Marathon Countdown - Complete Marathon Planning, Training and Racing Guide - Print Edition
There's no such thing as one size fits all in the world of marathon training. Every athlete has their own unique goals, fitness levels and running experience. A single generic marathon training program can't fill the needs of every runner. That's where Marathon Countdown comes in.
Marathon Countdown shows you how to build your own unique training program. You will construct a semi-custom marathon training program using the wide range of workouts and training schedules provided. You will build a marathon training program that is specifically designed for your goal, experience level, fitness level and the amount of time you have available to train.
Not only will you build your own unique program, but you will also learn the basics of marathon training. You will be guided through the process of planning your marathon, training for your marathon, racing your marathon and marathon recovery. Inside Marathon Countdown you'll find:
The basics of marathon training - Don't just blindly follow instructions. If you know why you are doing your workouts you will have an easier time sticking to your training routine and will make greater gains in fitness and endurance. Learn the basics of how your body works and how it reacts to marathon training. Learn the basics of fatigue and how to beat it.
The goals of marathon training - The most obvious goal of marathon training is to build up your pure endurance to the point that you can run 26.2 miles. But there are many other goals of marathon training. You will learn all of the goals of marathon training and how your marathon training program will help you meet those goals.
Planning your marathon - Physical and mental training is only part of your marathon plan. Don't forget the marathon planning process. There are a lot of planning items you need to be aware of including choosing a race, race registration and marathon logistics. Don't leave out this critical part of your marathon plans.
Fueling and hydration - The science of hydration and nutrition has changed a lot in the past few years. Learn what the latest research says about stying properly hydrated, avoiding heat illnesses and eating to fuel your training and race day performance.
Injury prevention and management - Injuries are an almost unavoidable part of marathon training. Don't let injuries derail your marathon plans. Learn how to avoid and manage common marathon running injuries.
Building your perfect training plan - Your perfect plan is one that is designed specifically for you. Marathon Countdown provides a wide variety of marathon training plans for beginning runners, recreational runners, competitive runners and elite marathon runners. There are plans for those that only want to finish the race, run for a specific finishing time or compete for top positions. Exact training paces are provided for finishing times from 2 hours 10 minutes to over 6 hours. Weekly time commitments range from 4 to 7 days per week.
Week by week training guide - A 24 week countdown guide is included with full programs for all levels and goals. Each weekly schedule includes all running workouts, a strength training guide and a weekly training log.
Marathon strength training - Strength training is an important part of your marathon training plan. Strength training will improve your running strength, power, running economy and will help you avoid injuries. A full marathon strength training guide is includes as well as a weekly periodized training schedule.
Marathon recovery schedules - After your marathon your work isn't quite done. It's important to engage in a proper recovery schedule to assist in helping your muscles rebuild and remodel. You will get back to full speed running more quickly.
Making adjustments - In a perfect world your marathon training will go perfectly. But sometimes it is necessary to make adjustments to your marathon training program. Marathon Countdown shows you how to adjust your program to compensate for injuries, illnesses or other unanticipated events.
Estimating your marathon potential - Marathon Countdown includes a table to help you determine your marathon running potential. This is a valuable resource for new marathon runners and for marathon goal setting.
Marathon Countdown is part of Running Planet's College of Running Book Series.