Marathon: You Can Do It!
by Jeff Galloway
||7-1/4" x 9"
Jeff Galloway developed unique training programs ten years ago showing runners how to train for, and finish a marathon. Galloway‘s success using walk breaks throughout race training has led tens of thousands of average people to experience the unique lifetime accomplishment of running a marathon. In this updated and revised edition, you'll discover how to set up a personal training program, how to stay motivated, train with a group, avoid injuries, and burn fat.
Jeff Galloway is an Olympic athlete and a running teacher. His first book, Galloway's Book on Running, is an international best-seller, with over 600,000 copies sold in North America. This is the state-of-the-art marathon book by the person who lives and breathes running.
What's New About This Edition
Overall: Each runner gains almost complete control over her pacing, nutrition, and motivation so that no one needs to get injured or "hit the wall".
- My new "magic mile" time trial predicts a top performance during a season, extremely accurately
- Based upon tens of thousands: comparing the per mile slowdown that occurs from one mile to twenty six miles.
- Each runner is told how to pick a safe pace for the long run
- New is a rule of thumb for slowdown due to heat: 30 seconds a mile slower for every 5F increase above 60F (20 sec/kilometer for every 2C above 14C)
- Since publishing MARATHON: YOU CAN DO IT the percentage of marathoners using walk breaks has increased from 20% to 40% and growing every year.
- During the last decade, I've found much more successful run-walk-run ratios that produce faster times.
- This book explains how to set up the right ratio for the individual, through use of the magic mile
- Run-walk-run ratios are broken down by pace per mile.
- New stories about success with walk breaks
- How to use certain websites (some free) to gain control over nutrition
- Use of these sites allow each person to know if he/she is getting the nutrients needed
- Fat burning can be done while training for a marathon if the run-walk-run ratio is liberal enough on the walking side
- A rule of thumb on how many calories to ingest to maintain blood sugar level
- Guidance on fluid intake to keep water flowing through the system
- How to avoid hyponatremia by controlling the quantity of fluid during long runs and marathons (sadly this condition kills marathoners every year and is preventable)
- How to train yourself to be motivated
- Techniques for exercising when you're not motivated
- How to keep going when you don't feel up to it
- Quick fixes that can keep runners motivated during the latter stages of the marathon.
The Training Schedule
- Adjustments have been made to the weekly schedule to reduce injuries and improve performance
- Time goal runners will add to the number of mile repetitions
- Walk break guidelines for the mile repetition speedwork
- Acceleration gliders and Cadence drills are placed into the schedule
- "Race Rehearsal" segments are inserted into some of the weekday runs for time goal runners
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