Multiple Choice, Multiple Answers

Read the passage and select ALL correct options. Wrong selections lose points.

Preparing for a marathon typically requires a structured training plan spanning at least sixteen weeks, gradually increasing weekly mileage to reduce injury risk. Coaches generally recommend that runners increase distance by no more than ten percent each week, since sudden jumps in mileage are strongly linked to stress fractures and tendon injuries. Long runs, usually scheduled on weekends, build the endurance needed for race day, while shorter recovery runs during the week aid muscle repair. Nutrition also plays a critical role: many runners practice consuming energy gels during long runs to train their digestive systems, since untested fueling strategies can cause severe stomach distress mid-race. Tapering, a planned reduction in mileage during the final two to three weeks, allows muscles to recover fully before the event.