Beginner's Half Marathon Trainer: The 14-Week Program to Completing a Half-Marathon in Your Best Time

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Overview


THE ULTIMATE HALF-MARATHON TRAINING GUIDE FOR EVERYONE

The half-marathon is booming in popularity and it’s easy to see why. At just over 13 miles, the race is short enough for beginners but long enough to test even serious runners. So whether you want to compete or just push yourself, the half-marathon offers the perfect challenge. With its can’t-fail, 14-week programs, The Beginner’s Half-Marathon Trainer shows how to run your best time without injury or time-intensive ...

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Overview


THE ULTIMATE HALF-MARATHON TRAINING GUIDE FOR EVERYONE

The half-marathon is booming in popularity and it’s easy to see why. At just over 13 miles, the race is short enough for beginners but long enough to test even serious runners. So whether you want to compete or just push yourself, the half-marathon offers the perfect challenge. With its can’t-fail, 14-week programs, The Beginner’s Half-Marathon Trainer shows how to run your best time without injury or time-intensive training. By offering several unique programs, it caters to everyone from walkers to competitive racers and teaches you how to:

•Mentally prepare

•Train smarter

•Improve speed and endurance

•Properly nourish your body

•Pace your self

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Product Details

  • ISBN-13: 9781569756362
  • Publisher: Ulysses Press
  • Publication date: 12/28/2007
  • Pages: 159
  • Product dimensions: 5.80 (w) x 8.30 (h) x 0.40 (d)

Meet the Author


Jon Ackland is an exercise physiologist with 15 years experience in sports training both in New Zealand and overseas. A former national rowing champion, he is a regular Ironman competitor who has twice completed the Hawaiian Ironman. Currently he is director of Performance Lab NZ, a specialist programme prescription and assessment facility for athletes and corporate health.
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Table of Contents

Introduction-The origin of the half-marathon     7
Before you start     9
Why do a half-marathon?     11
Why exercise?     15
How do I know you can do this?     23
A few ideas for all the gear     27
How to train     35
Show me the training!     37
Adapting and maintaining     42
The "Three Amigos"     46
Choosing a training program     52
The training programs     55
Using your training program effectively: What's key and what's not     68
Working through your program week by week     73
Controlling the mental game     74
Week 1: Basic proper technique     79
Week 2: Advanced technique     82
Week 3: Building strength     85
Week 4: Knowing the course     87
Week 5: Listening to your body     91
Week 6: Leg speed and rhythm     95
Week 7: Technique adjustments     98
Week 8: Pacing and running lines     101
Week 9: Peaking control, hydration and nutrition     104
Week 10: The 80/20 rule, the push and gadgets     111
Week 11: The need for speed     115
Week 12: Controllingtechnique     119
Week 13: The taper     121
Week 14: Monday-the final countdown     126
Week 14: Wednesday-a run-down of event day     130
Epilogue-What did you achieve?     140
Acknowledgments     142
"Troubleshooting" reference section     143
Index     155
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Sort by: Showing 1 Customer Reviews
  • Posted November 27, 2010

    Highly recommended!

    This is a very straightforward book that explains all facets of running (or walking) a half-marathon. There are training plans for all levels, so you don't have to be a beginner to use the concepts explained here. Pick your plan, and if you want to step up or down, you can. Over-training and avoiding injury are also covered.

    I used one of the plans in the book to lower my half-marathon time by 10 minutes. I was very satisfied and have recommended this to several friends. I even dropped a note to Jon Ackland to say thanks.

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