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Imperial Library
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Index
Cover
Title Page
Copyright
Contents
Training Programs
Warm-Up: Welcome to My Marathon World
1. The Mystique of the Marathon: Running 26 Miles 385 Yards Is a Humbling Experience
2. Learning to Love Running: The Journey Is Part of the Reward
3. Your First Steps: Take Those First Few Steps Cautiously
4. Beginnings: The First Time Is Always Very Special
5. Ten Marathon Truths: The Simple Facts of Marathon Life
6. Striving to Improve: Becoming a Better Runner
7. Building Mileage: How Many More Miles?
8. Running Long: The Most Important Workout You Will Do
9. The Half: 13.1 Miles en Route to 26.2
10. The Full: Moving Up to the Ultimate Distance
11. Moving Beyond 26.2: The Ultramarathon
12. Speedwork: If You Want to Run Fast, You Need to Run Fast
13. Defensive Strategies: You Cannot Set PRs If You Are Injured
14. Water Therapy: If Injured, Take to the Pool
15. Planning for Peak Performance: Think Far Ahead
16. Monitoring Your Heart Rate: Listen to the Beat
17. The Magic Taper: For the Final 3 Weeks, Do Next to Nothing
18. The Distance Runner’s Diet: Fuel Your Body with the Proper Foods
19. The Perfect Pace: Steady as You Go
20. Race Day Logistics: The Big Day Has Come. Are You Ready?
21. Drinking on the Run: What and When to Drink
22. Mind Games: Running Is a Mental as Well as Physical Sport
23. Mile 27: Wait: Don’t Stop Yet!
24. BQ: Boston Remains the Ultimate Goal for Many Runners
Programs: To Reach Your Goals, Train Smart
Dedication
Acknowledgments
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