This guide helps runners at all levels, from absolute beginners to those training for marathon racing. The training plan is divided to match each runner's grade of fitness. Readers assess themselves by answering fitness questionnaires that guide them to the appropriate level of training. At the end of each training grade, another self-assessment questionnaire helps runners decide whether to move to a higher level or remain where they are. A ten-week program begins with alternating two-minute runs and walks, and gradually progresses to sustained runs of 30 minutes. Runners are advised to "listen to their bodies" and remain at a specific week's level until they feel comfortable about progressing to the next one. General topics include getting started, obtaining the right shoes and accessories, adhering to a runner's diet, developing self-motivation, and following a structured and progressive training program. A final section is focused to advise runners training for a marathon. More than 150 color photos and illustrations plus sidebar tips and quick-reference charts.
| Introduction | 6 | |
| Getting started | 8 | |
| First steps | 10 | |
| The right stuff | 12 | |
| Sole mates | 14 | |
| Natural selection | 16 | |
| Staying cool | 18 | |
| Beating the elements | 20 | |
| Runner's helpers | 22 | |
| Diet--food groups | 24 | |
| Refueling around a run | 26 | |
| Balancing your diet | 28 | |
| Eating for a marathon | 30 | |
| Warming up, cooling down | 32 | |
| Beating injury | 36 | |
| Cross-training | 38 | |
| Motivation | 40 | |
| Training schedules | 42 | |
| The four golden rules | 44 | |
| How the training levels work | 46 | |
| Basic heart-rate training | 48 | |
| Stronger, faster, quicker | 50 | |
| Starter level 1 | 52 | |
| Starter level 2 | 56 | |
| 5K schedule | 58 | |
| Refresher level 3 | 60 | |
| First 10K schedule | 62 | |
| Intermediate level 4 | 64 | |
| 10K & half-marathon schedules | 66 | |
| Marathon schedule (4: 15+) | 68 | |
| Upper level 5 | 72 | |
| 10K & half-marathon schedules | 74 | |
| Marathon schedule (3:30-4:15) | 76 | |
| Upper level 6 | 80 | |
| 10K & half-marathon schedules | 82 | |
| Marathon schedule (2:50-3:30) | 84 | |
| How to... | 88 | |
| ...Run a marathon | 90 | |
| ...Lose weight and keep it off | 92 | |
| ...Enjoy running for the rest of your life | 94 | |
| Glossary | 95 | |
| Index | 96 |
Overview
This guide helps runners at all levels, from absolute beginners to those training for marathon racing. The training plan is divided to match each runner's grade of fitness. Readers assess themselves by answering fitness questionnaires that guide them to the appropriate level of training. At the end of each training grade, another self-assessment questionnaire helps runners decide whether to move to a higher level or remain where they are. A ten-week program begins with alternating two-minute runs and walks, and ...