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| free training plan for half marathon: 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. |
| free training plan for half marathon: 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. |
| free training plan for half marathon: The Little Red Book of Running Scott Douglas, 2011-06-14 Scott Douglas offers the advice he’s gleaned from three decades of running, from twenty years as a running writer, and from the deep connections he’s made with top runners and coaches around the country and around the world. The 250 tips offered here are the next best thing to having a personal coach or an experienced running partner. Douglas includes tips for increasing your daily, weekly, and yearly mileage; advice on increasing your speed and racing faster; useful knowledge on how to stay injury-free and be a healthy runner; and much more. The range of tips means there’s something for any runner—someone looking to start running to get in shape, a competitive high school or college runner, an athlete looking to move into running, or an experienced runner looking to improve his or her time in an up- coming marathon. You have the questions: What running apparel is best? What kind of gear do you need to run in the rain or snow? How do you find time in a busy schedule to run? How can you set and achieve meaningful goals? Douglas has the answers. In a hardcover edition handsome enough to give as a gift, The Little Red Book of Running is more than a handbook—it’s a runner’s new best friend. |
| free training plan for half marathon: 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. |
| free training plan for half marathon: 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. |
| free training plan for half marathon: 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. |
| free training plan for half marathon: 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. |
| free training plan for half marathon: 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. |
| free training plan for half marathon: 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. |
| free training plan for half marathon: The Run Walk Run® Method Jeff Galloway, 2016-05-23 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-RUN™, 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. |
| free training plan for half marathon: 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. |
| free training plan for half marathon: 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. |
| free training plan for half marathon: Chi Marathon Danny Dreyer, Katherine Dreyer, 2012-03-13 From the authors of the bestselling Chi Running, a game-changing training guide for injury-free long distance running. In Chi Marathon, Danny Dreyer, creator of the revolutionary ChiRunning program, highly respected running coach, and accomplished distance runner, takes a whole-body approach to long-distance running—much like T’ai Chi—making ease and efficiency of movement the prime goal of one’s training. Chi Marathon is the first book to focus not on building stamina first (though that is covered here) but on how to run all those miles without harming your body. A staggering 80 to 90 percent of marathoners face injuries during their training. This book debunks the myth that marathoners need to push through and beyond pain, and presents a technique-based plan for pain- and injury-free, high-performance half and full marathons. Chi Marathon also shows how to improve your performance by developing your own race-specific training plan tailored to your event, and will help you cross the finish line feeling strong no matter your age, body type, or running ability. -Run a marathon or half marathon free of pain and injury -Transform your racing with the training triad: form, conditioning, and mastery -Tap into your chi, an energy source more powerful and enduring than muscles -Teach your mind and body to work together as a team and master your event This is the book that distance runners have been waiting for. With Chi Marathon you can enjoy the run and feel confident no matter the distance. |
| free training plan for half marathon: 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. |
| free training plan for half marathon: 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. |
| free training plan for half marathon: Smart Marathon Training Jeff Horowitz, 2011-10-01 Old-school marathon training plans ask runners to crank out 70 to 100 miles a week. It's no wonder those who make it to the start line are running ragged. Smart Marathon Training maps out a healthier, more economical approach to training that emphasizes quality over quantity. With more than 75 detailed exercises plus six easy-to-follow training plans for half and full marathons, Smart Marathon Training will get you to the starting line feeling refreshed and ready to run your best race yet. This innovative program eliminates junk miles, paring down training to three essential runs per week and adding a dynamic strength and cross-training program to build overall fitness. Runners will train for their best performance in less time and avoid the injuries, overtraining, and burnout that come from running too much. Smart Marathon Training builds up a runner's body to resist injury. Runners gain the strength they need to run long using functional exercises that target the hips, glutes, and quads. Running is a full-body sport, so this training program also builds a strong core and upper body to avoid injuries that begin above the waist. No one fakes a marathon or half-marathon--everyone has to do the work. But Smart Marathon Training replaces long, grinding miles with low-impact cross-training. Horowitz outlines a cycling plan to complement run workouts, boosting base fitness while saving runners' bodies for their best runs. |
| free training plan for half marathon: 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-- |
| free training plan for half marathon: 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. |
| free training plan for half marathon: Hal Higdon's How to Train Hal Higdon, 1997 Describes twenty-four training programs designed for different sports, types of people, and goals |
| free training plan for half marathon: 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 |
| free training plan for half marathon: Marathon David A. Smith, 1982 |
| free training plan for half marathon: 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. |
| free training plan for half marathon: 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. |
| free training plan for half marathon: 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. |
| free training plan for half marathon: Marathon and Half Marathon Graeme Hilditch, 2014-10-31 The popularity of the marathon and half marathon continues unabated. Up and down the country people are signing up in their thousands, many to raise money for their favourite charity, others simply as a means of getting fit. Whatever the motive, these are testing endurance events requiring serious preparation. Now in its second edition, Marathon and Half Marathon - A Training Guide is essential reading for anyone intending to enter a half or full marathon. Written by a highly experienced personal trainer who has helped hundreds of runners achieve their own personal goal, this acclaimed and best-selling book has everything you need, from advice on what to wear to staying fit during those long training sessions. This fully updated and revised edition features: New 'pre-hab' and core stability exercises to help prevent injury; the latest science on how, when and why to stretch; expert advice on how to use your time to train most effectively; a series of programmes aimed at beginner, intermediate and advanced runners and finally, inspirational real-life stories from runners. A fully updated second edition of this best-selling and highly acclaimed book, aimed at novices entering a full or half marathon for the first time in aid of their favourite charity and also aimed at the more experienced runners looking to improve their times. Fully illustrated with 126 colour images and diagrams. |
| free training plan for half marathon: Half Marathon Training Journal Running Log, 2019-05-21 Half Marathon Training Journal: Running Log Book To Daily Record Tracker Notebook This undated Half Marathon Training Journal logbook is a perfect way to help runners track progress as they train for that big race. This 12 week planner or diary can help you keep all your important data all in one place. We all know every runner loves to journal everything, as it's a great way to set goals, keeping you accountable and feel accomplished. Journaling your run workout and fitness exercise is key and an important part of your training. The interior includes an overview training schedule for 12 weeks and a section for your half marathon race information. Also includes daily pages to record distance, speed, route, weather conditions, start and end time, pace and sections for notes and personal thoughts for writing any other info you will want to write such as heart rate, calories burned, asthma condition, soreness, type of running shoes etc. Also has a lined reflection page at the end. Easy to use. Makes an excellent gift for that special runner in your life who is training for a half marathon. Get your copy to day! Features: size 6x9 inches, 75 pages, white paper, soft matte finish cover, paperback. |
| free training plan for half marathon: 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. |
| free training plan for half marathon: 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. |
| free training plan for half marathon: The Wim Hof Method Wim Hof, 2022-04-14 THE SUNDAY TIMES BESTSELLING PHENOMENOM 'I've never felt so alive' JOE WICKS 'The book will change your life' BEN FOGLE 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 strength, 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 master mind over matter and achieve the impossible. 'Wim is a legend of the power ice has to heal and empower' BEAR GRYLLS 'Thor-like and potent...Wim has radioactive charisma' RUSSELL BRAND |
| free training plan for half marathon: Master the Marathon Ali Nolan, 2021-09-14 “A must-have for any woman targeting the distance.” —Runner’s World A no-nonsense, interactive guide that empowers all women at all levels to run their strongest, best marathon ever As recently as 1966, women were forbidden to run in the marathon. Professionals—including doctors—believed it was physically impossible and dangerous for women to run more than a mile and a half. But as with many other barriers women have faced over time, we fought our way in. Today, women make up almost half of the marathoning population. Yet most marathon training manuals are written by men. And while these men are experts when it comes to how men can and should train, women need training programs tailored to our bodies—to our unique strengths and weaknesses—so that we can avoid injuries and run at our peak. The programming in this book was created by a woman, specifically for women. Master the Marathon is a comprehensive guide to marathon training for women at all levels of running—beginner, intermediate, and advanced. The book takes you through everything you need to know to be prepared for the 26.2 miles of the marathon, including detailed training plans, strength training programs, building your mental awareness of your physical body, nutrition, guidance on finding the best marathon for you, identifying and avoiding potential injuries, inspirational advice, and other unexpected pieces of wisdom. Both incredibly practical and deeply motivating, Master the Marathon will help you unlock the strength and determination inside you to embark on the spectacular journey that is the marathon. |
| free training plan for half marathon: Be Ready on Race Day Denny Krahe, 2018-03-29 SICK AND TIRED OF ONE-SIZE-FITS-ALL TRAINING PLANS? You're not a one-size-fits-all runner, so why would you choose to use a one-size-fits-all training plan to help you prepare for your next race? Point blank, a one-size-fits-all plan is really one-size-fits-none. BE READY ON RACE DAY teaches you how to create a comprehensive training plan that fits your busy life and meets your specific training needs by showing you how to: accurately assess your current level of fitness set the right goals for your race intelligently build your mileage throughout the training cycle include the right mix workouts to improve speed and endurance reduce your risk of becoming injured while training adapt your training plan when life trips you up and much more Finally, you can discover how to stay on track with your training and peak on race day. If you've had enough of using generic training plans and would prefer to follow a plan that has been created for you and you alone, what are you waiting for? Everything you need to know to BE READY ON RACE DAY is in this book. Simply follow the steps to create your plan, and you will be ready to go for your race. |
| free training plan for half marathon: The New Rules of Marathon and Half-Marathon Nutrition Matt Fitzgerald, 2013-02-12 Every year, roughly 2 million people participate in marathons and half marathons in the United States, and, no matter what level they are, every one of these runners has likely hitThe Wall,&rdquo running out of muscle fuel in the final miles and slowing down precipitously. This setback and other common running disappointments are nutritional (or metabolic) in nature. In The New Rules , renowned fitness journalist and training coach Matt Fitzgerald cuts through the myths,distilling the most up-to-date science to help runners overcome the universally experienced nutritional barriers that prevent success in the marathon and half marathon.From basic tenets of training to nutrition guidelines, The New Rules is the first resource for runners to fully integrate nutrition with training for a complete and systematic preraceplan. Fitzgerald's powerful and easy-to-use tools will enable runners of all levels to attain their ideal racing weight, calculate their precise daily energy needs, and formulate a custom nutrition plan. |
| free training plan for half marathon: Training for the Uphill Athlete Steve House, Scott Johnston, Kilian Jornet, 2019-03-12 Presents training principles for the multisport mountain athlete who regularly participates in a mix of distance running, ski mountaineering, and other endurance sports that require optimum fitness and customized strength |
| free training plan for half marathon: Run Fast. Cook Fast. Eat Slow. Shalane Flanagan, Elyse Kopecky, 2018-08-14 NEW YORK TIMES BESTSELLER • IACP AWARD FINALIST • Cook the recipes that Shalane Flanagan ate while training for her historic TCS New York City Marathon win! Run Fast. Eat Slow. taught runners of all ages that healthy food could be both indulgent and incredibly nourishing. Now, Olympian Shalane Flanagan and chef Elyse Kopecky are back with a cookbook that’s full of recipes that are fast and easy without sacrificing flavor. Whether you are an athlete, training for a marathon, someone who barely has time to step in the kitchen, or feeding a hungry family, Run Fast. Cook Fast. Eat Slow. has wholesome meals to sustain you. Run Fast. Cook Fast. Eat Slow. is full of pre-run snacks, post-run recovery breakfasts, on-the-go lunches, and thirty-minutes-or-less dinner recipes. Each and every recipe—from Shalane and Elyse’s signature Superhero muffins to energizing smoothies, grain salads, veggie-loaded power bowls, homemade pizza, and race day bars—provides fuel and nutrition without sacrificing taste or time. |
| free training plan for half marathon: 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 |
| free training plan for half marathon: 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. |
| free training plan for half marathon: 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. |
| free training plan for half marathon: 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. |
| free training plan for half marathon: I Hate Running and You Can Too Brendan Leonard, 2021-03-16 BRENDAN LEONARD HATES RUNNING. He hates it so much that he once logged fifty-two marathon-length runs in fifty-two weeks. Now he’s sharing everything he’s learned about the sport so that you can hate it too. Packed with wisdom, humor, attitude, tips, and quotes—and more than sixty illuminating charts—I Hate Running and You Can Too delivers a powerful message of motivation from a truly relatable mentor. Leonard nails the love-hate relationship most runners have with the sport. He knows the difficulty of getting off the couch, teaches us to get comfortable with being uncomfortable, embraces the mix of running with walking. And he shares all that he’s learned—celebrating the mantra of “Easy, light, smooth, and fast,” observing that any body that runs is a runner’s body. Plus Leonard knows all the practical stuff, from training methods to advice for when you hit a setback or get injured. Even the answer to that big question a lot of runners occasionally ask: Why? Easy: Running helps us understand commitment, develop patience, discover self-discipline, find mental toughness, and prove to ourselves that we can do something demanding. And, of course, burn off that extra serving of nachos. |
| free training plan for half marathon: YOU (Only Faster) Greg McMillan, McMillan Running, 2013-04-12 |
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