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Marathon Countdown System
Body Basics Your Power Plant The Fatigue Factor Goals of Training Improve Endurance Impact Resistance Increase Elasticity Neuromuscular Conditioning Lactate Turnpoint Improve vVO2 max Improve Running Economy Sprint Speed Train Your Brain Improve Adaptability Training Zones Training Paces Workouts Running Strength General Strength Running Specific Strength Marathon Plyometrics Marathon Flexibility Marathon Fueling and Hydrating Avoiding the Marathon ER Building Your Perfect Plan Build Up Schedule 24 Weeks to Marathon 23 Weeks to Marathon 22 Weeks to Marathon 21 Weeks to Marathon 20 Weeks to Marathon 19 Weeks to Marathon 18 Weeks to Marathon 17 Weeks to Marathon 16 Weeks to Marathon 15 Weeks to Marathon 14 Weeks to Marathon 13 Weeks to Marathon 12 Weeks to Marathon 11 Weeks to Marathon 10 Weeks to Marathon 9 Weeks to Marathon 8 Weeks to Marathon 7 Weeks to Marathon 6 Weeks to Marathon 5 Weeks to Marathon 4 Weeks to Marathon 3 Weeks to Marathon 2 Weeks to Marathon Marathon Race Week Race Week Plus One Race Week Plus Two Race Week Plus Three
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Beginners Marathon Build Up ScheduleSince you’re reading this chapter I assume you are a new or inexperienced runner that needs to build up a base of fitness before beginning your actual marathon training. The beginners marathon program begins with long run base of 2 miles and the recreational runners program requires a long run base of 3 miles. This build up schedule will take you from zero to 3 miles.You may or may not need to complete this entire build up schedule. Only a new runner will need to start with week 1 of this schedule. Week one begins with the assumption that you have not run before. If you have some running experience you can begin this program at your current level.All of the training runs in this program are easy runs or walk/run combinations. Your pace is not important during these build up training runs. Just be sure to keep your pace relatively easy and conversational in nature. The rule of thumb for these conversational runs are that you should be able to speak clearly but not sing. If you can’t carry on a conversation you’re running too fast. If you can sing and carry a tune you’re running too slowly.
Way to go! You’ve now graduated from the beginners build up program and are ready to begin your marathon training.
Go here to purchase the full print version of Marathon CountdownClick here for the eco friendly instant download version of Marathon Countdown
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