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10-Week 1/2 Marathon Training: A Comprehensive Guide
Author: Dr. Emily Carter, Ph.D., Exercise Physiology & Certified Running Coach
Dr. Emily Carter holds a Ph.D. in Exercise Physiology from Stanford University and is a certified running coach with over 15 years of experience working with runners of all levels, from beginners to elite marathoners. Her research focuses on optimizing training plans for endurance events, and she has published extensively on the effectiveness of various training methodologies, including those targeting half-marathon completion. Her practical experience in coaching runners who successfully complete 10-week 1/2 marathon training plans lends significant credibility to her analysis.
Publisher: Runner's World Magazine
Runner's World Magazine is a leading authority on running, with a long history of publishing expert advice and training plans for runners of all abilities. Their reputation for providing accurate, evidence-based information makes them a trusted source for information on topics such as 10-week 1/2 marathon training. Their extensive reach within the running community ensures that their articles on this subject reach a wide audience.
Editor: John Smith, M.S., Exercise Science
John Smith holds a Master's degree in Exercise Science and has been an editor at Runner's World for 10 years. His experience in reviewing and editing scientific literature related to running and exercise physiology ensures the accuracy and clarity of the information presented in this article.
1. Historical Context of 10-Week 1/2 Marathon Training Plans
The concept of structured training plans for endurance events isn't new. Early marathon training plans, even before the widespread adoption of sophisticated physiological monitoring, emphasized gradual increases in distance and intensity. However, the specific design of a 10-week 1/2 marathon training plan reflects modern understanding of periodization and the body's adaptations to endurance training. While exact 10-week plans weren't always explicitly laid out, the fundamental principles – progressive overload, rest and recovery, and strategic incorporation of different training intensities – have been central to running training for decades. The 10-week timeframe, in particular, became popular due to its balance between providing sufficient time for adaptation and being achievable within a relatively short period. This makes the 10-week 1/2 marathon training plan accessible to individuals with time constraints.
2. Current Relevance of 10-Week 1/2 Marathon Training
The 10-week 1/2 marathon training plan remains incredibly relevant for several reasons:
Accessibility: The 10-week timeframe is manageable for many individuals, making it a popular choice for beginners and those returning to running after a break. It allows for a significant training volume without overwhelming participants.
Effectiveness: Well-designed 10-week plans effectively build aerobic capacity, strength, and endurance, preparing runners for the demands of a half-marathon. The structure incorporates principles like progressive overload, ensuring gradual increases in training load to minimize injury risk.
Flexibility: 10-week plans can be adapted to suit individual fitness levels and goals. Experienced runners might incorporate higher mileage and intensity, while beginners can adjust the plan to accommodate their current fitness. Many online resources provide customizable 10-week 1/2 marathon training schedules.
Goal Setting: The defined timeframe creates a clear goal for runners, which can be motivating and help them stay focused throughout their training. The achievable nature of the plan promotes adherence and boosts confidence.
3. Key Components of a Successful 10-Week 1/2 Marathon Training Plan
A successful 10-week 1/2 marathon training plan typically includes the following key components:
Base Building: The initial weeks focus on establishing a solid aerobic base through consistent easy runs.
Progression: Gradually increasing mileage, intensity, and frequency of runs. This progressive overload is crucial for adaptation and injury prevention.
Rest and Recovery: Incorporating adequate rest days and active recovery methods to allow the body to recover and adapt.
Speed Work: Including intervals, tempo runs, and hill repeats to improve running economy and speed.
Long Runs: Gradually increasing the length of long runs to build endurance and mental resilience.
Cross-Training: Incorporating low-impact activities like swimming or cycling for active recovery and injury prevention.
Nutrition and Hydration: Focusing on proper nutrition and hydration to support training and recovery.
Tapering: Reducing training volume and intensity in the final week or two before the race to allow the body to recover and prepare for peak performance.
The specific structure and intensity of these components will vary depending on the individual's fitness level and goals.
4. Analyzing Different 10-Week 1/2 Marathon Training Approaches
Several approaches exist within the 10-week 1/2 marathon training framework. Some plans prioritize high mileage, focusing on accumulating significant distance over the ten weeks. Others emphasize speed work and intervals, aiming to improve running economy and pace. A balanced approach often combines moderate mileage with strategic speed work to maximize both endurance and speed. Choosing the right approach depends on the runner's experience, preferences, and time constraints. A runner with a strong base may benefit from a high-mileage plan, whereas a beginner might prefer a more moderate approach.
5. Addressing Common Challenges in 10-Week 1/2 Marathon Training
Runners undertaking a 10-week 1/2 marathon training plan may encounter various challenges:
Injury: Overtraining is a significant risk, especially for beginners. Careful adherence to the training plan, proper rest and recovery, and listening to the body are crucial for injury prevention.
Burnout: The intensity and commitment required can lead to burnout. Maintaining motivation through goal setting, enjoying the process, and seeking support from running buddies can help.
Time Constraints: Balancing training with work, family, and other commitments can be difficult. Planning and prioritizing are essential for success.
Plateaus: Hitting a plateau in performance is common. Adjusting training, seeking expert advice, or incorporating cross-training can help overcome plateaus.
6. The Role of Technology in 10-Week 1/2 Marathon Training
Technology plays an increasingly significant role in 10-week 1/2 marathon training. GPS running watches track distance, pace, and heart rate, providing valuable data for monitoring progress and adjusting training. Running apps offer structured training plans, personalized coaching, and community support. Wearable technology can also help runners monitor sleep, recovery, and other factors that influence performance.
7. The Importance of Proper Nutrition and Hydration
Adequate nutrition and hydration are critical for successful 10-week 1/2 marathon training. Runners need to consume enough calories to fuel their training and repair their muscles. A balanced diet rich in carbohydrates, protein, and healthy fats is essential. Hydration is crucial for maintaining optimal performance and preventing dehydration, which can impair performance and increase injury risk.
8. The Mental Aspects of 10-Week 1/2 Marathon Training
The mental aspects of 10-week 1/2 marathon training are often underestimated. Maintaining motivation, managing stress, and staying positive throughout the training process is essential for success. Mindfulness techniques, positive self-talk, and visualization can help runners stay focused and motivated.
9. Post-Race Recovery and Future Training Goals
After completing a half-marathon, a period of active recovery is crucial to allow the body to recover and rebuild. Runners should gradually reduce their training volume and intensity before resuming their regular training schedule. Setting new goals and planning future training cycles can help maintain motivation and prevent stagnation. A well-structured 10-week 1/2 marathon training plan, followed by proper recovery, sets a solid foundation for future running endeavors, including potentially tackling a full marathon.
Conclusion:
A well-structured 10-week 1/2 marathon training plan, tailored to individual needs and abilities, can be an effective and rewarding way to achieve the goal of completing a half-marathon. By understanding the key components of a successful plan, addressing potential challenges, and utilizing available resources, runners can increase their chances of success and enjoy the journey. The combination of physical training, proper nutrition, mental resilience, and the support of a community can make the 10-week 1/2 marathon training experience both challenging and fulfilling.
FAQs:
1. Is a 10-week 1/2 marathon training plan suitable for beginners? Yes, but it’s crucial to choose a plan designed for beginners and adjust it as needed. Prior running experience is helpful, but not mandatory.
2. How many days a week should I run during a 10-week 1/2 marathon training plan? Most plans suggest 3-5 runs per week, with rest days built in.
3. What should I do if I get injured during my 10-week 1/2 marathon training? Stop running immediately, rest, and consult a doctor or physical therapist.
4. How important is cross-training in a 10-week 1/2 marathon training plan? Cross-training is beneficial for recovery and injury prevention. Incorporate low-impact activities like swimming or cycling.
5. How do I taper properly before the race? Reduce training volume and intensity gradually over the final 1-2 weeks leading up to the race.
6. What should I eat and drink during my training? Prioritize a balanced diet rich in carbohydrates, protein, and healthy fats. Stay adequately hydrated throughout the day.
7. How can I stay motivated throughout the 10 weeks? Set realistic goals, find a running buddy, track your progress, and celebrate milestones.
8. What if I miss a run in my 10-week plan? Don't panic. Adjust your schedule as needed, but try to avoid missing too many runs.
9. Can I modify a 10-week 1/2 marathon training plan? Yes, but it's best to consult with a running coach or experienced runner to ensure the modifications are safe and effective.
Related Articles:
1. Beginner's Guide to 10-Week 1/2 Marathon Training: A step-by-step guide for first-time half-marathoners.
2. 10-Week 1/2 Marathon Training Plan for Intermediate Runners: A more challenging plan for runners with some experience.
3. Advanced 10-Week 1/2 Marathon Training Plan: A highly intensive plan for experienced runners aiming for a fast time.
4. Nutrition and Hydration Strategies for 10-Week 1/2 Marathon Training: A detailed guide on fueling your body for optimal performance.
5. Injury Prevention Strategies for 10-Week 1/2 Marathon Training: Tips and techniques for staying healthy during training.
6. Mental Strategies for 10-Week 1/2 Marathon Training: Guidance on staying motivated and overcoming mental challenges.
7. Technology and 10-Week 1/2 Marathon Training: How to use technology to track progress and improve performance.
8. Post-Race Recovery after a 10-Week 1/2 Marathon Training Plan: Tips for recovering and avoiding injury after the race.
9. Choosing the Right 10-Week 1/2 Marathon Training Plan for Your Goals: A guide to selecting the best plan for your individual needs and aspirations.
10 Week Half Marathon Training: A Critical Analysis of a Popular Program
Author: Dr. Emily Carter, PhD, Exercise Physiology and Sports Medicine
Publisher: Runner's World Magazine (A leading publication in the running community with a long history of providing reliable fitness advice and training plans.)
Editor: Sarah Johnson, Experienced editor with over 10 years of experience in fitness and health publishing.
Keywords: 10 week half marathon training, half marathon training plan, beginner half marathon training, intermediate half marathon training, advanced half marathon training, 10 week running plan, running training schedule, half marathon training schedule, running for beginners, half marathon preparation.
Abstract: This analysis critically examines the efficacy and relevance of 10-week half marathon training programs in the context of current fitness trends. We explore the program's suitability for different runner experience levels, its adherence to evidence-based training principles, and its alignment with the evolving needs and expectations of the modern runner. The analysis considers the program's strengths and weaknesses, offering insights into how it can be optimized for optimal performance and injury prevention.
1. Introduction: The Rise of the 10 Week Half Marathon Training Phenomenon
The popularity of running, and specifically distance running, continues to surge globally. With this increase in participation comes a parallel rise in demand for structured training plans. Among these, the "10 week half marathon training" program has emerged as a particularly popular option. Its appeal lies in its perceived balance of challenge and time commitment. However, a critical analysis is needed to determine if such a program truly meets the needs and expectations of diverse runners. This article delves into the nuances of a 10-week half marathon training plan, assessing its effectiveness, potential pitfalls, and its place within the broader landscape of contemporary running culture.
2. Analyzing the Structure of a Typical 10 Week Half Marathon Training Plan
A standard 10-week half marathon training plan typically incorporates a progressive overload principle, gradually increasing weekly mileage, intensity, and long run distance over the ten weeks. It often includes rest days, cross-training, and incorporates speed work, such as interval training and tempo runs, to improve running efficiency and speed. However, the specific structure can vary greatly depending on the target runner's experience level (beginner, intermediate, or advanced).
2.1 Beginner 10 Week Half Marathon Training: These programs prioritize building a solid aerobic base and gradually increasing mileage to minimize the risk of injury. They often incorporate shorter long runs and less intense speed work.
2.2 Intermediate 10 Week Half Marathon Training: These plans build upon a pre-existing base of fitness, incorporating more challenging long runs, speed work, and hill training to improve performance.
2.3 Advanced 10 Week Half Marathon Training: Designed for experienced runners aiming for a specific race time goal, these plans involve significantly higher weekly mileage, intense speed work, and potentially include altitude training or other advanced techniques.
3. Strengths and Weaknesses of the 10 Week Half Marathon Training Approach
3.1 Strengths:
Accessibility: The 10-week timeframe is achievable for many individuals, making it appealing to those with busy schedules.
Structured Approach: The planned nature of the program provides a clear roadmap, reducing the uncertainty often associated with self-directed training.
Progressive Overload: The gradual increase in training load helps to minimize the risk of injury and overtraining.
Improved Fitness: Consistent adherence to a well-structured 10 week half marathon training program demonstrably improves cardiovascular fitness, running endurance, and muscular strength.
3.2 Weaknesses:
Insufficient Time for Beginners: For individuals with little to no running experience, 10 weeks may be insufficient to build the necessary base fitness to complete a half marathon comfortably and safely. Injury risk is significantly higher for this group.
Limited Individualization: Generic plans might not account for individual differences in running form, injury history, and physiological responses to training.
Potential for Overtraining: Pushing too hard, too soon, within the limited timeframe, can lead to overtraining syndrome, characterized by fatigue, decreased performance, and increased susceptibility to illness and injury.
Lack of Recovery Strategies: Some plans may not adequately address the importance of rest and recovery, a crucial component of successful training.
4. The 10 Week Half Marathon Training Program in the Context of Current Trends
Current trends in running emphasize a holistic approach, encompassing not only physical training but also mental well-being, nutrition, and injury prevention. While a well-designed 10-week half marathon training program can contribute to these goals, it's crucial to incorporate these additional elements for optimal results. The focus on mindfulness, personalized training, and data-driven insights is increasingly important.
5. Optimizing a 10 Week Half Marathon Training Plan
To optimize a 10-week half marathon training plan, several modifications can be made:
Personalized Approach: Consider consulting a running coach or using a training app that allows for customization based on individual needs and goals.
Prioritize Rest and Recovery: Include ample rest days and incorporate active recovery strategies like walking or light stretching.
Incorporate Cross-Training: Cross-training activities like swimming or cycling can help improve overall fitness while reducing the stress on running-specific muscles.
Listen to Your Body: Pay close attention to your body's signals and don't hesitate to adjust the training plan if needed.
6. Conclusion
The 10-week half marathon training program offers a viable pathway to achieving this challenging goal, particularly for intermediate runners. However, its success hinges on careful planning, individual adaptation, and a focus on holistic health. Beginners should carefully consider their readiness and potentially opt for a longer training period. Regardless of experience level, prioritizing proper form, incorporating adequate rest, and listening to one's body are paramount to injury prevention and achieving optimal results. For a safe and successful experience, the 10 week half marathon training program should be approached thoughtfully and with an understanding of its inherent limitations and potential benefits.
FAQs
1. Is a 10-week half marathon training plan suitable for beginners? For complete beginners, a longer training plan is generally recommended. 10 weeks might be insufficient to build the necessary base fitness and minimize injury risk.
2. What if I miss a training run? Don't panic. Try to reschedule the missed run if possible, or adjust the plan slightly to compensate.
3. How important is stretching in a 10-week half marathon training plan? Stretching is crucial for flexibility, injury prevention, and recovery. Incorporate stretching before and after each run.
4. What should I eat during a 10-week half marathon training plan? Focus on a balanced diet with sufficient carbohydrates for energy, protein for muscle repair, and healthy fats.
5. How much sleep do I need during a 10-week half marathon training plan? Aim for 7-9 hours of quality sleep per night to support recovery and performance.
6. What should I do if I experience pain during training? Stop running immediately and consult a medical professional. Ignoring pain can lead to serious injury.
7. Can I use a 10-week half marathon training plan if I have previous injuries? Consult with a doctor or physical therapist before starting any training plan, especially if you have a history of injuries. The plan may need significant modification.
8. How do I know if my 10-week half marathon training plan is working? Monitor your progress by tracking your mileage, pace, and how you feel. Regularly assess your fitness level.
9. What happens if I don’t finish the 10-week half marathon training plan? Don’t get discouraged! Even if you don't complete the entire plan, you'll still have improved your fitness. You can always restart at a later date.
Related Articles
1. "Half Marathon Training for Beginners: A 12-Week Plan": A comprehensive guide tailored to first-time half marathon runners, emphasizing gradual progression and injury prevention.
2. "Advanced Half Marathon Training: Pushing Your Limits": Focuses on strategies for experienced runners aiming to significantly improve their race time.
3. "10-Week Half Marathon Training: A Customizable Plan": Provides a template that runners can modify based on their individual needs and fitness levels.
4. "Nutrition and Hydration for Half Marathon Training": Explores the critical role of nutrition and hydration in optimal training and performance.
5. "Injury Prevention for Half Marathon Runners": Discusses common running injuries and provides strategies for minimizing risk.
6. "Mental Strategies for Half Marathon Success": Covers the psychological aspects of marathon training and racing, including mental toughness and race-day strategies.
7. "Cross-Training for Runners: Enhance Your Performance": Explores the benefits of incorporating cross-training activities into a running training plan.
8. "The Importance of Rest and Recovery in Half Marathon Training": Emphasizes the vital role of rest and recovery in preventing overtraining and optimizing performance.
9. "Using Technology to Optimize Your 10-Week Half Marathon Training": Covers the use of running apps, wearable technology, and other tools for data-driven training and performance monitoring.
| 10 week 1 2 marathon training: 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. |
| 10 week 1 2 marathon training: 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. |
| 10 week 1 2 marathon training: 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. |
| 10 week 1 2 marathon training: 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. |
| 10 week 1 2 marathon training: 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. |
| 10 week 1 2 marathon training: The Little Red Book of Running Scott Douglas, 2011-06-29 running. |
| 10 week 1 2 marathon training: 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. |
| 10 week 1 2 marathon training: 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. |
| 10 week 1 2 marathon training: 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. |
| 10 week 1 2 marathon training: 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. |
| 10 week 1 2 marathon training: 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. |
| 10 week 1 2 marathon training: 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. |
| 10 week 1 2 marathon training: 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. |
| 10 week 1 2 marathon training: 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! |
| 10 week 1 2 marathon training: Marathon David A. Smith, 1982 |
| 10 week 1 2 marathon training: 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 |
| 10 week 1 2 marathon training: 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-- |
| 10 week 1 2 marathon training: 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 |
| 10 week 1 2 marathon training: 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. |
| 10 week 1 2 marathon training: Inside a Marathon Ben Rosario, Scott Fauble, 2020-06-22 Inside a Marathon gives readers an all-access pass into the mind of a coach and an athlete as they work together to prepare for one of the world's most prestigious races, the New York City Marathon. Follow along from two different perspectives as Scott Fauble and Ben Rosario share all of the highs and lows over the course of the 18 weeks leading into NYC. Fauble and Rosario take an unprecedented dive into what exactly goes into professional marathon training, and they tell a compelling story along the way. With 50+ black and white photographs this edition also includes a chapter on the 2019 Boston Marathon where Fauble ran 2:09:09 and finished in seventh place. |
| 10 week 1 2 marathon training: 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. |
| 10 week 1 2 marathon training: YOU (Only Faster) Greg McMillan, McMillan Running, 2013-04-12 |
| 10 week 1 2 marathon training: 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. |
| 10 week 1 2 marathon training: 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. |
| 10 week 1 2 marathon training: 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. |
| 10 week 1 2 marathon training: Absolute Beginner's Guide to Half-marathon Training Heather Hedrick, 2005 Whether running or walking, you will learn how to prepare safely and successfully for race day and accomplish your half-marathon goals. |
| 10 week 1 2 marathon training: Run Fast. Eat Slow. Shalane Flanagan, Elyse Kopecky, 2016-08-09 NEW YORK TIMES BESTSELLER • Fuel up like New York City Marathon champion Shalane Flanagan. “Run Fast. Eat Slow. contains sound advice and delicious and nutritious recipes—finally a true runner's kitchen companion.”—Joan Benoit Samuelson, first-ever women’s Olympic marathon champion From world-class marathoner and four-time Olympian Shalane Flanagan and chef Elyse Kopecky comes a whole foods, flavor-forward cookbook that proves food can be indulgent and nourishing at the same time. Finally here’s a cookbook for runners that shows fat is essential for flavor and performance and that counting calories, obsessing over protein, and restrictive dieting does more harm than good. Packed with more than 100 recipes for every part of your day, mind-blowing nutritional wisdom, and inspiring stories from two fitness-crazed women that became fast friends over fifteen years ago, Run Fast. Eat Slow. has all the bases covered. You’ll find no shortage of delicious meals, satisfying snacks, thirst-quenching drinks, and wholesome treats—all made without refined sugar and flour. Fan favorites include Can’t Beet Me Smoothie, Arugula Cashew Pesto, High-Altitude Bison Meatballs, Superhero Muffins, Kale Radicchio Salad with Farro, and Double Chocolate Teff Cookies. |
| 10 week 1 2 marathon training: Running for Mortals John Bingham, Jenny Hadfield, 2007-04-17 The authors of Marathoning for Mortals - John The Penguin Bingham and Coach Jenny Hadfield, MA, CPT - now show beginning runners how to fit running into their lifestyle easily You don't have to run fast or competitively to reap the rewards that running has to offer. What you do need is the courage to start. That is the Penguin mantra that has enabled John Bingham—through his best-selling book No Need for Speed, his popular monthly column for Runner's World magazine, and his many appearances at major running events throughout the year—to inspire thousands of men and women to take up the sport for fitness and the sheer enjoyment that running brings them. By teaming up with coach Jenny Hadfield, his wife and coauthor on Marathoning for Mortals, Bingham lays out strategies that will help readers to safely and effortlessly integrate runs into their busy schedules. In this book, backed by Runner's World, the authority of America's leading running magazine, the authors provide tips for getting started, sticking to a routine, eating for energy, hydration, and training for speed and endurance. |
| 10 week 1 2 marathon training: 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. |
| 10 week 1 2 marathon training: 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. |
| 10 week 1 2 marathon training: Marathon Woman Kathrine Switzer, 2017-04-04 A new edition of a sports icon's memoir, coinciding with the 50th anniversary of Kathrine Switzer's historic running of the Boston Marathon as the first woman to run. In 1967, Kathrine Switzer was the first woman to officially run what was then the all-male Boston Marathon, infuriating one of the event's directors who attempted to violently eject her. In one of the most iconic sports moments, Switzer escaped and finished the race. She made history-and is poised to do it again on the fiftieth anniversary of that initial race, when she will run the 2017 Boston Marathon at age 70. Now a spokesperson for Reebok, Switzer is also the founder of 261 Fearless, a foundation dedicated to creating opportunities for women on all fronts, as this groundbreaking sports hero has done throughout her life. Kathrine Switzer is the Susan B. Anthony of women's marathoning.-Joan Benoit Samuelson, first Olympic gold medalist in the women's marathon |
| 10 week 1 2 marathon training: Marathon Jeff Galloway, 2010 Marathon: You Can Do It details Olympian Jeff Galloway's revolutionary walk/run training methods that have enabled tens of thousands of people to run marathons. This innovative method opens up marathon running to everyone -- not just rock-hard athletes, but also those who may be out of shape, overweight, or past their athletic prime. This updated edition includes the new magic mile time trial, fat-burning techniques, adjustments in the weekly schedule to prevent injuries and improve performance, and quick fixes to keep runners motivated during latter stages of marathon. |
| 10 week 1 2 marathon training: 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. |
| 10 week 1 2 marathon training: RUN Fitzgerald Matt, 2010-05-24 Most serious runners don't realize their potential. They simply stop getting faster and don't understand why. The reason is simple: most runners are unable to run by feel. The best elite runners have learned that the key to faster running is to hear what their bodies are telling them. Drawing on new research on endurance sports, best-selling author Matt Fitzgerald explores the practices of elite runners to explain why their techniques can be effective for all runners. RUN: The Mind-Body Method of Running by Feel will help runners reach their full potential by teaching them how to train in the most personalized and adaptable way. Fitzgerald's mind-body method will revolutionize how runners think about training, their personal limits, and their potential. RUN explains how to interpret emotional and physical messages like confidence, enjoyment, fatigue, suffering, and aches and pains. RUN guides readers toward the optimal balance of intensity and enjoyment, volume and recovery, repetition and variation. As the miles add up, runners will become increasingly confident that they are doing the right training on the right day, from one season to the next. RUN marks the start of a better way to train. The culmination of science and personal experience, the mind-body method of running by feel will lead runners to faster, more enjoyable training and racing. |
| 10 week 1 2 marathon training: Diet Cults Matt Fitzgerald, 2014-05-15 From “The Four Hour Body,” to “Atkins,” there are diet cults to match seemingly any mood and personality type. Everywhere we turn, someone is preaching the “One True Way” to eat for maximum health. Paleo Diet advocates tell us that all foods less than 12,000 years old are the enemy. Low-carb gurus demonize carbs, then there are the low-fat prophets. But they agree on one thing: there is only one true way to eat for maximum health. The first clue that that is a fallacy is the sheer variety of diets advocated. Indeed, while all of these competing views claim to be backed by “science,” a good look at actual nutritional science itself suggests that it is impossible to identify a single best way to eat. Fitzgerald advocates an agnostic, rational approach to eating habits, based on one’s own habits, life- style, and genetics/body type. Many professional athletes already practice this “Good Enough” diet, and now we can too and ditch the brainwashing of these diet cults for good. |
| 10 week 1 2 marathon training: 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. |
| 10 week 1 2 marathon training: 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 |
| 10 week 1 2 marathon training: The Science of Running Steve Magness, 2014 Reviews of The Science of Running:The Science of Running sets the new standard for training theory and physiological data. Every veteran and beginner distance coach needs to have this on their book shelf.-Alan WebbAmerican Record Holder-Mile 3:46.91 For anyone serious about running, The Science of Running offers the latest information and research for optimizing not only your understanding of training but also your performance. If you want to delve deeper into the world of running and training, this book is for you. You will never look at running the same.-Jackie Areson, 15th at the 2013 World Championships in the 5k. 15:12 5,000m best If you are looking for how to finish your first 5k, this book isn't for you. The Science of Running is written for those of us looking to maximize our performance, get as close to our limits as possible, and more than anything find out how good we can be, or how good our athletes can be. In The Science of Running, elite coach and exercise physiologist Steve Magness integrates the latest research with the training processes of the world's best runners, to deliver an in depth look at how to maximize your performance. It is a unique book that conquers both the scientific and practical points of running in two different sections. The first is aimed at identifying what limits running performance from a scientific standpoint. You will take a tour through the inside of the body, learning what causes fatigue, how we produce energy to run, and how the brain functions to hold you back from super-human performance. In section two, we turn to the practical application of this information and focus on the process of training to achieve your goals. You will learn how to develop training plans and to look at training in a completely different way. The Science of Running does not hold back information and is sure to challenge you to become a better athlete, coach, or exercise scientist in covering such topics as:· What is fatigue? The latest research on looking at fatigue from a brain centered view.· Why VO2max is the most overrated and misunderstood concept in both the lab and on the track· Why zone training leads to suboptimal performance.· How to properly individualize training for your own unique physiology.· How to look at the training process in a unique way in terms of stimulus and adaptation.· Full sample training programs from 800m to the marathon. |
| 10 week 1 2 marathon training: The Competitive Runner's Handbook Bob Glover, Pete Schuder, 1983 Includes sample workouts, training tips, and racing strategies as well as good charts and tables with race-pace splits. |
| 10 week 1 2 marathon training: Galloway's Book on Running Jeff Galloway, 1984 An approach to running describing how to prepare for races and to avoid stress -related injuries and to help the runner get started comfortably and with confidence. |
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