Beginner's Guide To Long Distance Running

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 ...
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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 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.
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Product Details

  • ISBN-13: 9780764120374
  • Publisher: Barron's Educational Series, Incorporated
  • Publication date: 3/28/2002
  • Pages: 96
  • Product dimensions: 5.90 (w) x 8.28 (h) x 0.34 (d)

Meet the Author


Sean Fishpool is the Assistant Editor of Runner's World, U.K. He is also a competition racer and has participated in marathons around the world.
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Table of Contents

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
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