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

By Jason Scotts

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.

• Language: English
• Publisher: Speedy Publishing LLC
• Release date: Nov 2, 2013
• ISBN: 9781630222444

Jason Scotts

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Book preview

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