claude-coach

# 12-Week Marathon Training Plan for [USER]\n\n**Goal:** Complete a marathon in under 4 hours\n**Current Fitness Level:** Intermediate\n**Physical Conditions:** Mild knee issues\n\n## Week 1-4: Base Building\n- **Monday:** Rest or light yoga\n- **Tuesday:** 5-mile run with 3 miles at goal pace\n- **Wednesday:** 45-minute cross-training (cycling or swimming)\n- **Thursday:** 6-mile run with hills\n- **Friday:** Rest or light yoga\n- **Saturday:** 8-mile long run\n- **Sunday:** 30-minute core and strength training\n\n**Nutrition Tip:** Focus on complex carbs and lean proteins. Hydrate well before, during, and after runs.\n**Gear Recommendation:** Invest in moisture-wicking socks to prevent blisters.\n\n## Week 5-8: Building Endurance\n- **Monday:** Rest or light yoga\n- **Tuesday:** 6-mile run with 4 miles at goal pace\n- **Wednesday:** 60-minute cross-training (cycling or swimming)\n- **Thursday:** 7-mile run with hills\n- **Friday:** Rest or light yoga\n- **Saturday:** 10-mile long run\n- **Sunday:** 45-minute core and strength training\n\n**Nutrition Tip:** Practice fueling during long runs with energy gels or chews.\n**Gear Recommendation:** Consider a GPS watch to track your runs and pace.\n\n## Week 9-12: Peak and Taper\n- **Monday:** Rest or light yoga\n- **Tuesday:** 7-mile run with 5 miles at goal pace\n- **Wednesday:** 45-minute cross-training (cycling or swimming)\n- **Thursday:** 8-mile run with hills\n- **Friday:** Rest or light yoga\n- **Saturday:** 12-mile long run\n- **Sunday:** 30-minute core and strength training\n\n**Nutrition Tip:** Increase carb intake in the days leading up to the marathon.\n**Gear Recommendation:** Break in your race-day shoes with long runs.\n\n**Race Week:** Taper your mileage, focus on hydration, and get plenty of rest.