdown would be included here, showing mileage, run types, and rest days. This would be a substantial table or several tables.)
Conclusion:
Following a well-structured 16 week training plan for marathon is essential for achieving your running goals while minimizing the risk of injury. Remember to listen to your body, adjust the plan as needed, and enjoy the journey. The sense of accomplishment after crossing the finish line will be well worth the effort!
FAQs:
1. Can I modify this 16 week training plan for marathon if I have limited time? Yes, you can adjust the plan based on your available time. Prioritize the long runs and key workouts, and adjust the number of cross-training sessions accordingly.
2. What should I do if I get injured during training? Stop training immediately and consult a medical professional. Rest and allow your body to heal before resuming training.
3. How important is nutrition during a 16 week training plan for marathon? Nutrition is critical. Ensure you consume a balanced diet with enough carbohydrates, proteins, and fats to fuel your training.
4. What is the best way to taper before the marathon? Reduce your weekly mileage gradually over the final 2-3 weeks. Maintain shorter easy runs and prioritize rest and recovery.
5. What should I do if I miss a workout? Don't panic. Simply reschedule the missed workout for another day, ensuring you maintain a balanced training load.
6. How can I stay motivated throughout the 16 weeks? Set realistic goals, find a running buddy, and celebrate your progress along the way.
7. What type of running shoes should I wear? Choose running shoes appropriate for your foot type and running style. Consult a running store specialist for personalized recommendations.
8. How important is sleep during marathon training? Sleep is crucial for recovery and performance. Aim for 7-9 hours of sleep per night.
9. What should I expect on race day? Expect a challenging but rewarding experience. Focus on pacing yourself, staying hydrated, and enjoying the race.
Related Articles:
1. Marathon Training for Beginners: A Step-by-Step Guide: This article provides a beginner-friendly introduction to marathon training, covering essential concepts and tips.
2. Advanced Marathon Training Plan: Pushing Your Limits: This article focuses on advanced training techniques for experienced runners aiming to improve their performance.
3. Nutrition Strategies for Marathon Runners: This article delves into the specifics of nutrition for marathon training and race day.
4. Avoiding Common Marathon Training Injuries: This article provides insights into preventing injuries during marathon training.
5. Mental Toughness in Marathon Running: This article focuses on the mental aspect of marathon training and race day performance.
6. Hydration and Electrolyte Balance for Endurance Runners: This article discusses the importance of hydration and electrolyte balance during long-distance running.
7. Pacing Strategies for a Successful Marathon: This article examines different pacing strategies for marathon runners based on their goals.
8. Marathon Gear Guide: Essential Equipment for Race Day: This article provides a comprehensive guide to choosing the right gear for your marathon.
9. Post-Marathon Recovery: Tips for a Speedy Recovery: This article focuses on recovery strategies after completing a marathon.
16 week training plan for marathon: 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 training plan for marathon: 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. |
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16 week training plan for marathon: 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 training plan for marathon: 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 training plan for marathon: 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 training plan for marathon: 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 training plan for marathon: 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 training plan for marathon: 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 training plan for marathon: No Meat Athlete Matt Frazier, Matt Ruscigno, 2013-10 Combining the winning elements of proven training approaches, motivational stories, and innovative recipes, No Meat Athlete is a unique guidebook, healthy-living cookbook, and nutrition primer for the beginner, every day, and serious athlete who wants to live a meatless lifestyle. Author and popular blogger, Matt Frazier, will show you that there are many benefits to embracing a meat-free athletic lifestyle, including: Weight loss, which often leads to increased speed; Easier digestion and faster recovery after workouts; Improved energy levels to help with not just athletic performance but your day-to-day life; Reduced impact on the planet. Whatever your motivation for choosing a meat-free lifestyle, this book will take you through everything you need to know to apply your lifestyle to your training. Matt Frazier provides practical advice and tips on how to transition to a plant-based diet while getting all the nutrition you need; uses the power of habit to make those changes last; and offers up menu plans for high performance, endurance, and recovery. Once you've mastered the basics, Matt delivers a training manual of his own design for runners of all abilities and ambitions. The manual provides training plans for common race distances and shows runners how to create healthy habits, improve performance, and avoid injuries. No Meat Athlete will take you from the start to finish line, giving you encouraging tips, tricks, and advice along the way-- |
16 week training plan for marathon: 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 training plan for marathon: 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 training plan for marathon: 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 training plan for marathon: 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 training plan for marathon: Marathoning for Mortals John Bingham, Jenny Hadfield, 2003-05-02 Once considered a feat for superhuman athletes, the marathon is now within every mortal's grasp. Former couch potato John Bingham has joined forces with coach Jenny Hadfield to create a winning plan that works for every mortal--even you. In Marathoning for Mortals, you'll find the courage to train, the willpower to persevere, and the tenacity to finish one mile after another. John and Jenny stick with you every step of the way, from your first insecure thoughts to your last-minute jitters to your supreme joy at the finish line. In Marathoning for Mortals, you'll find: • 8 training programs to run, run-walk, walk-run, or walk the half-marathon and marathon • The advice you need to physically, mentally, and spiritually reach your dreams • Tips to help you customize your training, buy the right shoes and apparel, and eat the best foods • Guidance for common motivational, physical, and emotional roadblocks Join John and Jenny on an amazing transformative journey where the finish line is just the beginning. |
16 week training plan for marathon: 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 training plan for marathon: 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 training plan for marathon: 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 training plan for marathon: Unbreakable Runner T.J. Murphy, MacKenzie, 2014-09-22 A New York Times Best Seller! Men's Journal Health Book of the Year In Unbreakable Runner, CrossFit Endurance founder Brian MacKenzie and journalist T.J. Murphy examine long-held beliefs about how to train, tearing down those traditions to reveal new principles for a lifetime of healthy, powerful running. Unbreakable Runner challenges conventional training tenets such as high mileage and high-carb diets to show how reduced mileage and high-intensity training can make runners stronger, more durable athletes and prepare them for races of any distance. Distance runners who want to invigorate their training, solve injuries, or break through a performance plateau can gain power and resilience from MacKenzie's effective blend of run training and whole-body strength and conditioning. CrossFitters who want to conquer a marathon, half-marathon, or ultramarathon will find endurance training instruction with 8- to 12-week programs that combine CrossFitTM workouts with run-specific sessions. Unbreakable Runner includes CrossFit-based training programs for race distances from 5K to ultramarathon for beginner, intermediate, and advanced runners. Build a better running body with this CrossFit Endurance-based approach to running training. |
16 week training plan for marathon: 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 training plan for marathon: 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 training plan for marathon: Running Outside the Comfort Zone Susan Lacke, 2019-03-27 I laughed, I cried and I was 100% re-inspired to stick with my own personal fitness goals Running Outside the Comfort Zone uncovers the brash, bold, and very human sides of running, and along the way Susan Lacke rekindles her own crush on America’s favorite all-comers sport. Running offers much more than road racing! After a decade of writing about running, sports columnist Susan Lacke found herself in a serious running rut. The runners around her seemed to be thriving, setting goals, and having fun, but her own interest in running was lackluster. Seeking to reengage with the sport she once loved, Lacke spends a year exploring running in its many shapes and forms, taking on running challenges that scare her, push her, and downright embarrass her. From races with giant cheese wheels to a regional wife-carrying competition, a naked 5K to climbing the dark stairwells of the Empire State Building, Lacke’s brave forays and misadventures are chronicled in wondrous and funny stories. |
16 week training plan for marathon: Runner's World Train Smart, Run Forever Bill Pierce, Scott Murr, Editors of Runner's World Maga, 2017-04-04 From the experts at the Furman Institute of Running and Scientific Training (FIRST), Runner's World Train Smart, Run Forever goes beyond traditional training programs and addresses the issues that prevent runners from reaching their full potential. This book will teach you how to become a fit, fast, and healthy lifelong runner by following the authors’ innovative 7-hour workout week. In this new approach, Bill Pierce and Scott Murr show how overall fitness and total body health are the secret to longevity as a runner. Runner’s World Train Smart, Run Forever is appropriate for all runners, but is especially helpful if you’re frustrated by injuries or looking to maintain your healthy lifestyle as you age. This book addresses the controversies surrounding the dangers of overtraining and the stress associated with the constant craving for faster race times. Complete with a comprehensive program to enhance overall fitness, improve race times, and support healthy aging, this book will show you how to achieve your fitness goals at any stage. |
16 week training plan for marathon: Marathon David A. Smith, 1982 |
16 week training plan for marathon: The Wim Hof Method Wim Hof, 2020-09-24 STAR OF BBC ONE'S FREEZE THE FEAR 'I've never felt so alive' JOE WICKS 'A fascinating look at Wim's incredible life and method' FEARNE COTTON My hope is to inspire you to retake control of your body and life by unleashing the immense power of the mind. 'The Iceman' Wim Hof shares his remarkable life story and powerful method for supercharging your health and happiness. Refined over forty years and championed by scientists across the globe, you'll learn how to harness three key elements of Cold, Breathing and Mindset to take ownership over your own mind and wellbeing. 'The book will change your life' BEN FOGLE 'Wim is a legend of the power ice has to heal and empower' BEAR GRYLLS |
16 week training plan for marathon: The 9-Mile Marathon M Marlies N Kort, 2018-04-25 In the RUNNING society most people will tell you what 9-MILERS are doing is IMPOSSIBLE. Running solid marathons without those endless long and slow 18+ mile training runs. Yet it's happening EVERY DAY! 9-Milers are the REBELS. The 'Crazy Ones'. The round pegs in the square holes. They're NOT fond of the traditional running rules. 9-Milers CHANGE things. They PUSH things FORWARD. You can't ignore them. 9-MILERS want to HAVING IT ALL. Living a busy LIFE with work, FAMILY and friends, AND enjoy the THRILL of running marathons at THE BIG EVENTS. Feeling GREAT. POWERFUL. Finish STRONG. FIT. Maybe even FASTER than they EVER thought POSSIBLE. Author and founder of 9MILER4LIFE Marlies Kort, 2h47 marathon finisher and Ironman 70.3 World Champion F40-44, doesn't want to CHANGE the way you're training today. With The 9-Mile Marathon Training System Marlies Kort wants to replace it with something TOTALLY NEW; training, running and 'living' The 9-Miler Way. |
16 week training plan for marathon: 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 training plan for marathon: The Little Red Book of Running Scott Douglas, 2011-06-29 running. |
16 week training plan for marathon: 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 training plan for marathon: Racing Weight Matt Fitzgerald, 2012-12-01 Racing Weight is a proven weight-management program designed specifically for endurance athletes. Revealing new research and drawing from the best practices of elite athletes, coach and nutritionist Matt Fitzgerald lays out six easy steps to help cyclists, triathletes, and runners lose weight without harming their training. This comprehensive and science-based program shows athletes the best ways to lose weight and avoid the common lifestyle and training hang-ups that keep new PRs out of reach. The updated Racing Weight program helps athletes: Improve diet quality Manage appetite Balance energy sources Easily monitor weight and performance Time nutrition throughout the day Train to getand staylean Racing Weight offers practical tools to make weight management easy. Fitzgerald’s no-nonsense Diet Quality Score improves diet without counting calories. Racing Weight superfoods are diet foods high in the nutrients athletes need for training. Supplemental strength training workouts can accelerate changes in body composition. Daily food diaries from 18 pro athletes reveal how the elites maintain an athletic diet while managing appetite. Athletes know that every extra pound wastes energy and hurts performance. With Racing Weight, cyclists, triathletes, and runners have a simple program and practical tools to hit their target numbers on both the race course and the scale. |
16 week training plan for marathon: Dusk Before the Dawn Larry Ketchersid, 2006-04 Combining nanotechnology, martial arts and a struggle for world domination, Dusk Before the Dawn follows people struggling to not only survive in a new world order, but to shape it. |
16 week training plan for marathon: 100-Mile Ultra-Marathon Training Schedule Elite R N, 2020-01-10 An ultramarathon, also called ultra distance or ultra running, is any footrace longer than the traditional marathon length of 42.195 kilometres (26.219 mi).If Marathons have become too easy for your. What was once the pinnacle of achievement in a runner's life is now a stepping stone for extraordinary adventure in ultramarathoning.This book is training program In a more 21 weeks you can be ready for a 100-miles. This schedule is ideal for busy runners looking to take on an ultra-marathon. 100-Mile Ultra-Marathon Training schedule includes: 16 Week trainig plan ― In a 21 weeks you can be ready for a 100-miles. This schedule is ideal for busy runners looking to take on an ultra-marathon. The Ultra Marathon training plan key.. Running Log ― 21 Week for keep record training (Duration, Distance, Average Pace) |
16 week training plan for marathon: Marathon and Half Marathon Sam Murphy, 2009-10-01 A guide to everything you need to know about marathons: equipment, training, diet, injury prevention and mental preparation. |
16 week training plan for marathon: 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 training plan for marathon: Training Essentials for Ultrarunning Jason Koop, 2016-05-01 When elite ultrarunners have a need for speed, they turn to coach Jason Koop. Now the sport’s leading coach makes his highly effective ultramarathon training methods available to ultrarunners of all abilities in his book Training Essentials for Ultrarunning. Ultramarathoners have traditionally piled on the miles or tried an approach that worked for a friend. Yet ultramarathons are not just longer marathons; simply running more will not prepare you for the race experience you want. Ultramarathon requires a new and specific approach to training. Training Essentials for Ultrarunning will revolutionize training for those who want to race an ultramarathon instead of just gutting it out to the finish line. Koop's race-proven ultramarathon program is based on sound science, the most current research, and years of experience coaching the sport’s star runners to podium performances. Packed with practical advice and vetted training methods, Training Essentials for Ultrarunning is the new, must-have resource for first-timers and ultramarathon veterans. Runners using Training Essentials for Ultrarunning will gain much more than Koop’s training approach: · The science behind ultramarathon performance. · Common ultramarathon failure points and how to solve them. · How to use interval training to focus workouts, make gains, reduce injuries, and race faster. · Simple, effective fueling and hydration strategies. · Koop’s A.D.A.P.T. method for making the right decisions to solve a race-day crisis. · How to plan your ultra season for better racing. · Course-by-course coaching guides to iconic U.S. ultramarathons including American River 50, Badwater 135, Hardrock 100, Javelina 100, JFK 50, Lake Sonoma 50, Leadville 100, Vermont 100, Wasatch 100, and Western States 100. · How to achieve your goal, whether it’s finishing or winning. A revolution is coming to ultrarunning as ultramarathoners shed old habits and embrace the smarter methods that science and experience show are better. Featuring stories and advice from ultrarunning stars Dakota Jones, Kaci Lickteig, Dylan Bowman, Timothy Olson, and others who work with Koop, Training Essentials for Ultrarunning is the go-to guide for first-time ultrarunners and competitive ultramarathoners. |
16 week training plan for marathon: Healthy Tipping Point Caitlin Boyle, 2012-05-01 Start small for big results with this inspiring guide to lifelong wellness—from popular health blogger and author of Operation Beautiful. In Healthy Tipping Point, Caitlin Boyle shares the down-to-earth philosophy and authoritative advice that has made her websites so popular. Believing that reaching a tipping point means much more than tipping the scales, Boyle helps readers find their personal ideal balance in food, fitness, love, and life, in a breakthrough program organized around three shifts: • Get Real: Challenge negative-thought patterns to create space for success • Eat Clean: Ditch conventional “diet” advice and follow a simple eating plan tailored to keep energy high, while helping the environment—including forty-five delicious vegetarian recipes for foodies on the go • Embrace Strength: Commit to a high-powered fitness program designed to help one learn to love exercise and build a strong, lean body—with targeted guidance for novice runners, bikers, swimmers, and others Featuring twenty inspiring success stories and photos of people who have transformed their lives, the book proves that a healthy body is absolutely attainable. Healthy living and a healthy self-image go hand in hand. For anyone who struggles to get fit, Healthy Tipping Point provides the drive to thrive. |
16 week training plan for marathon: YOU (Only Faster) Greg McMillan, McMillan Running, 2013-04-12 |
16 week training plan for marathon: 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 training plan for marathon: FASTer Way to Fat Loss Amanda Tress, 2019-05-20 Are you one of the millions of individuals who have tried every fad diet on the market, and still can't meet your goals? Or maybe you're killing yourself at the gym, spending hours on the treadmill to maintain the perfect number on the scale. Regardless of your failing strategy, you're feeling exhausted, discouraged, and uninspired. Enter The FASTer Way to Fat Loss, a behind-the-scenes look at the lifestyle sweeping the health and wellness industry. Since the creation of the program in 2016, the FASTer Way has helped tens of thousands of men and women lose fat and regain confidence. Through the book, Amanda Tress, author and creator of the FASTer Way to Fat Loss, details the core components of the FASTer Way and dives into the science that backs them up. Please note: Purchasing this book does NOT include participation in the official FASTer Way to Fat Loss program. Program registration must be purchased separately at www.fasterwaytofatloss.com. |
16 week training plan for marathon: Deep Learning for Coders with fastai and PyTorch Jeremy Howard, Sylvain Gugger, 2020-06-29 Deep learning is often viewed as the exclusive domain of math PhDs and big tech companies. But as this hands-on guide demonstrates, programmers comfortable with Python can achieve impressive results in deep learning with little math background, small amounts of data, and minimal code. How? With fastai, the first library to provide a consistent interface to the most frequently used deep learning applications. Authors Jeremy Howard and Sylvain Gugger, the creators of fastai, show you how to train a model on a wide range of tasks using fastai and PyTorch. You’ll also dive progressively further into deep learning theory to gain a complete understanding of the algorithms behind the scenes. Train models in computer vision, natural language processing, tabular data, and collaborative filtering Learn the latest deep learning techniques that matter most in practice Improve accuracy, speed, and reliability by understanding how deep learning models work Discover how to turn your models into web applications Implement deep learning algorithms from scratch Consider the ethical implications of your work Gain insight from the foreword by PyTorch cofounder, Soumith Chintala |
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,你会发 …
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英寸显示屏,460ppi像素密度 …
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,就不太推荐你购买官 …
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依然可以128GB起步,如 …
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” 选项。 在 …
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尴尬)
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
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为什么大部分人都认为2560x1440是2K? - 知乎
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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牙,大数据的 …
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 …