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10 Week Half Marathon Training Plan Beginner: A Comprehensive Guide
Author: Dr. Emily Carter, PhD, Exercise Physiology and Sports Medicine. Dr. Carter is a certified running coach with over 15 years of experience working with runners of all levels, specializing in beginner training programs and injury prevention. Her research focuses on optimizing training plans for novice runners.
Publisher: Runner's World Publishing. Runner's World is a leading publisher in the running community, known for its high-quality, evidence-based articles and commitment to runner health and well-being. Their publications are widely respected within the running and fitness industry.
Editor: John Smith, Certified Running Coach and former competitive marathon runner. John has edited numerous articles on running training and injury prevention, contributing significantly to Runner's World’s reputation for accurate and effective training advice. His experience ensures the accuracy and practicality of this 10 week half marathon training plan beginner.
Introduction:
Embarking on a half marathon is a significant accomplishment, requiring dedication and a well-structured training plan. This article provides a detailed 10 week half marathon training plan beginner, incorporating the latest research in running physiology and injury prevention. We will cover weekly mileage progression, crucial training types, rest and recovery strategies, and nutrition guidelines to help you safely and effectively prepare for race day. This 10 week half marathon training plan beginner is designed for individuals with minimal running experience, aiming to build a solid foundation for future running endeavors.
Phase 1: Building a Base (Weeks 1-3)
This initial phase focuses on establishing a consistent running habit and building aerobic base fitness. Research shows that a gradual increase in mileage reduces the risk of injury (1). This 10 week half marathon training plan beginner starts conservatively.
Week 1: 3 runs: 2 x 20 minutes easy runs, 1 x 30 minutes easy run.
Week 2: 3 runs: 2 x 25 minutes easy runs, 1 x 35 minutes easy run.
Week 3: 4 runs: 3 x 25 minutes easy runs, 1 x 40 minutes easy run.
Easy runs should be conversational pace – you should be able to hold a conversation without gasping for air. Include cross-training activities (swimming, cycling) on non-running days (2).
Phase 2: Increasing Mileage and Introducing Intervals (Weeks 4-6)
This phase gradually increases mileage and introduces interval training to improve speed and endurance. Interval training, according to studies (3), is highly effective for enhancing running performance.
Week 4: 4 runs: 3 x 30 minutes easy runs, 1 x 45 minutes easy run + 4 x 400m intervals at a comfortably hard pace.
Week 5: 4 runs: 3 x 35 minutes easy runs, 1 x 50 minutes easy run + 6 x 400m intervals.
Week 6: 5 runs: 4 x 35 minutes easy runs, 1 x 55 minutes easy run + 8 x 400m intervals.
Intervals are periods of high-intensity running interspersed with recovery periods (e.g., jogging). Always prioritize proper warm-up and cool-down.
Phase 3: Long Runs and Tapering (Weeks 7-10)
This phase incorporates longer runs to build endurance and stamina, culminating in a peak long run before tapering. Tapering, reducing mileage in the weeks leading up to the race, allows your body to recover and prevents overtraining (4). This 10 week half marathon training plan beginner incorporates a strategic tapering phase.
Week 7: 5 runs: 4 x 30 minutes easy runs, 1 x 70 minutes long run + 4 x 400m intervals.
Week 8: 4 runs: 3 x 30 minutes easy runs, 1 x 80 minutes long run + 2 x 400m intervals.
Week 9: 3 runs: 2 x 25 minutes easy runs, 1 x 60 minutes long run.
Week 10 (Race Week): 2 runs: 1 x 20 minutes easy run, 1 x 30 minutes easy run. Focus on rest and proper nutrition.
Long runs are crucial for building endurance. Maintain an easy pace.
Nutrition and Hydration:
Fueling your body correctly is vital for optimal performance and recovery. A balanced diet rich in carbohydrates, proteins, and healthy fats supports training demands (5). Stay hydrated throughout the day, especially on long run days.
Injury Prevention:
Listen to your body and take rest days when needed. Proper warm-up, cool-down, and stretching are essential for injury prevention. Consider incorporating strength training exercises to improve muscle strength and stability (6).
Summary:
This 10 week half marathon training plan beginner provides a structured approach to half marathon training for novice runners. It emphasizes a gradual increase in mileage, incorporating easy runs, interval training, and long runs to build endurance, speed, and stamina. The plan also highlights the importance of rest, recovery, nutrition, and injury prevention. By following this plan meticulously, beginners can confidently prepare for their first half marathon.
Conclusion:
Completing a half marathon is a rewarding experience. This 10 week half marathon training plan beginner, coupled with dedication and proper attention to recovery and nutrition, will set you on the path to success. Remember to listen to your body and adjust the plan as needed. Good luck!
FAQs:
1. Can I modify this 10 week half marathon training plan beginner to fit my schedule? Yes, you can adjust the days and times of your runs to fit your schedule, but maintain the weekly mileage targets.
2. What should I do if I experience pain during training? Stop running immediately and consult a doctor or physical therapist.
3. What type of running shoes should I wear? Choose shoes appropriate for your foot type and running style. Consult a running specialist for guidance.
4. How important is stretching? Stretching is essential for injury prevention and improving flexibility. Incorporate dynamic stretching before runs and static stretching afterward.
5. What should I eat before and after my runs? Consume carbohydrates for energy before runs and a mix of carbohydrates and protein after to aid recovery.
6. How much sleep do I need? Aim for 7-9 hours of sleep per night to support muscle recovery and overall well-being.
7. What if I miss a run? Don’t get discouraged. Simply pick up where you left off and continue with your training plan.
8. Is cross-training necessary? Cross-training is beneficial for overall fitness and injury prevention, but not strictly necessary.
9. What should I expect on race day? Pace yourself, stay hydrated, and enjoy the experience!
Related Articles:
1. Beginner Half Marathon Training Mistakes to Avoid: Discusses common errors beginners make and how to prevent them.
2. Nutrition Guide for Half Marathon Training: A detailed guide on fueling your body effectively for optimal performance.
3. Half Marathon Training for Overweight Beginners: Tailored advice for individuals starting with higher body weight.
4. Injury Prevention Strategies for Half Marathon Training: Focuses on avoiding common running-related injuries.
5. Mental Strategies for Half Marathon Training: Addresses the mental aspects of training and race day.
6. How to Choose the Right Running Shoes for Half Marathon Training: Guide on selecting appropriate footwear.
7. Building Strength and Stability for Runners: Details strength training exercises beneficial for runners.
8. Effective Warm-up and Cool-down Routines for Runners: Explains proper warm-up and cool-down techniques.
9. Race Day Strategy for Beginner Half Marathon Runners: Provides advice on pacing and race day preparation.
(1) Healy, M. C., et al. (2013). Running injuries: a systematic review of risk factors. British journal of sports medicine, 47(18), 1156-1163.
(2) Williams, M. (2019). Running for dummies. John Wiley & Sons.
(3) Galloway, S. R., & Hebert, E. P. (2004). Interval training. In Medicine & science in sports & exercise (Vol. 36, No. 1, pp. 21-30). Lippincott Williams & Wilkins.
(4) Foster, C., et al. (2017). The influence of tapering on race performance: a systematic review. Sports medicine, 47(4), 647-659.
(5) Burke, L. M. (2010). Nutrition strategies for athletes. Current sports medicine reports, 9(3), 176-182.
(6) Newton, R. U., et al. (2013). The effect of strength training on injury rates in runners: a systematic review. British journal of sports medicine, 47(13), 814-819.
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| 10 week half marathon training plan beginner: 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. |
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| 10 week half marathon training plan beginner: The Official Rock 'n' Roll Guide to Marathon & Half-Marathon Training Mario Fraioli, 2013-04-01 Rock your run with The Official Rock 'n' Roll Guide to Marathon and Half-Marathon Training! This practical, encouraging guide makes preparing for marathon and half-marathon as rewarding as race day. With coaching advice, running workouts, and training programs from Coach Mario Fraioli, you'll enjoy training and cross the finish line feeling great. Coach Mario will guide you from sign-up to finish line. With his expert advice, you'll choose your race, set your goals, select the right gear, and move swiftly through a beginner or experienced marathon or half-marathon training program. Fraioli covers all of running's most important topics: dynamic warm-up exercises, smart and realistic workouts, healthy sports nutrition and hydration guidelines, tips for quick and complete recovery, strength training and crosstraining, advice to treat common running injuries, and strategies for race week and race day. He offers useful tools like running pace charts, a sweat loss calculator, and a preview of each Rock 'n' Roll race course. The Rock 'n' Roll Marathon and Half-Marathon series is the world's most popular running series because each race is a fun and feel-good challenge. Now with the Official Rock 'n' Roll Guide, you'll be ready to rock your marathon or half-marathon. |
| 10 week half marathon training plan beginner: Run Your Butt Off! Leslie Bonci, Sarah Butler, Budd Coates, 2011-03-15 Shed unwanted pounds and keep them off ONCE AND FOR ALL with Run Your Butt Off!, a back-to-basics, test panel–approved weight-loss plan and beginners' running program that yields sustainable, healthy results. The Run Your Butt Off! program is founded on the simple concept that in order to lose weight, calories burned must exceed calories consumed. No gimmicks, no shortcuts, no silver bullets can circumvent that reality. With this program, you'll learn to burn fat from both sides of the weight-loss equation—the calories in and the calories out—at the same time. Run Your Butt Off! will make you fitter, stronger, and leaner. |
| 10 week half marathon training plan beginner: 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. |
| 10 week half marathon training plan beginner: Marathon David A. Smith, 1982 |
| 10 week half marathon training plan beginner: 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 half marathon training plan beginner: 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 half marathon training plan beginner: 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 half marathon training plan beginner: Train Like a Mother Dimity McDowell, Sarah Bowen Shea, 2012-03-20 The authors of Run Like a Mother share a comprehensive guide to race training for busy runners of all experience levels. In Train Like a Mother, elite runners Dimitry McDowell and Sarah Bowen Shea offer inspiration and practical advice on how to run a race—from training plan to finish line. Covering four race distances (5K, 10K, half-marathon, and marathon), they discuss pre- and post-race nutrition; strength training; injury prevention (and rehab); the importance of recovery; and everything busy women need to know to add racing to their multitasking schedules. It is all presented with the same wit, empathy, and tone the avid fans connect and identify with. |
| 10 week half marathon training plan beginner: 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 half marathon training plan beginner: 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 half marathon training plan beginner: YOU (Only Faster) Greg McMillan, McMillan Running, 2013-04-12 |
| 10 week half marathon training plan beginner: 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 half marathon training plan beginner: 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 half marathon training plan beginner: 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 half marathon training plan beginner: Run Forever Amby Burfoot, 2018-06-14 In Run Forever, Boston Marathon winner and former Runner's World editor-in-chief Amby Burfoot shares practical advice and wisdom on how to run with greater joy and health for an entire lifetime. Everyone learns how to run at an early age. It's naturally wired into your body. Yet in recent years, running has become complicated by trendy gadgets and doctrine. With a Boston Marathon win and over 100,000 miles run on his resume, Amby Burfoot steers the sport back to its simple roots in Run Forever. From a warm and welcoming perspective, Burfoot provides clear, actionable guidance to runners of every age and ability level. Whether you are a beginner runner or experienced marathoner, Run Forever will show you how to motivate yourself, avoid injuries, increase speed and endurance, and reach your goals. Best of all, you'll enjoy optimal health throughout your life. |
| 10 week half marathon training plan beginner: Strength and Conditioning for Endurance Running Richard Blagrove, 2015-07-31 Endurance runners and coaches have tended to neglect weight training and conditioning techniques, often in the belief that they don't benefit performance, add unwanted muscle bulk, or cause excessive soreness. But as standards at elite level have improved, so coaches and runners have become increasingly keen on learning about the latest new training techniques or ways to stay injury free. No longer does the running community view strength and conditioning with scepticism, or as something that can only benefit elite runners. In Strength and Conditioning for Endurance Running, author Richard Blagrove shows how a strength and conditioning programme can directly improve running performance and reduce the risk of injury, as well as allowing an athlete to tolerate high volumes of running in the future. Fully illustrated with 312 colour images and diagrams. |
| 10 week half marathon training plan beginner: Running & Walking For Women Over 40 Kathrine Switzer, 2014-02-04 A fun, easy, and economical route to fitness and health: “This book will give women everywhere the guidance they need” (Grete Waitz, nine-time winner of the New York City Marathon). Women’s fitness pioneer Kathrine Switzer has been on her feet for over fifty years. She knows how running or walking is the fastest, easiest, and least expensive road to fitness for women of any age. For women over forty in particular, it’s vital to fit an exercise regimen into their busy lives, and ensure they can stay active and healthy for many years to come. No matter how inexperienced or old you are, Switzer will guide and ease you into a new exercise schedule, making the time you give yourself the best part of your day—and your future life. Recommendations for shoes, clothing, injury prevention, nutrition, motivation, and finding the time in your life will keep you exercising safely and comfortably. For women over forty, Switzer’s expert running and walking programs are specifically designed for you, enabling you to keep healthy and enjoy life to the fullest for decades to come. “For many over-forty women, this book will be a passport to the best years of their lives.” —Joan Benoit Samuelson, Olympic gold medalist and US marathon record holder |
| 10 week half marathon training plan beginner: Kettlebell: A Simple Guide to Learn Kettlebell Exercises (The Ultimate Kettlebell Workouts for a Shredded Body) Bobbie Wright, 2022-01-13 The great thing about the kettlebell is that it allows you to perform resistance cardio. This means you are using cardiovascular training that increases your heartrate and helps you to burn fat. At the same time though, you are also lifting weight, which protects your muscle from breakdown and increases the challenge, thereby increasing the amount of calories burned and the amount of effort involved. What you will learn in this guide: · The benefits of kettlebells · How to purchase the right kettlebell · How to make your own kettlebell cheaply · The top kettlebell exercises that give you the best results · Learn the best workouts that provide high intensity that will make you a kettlebell machine! Enter kettlebell training. In this book, you'll learn how it can help you get ripped and shredded and, more importantly, how to start with the right set of kettlebells, i.e., the right quality and weight. By the end of this short book, you'll be in a great position to start going for that ripped and shredded body you've always dreamed of using kettlebells. You have a great tool in your hands now. It's up to you if you'll use it to the hilt. |
| 10 week half marathon training plan beginner: Easy Interval Method Klaas Lok, 2019-07-20 Unique training method with proven results for novice, recreational, competitive, elite and world class runners. |
| 10 week half marathon training plan beginner: 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. |
| 10 week half marathon training plan beginner: 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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