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

by Jon Ackland

Overview

Prepare for your first half marathon or learn strategies and training regimens to boost your speed and stamina to maximize your perfomance

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

Product Details

ISBN-13:	9781569756362
Publisher:	Ulysses Press
Publication date:	03/03/2008
Pages:	128
Product dimensions:	5.80(w) x 8.30(h) x 0.40(d)

About 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.

Table of Contents

Part I Before You Start
1) Why do a half marathon
2) How do I know I can do this

Part II How To Train
3) How To Train Your Body
4) Adapting and maintaining
5) Types of Runs: Long, Hill and Speed
6) Leg Speed and Rhythm
7) Pacing and Running Lines
8) Peaking Control and Hydration
9) Choosing the Right Program for You

Part III The Training Programs
10) Level I New Runner
11) Level II Casual Runner
12) Level III Daily Runner

Part IV Week by Week
13) Week 1: Controlling the Game
14) Weeks 2-4: Longer Runs
15) Weeks 5-8: Building a Base / Hill Runs
16) Weeks 9-12: Adding in Speed Runs
17) Week 13: The Taper
18) Week 14: Race Week Countdown
19) Race Day