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Marathon Training Marathon Training
About the Product
Once you commit to running a marathon, you need to start preparing for it—mentally and physically. Marathon Training presents three separate 100-day training programs to maximize your efforts:
- If you can comfortably run six miles and have finished an organized race in the past, the Cruiser program enhances your chances of finishing your first marathon.
- After you’ve cruised your first marathon, you’ll want to set your personal record (PR) by using the Pacer program. You’ll run the entire distance of the race at your own pace and set goals for future finishes.
- Whether you want to beat your own PR or someone else’s, the rigorous trainingschedule in the Racer program will help you achieve that goal.
A prolific writer, coach, and runner, author Joe Henderson has designed daily log pages to help you monitor all the variables that affect training, including weather and course conditions; training effectiveness; mental and physical benchmarks; and time, distance, and pace goals. Each day, as you fill out your log page, Henderson’s sage advice and “thought for the day” will give you a greater understanding of, and a deeper commitment to, your goal of running a marathon.
Use Marathon Training as you would a personal coach: to motivate, inform, and inspire you through 91 days of marathon training and 9 days of post-race recovery.
About the Author
Joe Henderson has been writing about running for more than 40 years. He’s the West Coast editor for Runner’s World magazine and the author of more than 20 books on running, including several by Human Kinetics: Better Runs, Running 101, and Fitness Running. He is a columnist with Runner’s World, publishes the newsletter Running Commentary, and teaches running courses at the University of Oregon.
The Road Runners Club of America has twice named Henderson Journalist of the Year. He is also a member of the club’s Hall of Fame. He lives in Eugene, Oregon, with his wife, Barbara Shaw.
Table of Contents
Contents
Foreword
Preface
Introduction: Our Marathons
Week 1 Starting Now
30-Month Marathon * Victory Lap * Messages to Marathoners * More Messages * One in a Thousand * Max Effort * A True Marathoner
Week 2 Staying Well
Trial Mile * Time of Truth * Do-It-Yourself Doctoring * Your Friend Pain * Steps to Health * Stretching a Point * Why Stretch?
Week 3 Going Long
Not So Fast * LSD Lives On * Wall Climbing * Avoiding the Wall * How Long to Run? * How Fast to Run Long? * How Often to Run Long?
Week 4 Taking Breaks
Talking the Walk * Walking Isn’t Cheating * Why Walk? * Every Minute Counts * Keeping Time * Time Travel * Time Lost and Saved
Week 5 Setting Pace
Relaxed Pace * Taking Your Time * Acing the Pacing * Hurrying Home * Fast-Finish Training * Get Faster Fast * Racing As Training
Week 6 Learning Tricks
Warming to the Task * Warm-up Needs * Going in Style * Run Softly, Run Tall * Balancing Acts * Finding Balance * Rule of One
Week 7 Picking Races
Pushing the Limits * Time Line * Acceptable Limits * Honoring Endurance * Helping the Healing * Back to Boston * Running Together
Week 8 Dressing Up
On Our Feet * Minimal Shoes * Lighten Up * Watch It * Managing Time * What to Wear Where * Carrying Messages
Week 9 Weathering Storms
Hot Date * Not So Hot * Winter Wanderland * Out in the Cold * Weathering Winter * Into the Wind * Staying the Course
Week 10 Peaking Out
Aiming to Please * Exceeding Expectations * Olympic Ambitions * Finishing Well * Honest Efforts * Would You Cheat? * Lesser Evils
Week 11 Getting Around
See How We Run * Tell Me No Lies * Encouraging Words * Standing By * Faces at the Races * Shooting and Shouting * Viewer’s Guide
Week 12 Tapering Off
Take Your Ease, Please * In Praise of Easy * What’s Easy? * Rest of the Week * Day Off * Out of Work * Not Working
Week 13 Resting Up
Code of the Road * Mannerly Running * Making Memories * Meeting the Beast * Harder the Better * Chasing Dreams * Dream On
Week 14 Doing It
Waiting and Worrying * Necessary Worry
Week 15 Easing Back
Afterthoughts * Recovery Days * Pacing Patiently * Waiting It Out * Peaceful Pace * Good Sport * Special Efforts
Picking Your Marathon
Predicting Your Time
Pacing Your Marathon
Index
About the Author
Books by Joe Henderson
Words of Praise
"Joe Henderson has more insight on the running scene, and how it has developed, than anyone I know. His advice is the gold standard."
Jeff Galloway
Competitor in more than 100 marathons
Author of Galloway’s Book on Running
"Joe Henderson’s 15-week marathon training plan covers all the bases—and provides the ideal mix of tips and motivation."
Amby Burfoot
Executive editor, Runner’s World magazine
1968 Boston Marathon winner
From Northwest Runner
"This simply-titled book is typical of the way Joe approaches running - straightforward - and contains a blessedly small amount of hype and big promises on the cover. What it does deliver is a comon-sense approach to training for and running a marathon from the man whose advice Jeff Galloway describes as the ’gold standard’…Throughout the book are many examples of Joe’s own brand of homespun running wisdom as well as daily training tips, each worth the price of admission alone."
NOTE: This is nonreturnable product and all purchases are final.
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