トレーニングプラン: Everest Marathon
Preparing for a marathon requires 16–20 weeks of structured training. This plan is specifically designed for the Everest Marathon's mountainous course in Gorak Shep.
🎯 Training Considerations for This Race
Hill Training Required
With 2,245m of elevation gain, incorporate hill repeats 1-2x per week. Focus on both uphill power and controlled downhill running.
Cold Weather Strategy
Expect temperatures around -5°C. Layer up at the start (disposable outer layers work well). Warm up thoroughly before the gun.
Rain Likely
There's a 45% chance of rain on race day. Train in wet conditions. Use body glide to prevent chafing and consider a light hat with brim.
Trail-Ready Gear
The course includes trail surfaces. Train on similar terrain and consider trail shoes for better grip.
Racing in Gorak Shep
Arrive at least 2 days early to adjust. Gorak Shep is in the asia timezone — factor in jet lag if traveling far.
16-Week Training Plan
Your week-by-week plan with daily workouts, long runs, speed sessions, and taper schedule is coming soon.
Tailored for: 42.195km • 山岳コース • -5°C avg temp
🎨 Illustrated training guides coming soon
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