Marathon Training: The Underground Plan To Run Your Fastest Marathon Ever : A Week by Week Guide With Marathon Diet & Nutrition Plan

Jason Scotts

Description

Marathon Training: The Underground Plan To Run Your Fastest Marathon Ever : A Week by Week Guide With Marathon Diet & Nutrition Plan reveals the methods used to turn runners into race winners. This book introduces method which will gradually build up 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. In addition, detailed nutrition and hydration chapters also 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. This approach to pacing and nutrition means marathoners will never hit the wall. Marathon Training: The Underground Plan To Run Your Fastest Marathon Ever : A Week by Week Guide With Marathon Diet & Nutrition Plan lays out the smartest marathon training program week by week to mold real marathon muscles, train their body to never hit the wall, and prepare to run their fastest marathon ever.

Informations

• Publié par: Speedy Publishing LLC
• Date de parution: 02 novembre 2013
• Nombre de lectures: 0
• EAN13: 9781630222444
• Langue: English

Extrait

Table Of Contents
Introduction
Part 1: Training Timeframe
Part 2: Training and Your Mental State
Part 3: Training Approach Physiology
Part 4: Physiological Boosters Feedback
Part 5: Heart Rate, Calories Burned, Percentage Max, VO2 Max
Part 6: Warm Up, Stretch, Cool Down
Part 7: The Training Plan
Part 8: Race Strategy
Part 9: Marathon Diet and Nutrition
Part 10: Marathon Recovery (Post Race)
Conclusion
Introduction

Participating in a marathon is a serious endeavor. It requires months of planning and road work. It s not like a 3k run where you can just wing it, finish in 30 minutes or less, and get away with minimal body aches and pains.
Marathon Explained
A marathon is a race of attrition. It is at least 26.218 miles (41.195 kilometers) long. The fastest times naturally belong to athletes like Wilson Kipsang of Kenya. He finished a full marathon at 2 hours, 3 minutes, and 23 seconds. In the women s division, Paula Radcliffe of the United Kingdom holds the record, of 2 hours, 15 minutes and 25 seconds.
A well prepared marathoner/runner usually finishes a 26.218 mile course within 4 to 5 hours, with an average pace of around 8 minutes per kilometer. The average person usually finishes in less than 6 hours. But there have been instances where an event had to wait 7 to 8 hours for determined stragglers/walkers.
A half marathon is 13.109 miles (21.098 k). It is literally half of the minimum marathon distance. A run can be anywhere between 3k, 5k, 10, or more, but less than a half marathon.
Physical and Mental Conditioning
Running for at least 4 hours is no joke. In fact, a significant number of participants will eventually bow out of the race because of injury, loss of stamina, mental fatigue, dehydration, etc. In some cases, a participant who pushes too hard, without proper training can even collapse on the course, or near the end.
In order to finish a race you need to work hard. Before race day, you will have trained your muscles to the point, where you can run 4 to 5 times a week. In order to speed up your training and finish with your fastest time yet, you need to work smart. Take advantage of technology, medical knowledge, and the experience of an actual marathoner (the author).
Perfect Form
In order to achieve this, you need to find your perfect form and bring it out at the soonest possible time during your event. This form is learned from experience and training. It involves a pace that you can maintain for the longest timeframe with the least amount of energy expended.
Those with at least 6.214 mile (10k) experience know that when their body becomes weak, they learn how to minimize movement and effort to achieve a comfortable but speedy pace. This is the perfect form
Part 1: Training Timeframe
So, how long do you need to train The answer depends on where you are at right now. Naturally, seasoned runners will need less training time whereas newbie runners will have to train from scratch. Below are the safest timeframes:
WARNING
This eBook will show you how to train in the least amount of time possible. This means, everything that can be done to shorten your training timeframe has been considered. It would be extremely stupid of you to try and shorten the given timeframe some more.
Realize this: if you want to be a marathoner, you need to learn to be patient. It takes time for your muscles, ligaments, bones, your cardiovascular and respiratory system to get used to the constant pounding and increased blood plus oxygen requirement. By training smartly, you can minimize the risk and the training time. But if you think you re some kind of superman and want to cut a bit more, then chances are, injury is what awaits you.
Listen to your body Don t worry; this eBook will discuss further how you can differentiate between pain that requires rest, as opposed to pain that allows for more training
Beginner (Zero K)
An absolute newbie is someone who runs recreationally when the urge hits him/her. You have not yet finished a measured run or race i.e. 3k, 5k, and 10k. If this is you, then prepare to train 3 to 4 times a week, for 8 months. That is, if your goal is to finish within 5 to 6 hours. If you want to finish within 4 hours, then you need 10 to 12 months of training.
The longest phase of your training is the first few months, or first 3 miles (4.828 k). This is because you want to slowly adapt your entire physiology to running long distances. Be patient. You want to create a solid base, not incur an early injury
Get some experience under your belt. This means you compete and finish in a:
3k race after 3 months of training
10k event after 5 months of training
21k race 3 to 2 months prior to your full marathon (if possible)
It s different running alone and on a course. For one you want to know what it feels like. Second, you need to realize that in an actual event, you have a tendency to push yourself too much. Getting the experience allows you to control and take advantage of this urge. In doing so, you use that competitive urge to finish faster, within reason; not drop of the way because the will to compete got in the way of your personal pace.
Intermediate (3k, 5k, 10k Finisher)
An intermediate is someone who has finished a couple of fun runs, preferably two or more 3k and 5k runs, and at least one, 10k run. If this is you, and your goal is to finish a full marathon, prepare to train 3 to 4 times a week, for 3 months (10 k finisher), or 4 months for a 3k/5k finisher.
PRO (Half and/or Full Marathon)
A pro, is someone who has finished at least a half marathon. If you have finished a full marathon, then you have an added edge. This is because you know what hitting the wall feels like (discussed in detail later).