Marathon Training

A 100-day program to your best race

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Joe Henderson

2nd Edition

2004

US Price: $17.95

272 pages

9780736051910

About the Author | Table of Contents | Words of Praise

Once you commit to running a marathon, you need to start preparing for it—mentally and physically. Marathon Training presents three separate 100-day training programs to maximize your efforts:

• If you can comfortably run six miles and have finished an organized race in the past, the Cruiser program enhances your chances of finishing your first marathon.
• After you’ve cruised your first marathon, you’ll want to set your personal record (PR) by using the Pacer program. You’ll run the entire distance of the race at your own pace and set goals for future finishes.
• Whether you want to beat your own PR or someone else’s, the rigorous training schedule in the Racer program will help you achieve that goal.

A prolific writer, coach, and runner, author Joe Henderson has designed daily log pages to help you monitor all the variables that affect training, including weather and course conditions; training effectiveness; mental and physical benchmarks; and time, distance, and pace goals. Each day, as you fill out your log page, Henderson’s sage advice and “thought for the day” will give you a greater understanding of, and a deeper commitment to, your goal of running a marathon.

Use Marathon Training as you would a personal coach: to motivate, inform, and inspire you through 91 days of marathon training and 9 days of post-race recovery.

About the Author

Joe Henderson has been writing about running for more than 40 years. He’s the West Coast editor for Runner’s World magazine and the author of more than 20 books on running, including several by Human Kinetics: Better Runs, Running 101, and Fitness Running. He is a columnist with Runner’s World, publishes the newsletter Running Commentary, and teaches running courses at the University of Oregon. The Road Runners Club of America has twice named Henderson Journalist of the Year. He is also a member of the club’s Hall of Fame. He lives in Eugene, Oregon, with his wife, Barbara Shaw.

Table of Contents

• Contents
• Foreword
• Preface
• Introduction: Our Marathons
• Week 1 Starting Now
  • 30-Month Marathon * Victory Lap * Messages to Marathoners * More Messages * One in a Thousand * Max Effort * A True Marathoner
• Week 2 Staying Well
  • Trial Mile * Time of Truth * Do-It-Yourself Doctoring * Your Friend Pain * Steps to Health * Stretching a Point * Why Stretch?
• Week 3 Going Long
  • Not So Fast * LSD Lives On * Wall Climbing * Avoiding the Wall * How Long to Run? * How Fast to Run Long? * How Often to Run Long?
• Week 4 Taking Breaks
  • Talking the Walk * Walking Isn’t Cheating * Why Walk? * Every Minute Counts * Keeping Time * Time Travel * Time Lost and Saved
• Week 5 Setting Pace
  • Relaxed Pace * Taking Your Time * Acing the Pacing * Hurrying Home * Fast-Finish Training * Get Faster Fast * Racing As Training
• Week 6 Learning Tricks
  • Warming to the Task * Warm-up Needs * Going in Style * Run Softly, Run Tall * Balancing Acts * Finding Balance * Rule of One
• Week 7 Picking Races
  • Pushing the Limits * Time Line * Acceptable Limits * Honoring Endurance * Helping the Healing * Back to Boston * Running Together
• Week 8 Dressing Up
  • On Our Feet * Minimal Shoes * Lighten Up * Watch It * Managing Time * What to Wear Where * Carrying Messages
• Week 9 Weathering Storms
  • Hot Date * Not So Hot * Winter Wanderland * Out in the Cold * Weathering Winter * Into the Wind * Staying the Course
• Week 10 Peaking Out
  • Aiming to Please * Exceeding Expectations * Olympic Ambitions * Finishing Well * Honest Efforts * Would You Cheat? * Lesser Evils
• Week 11 Getting Around
  • See How We Run * Tell Me No Lies * Encouraging Words * Standing By * Faces at the Races * Shooting and Shouting * Viewer’s Guide
• Week 12 Tapering Off
  • Take Your Ease, Please * In Praise of Easy * What’s Easy? * Rest of the Week * Day Off * Out of Work * Not Working
• Week 13 Resting Up
  • Code of the Road * Mannerly Running * Making Memories * Meeting the Beast * Harder the Better * Chasing Dreams * Dream On
• Week 14 Doing It
  • Waiting and Worrying * Necessary Worry
• Week 15 Easing Back
  • Afterthoughts * Recovery Days * Pacing Patiently * Waiting It Out * Peaceful Pace * Good Sport * Special Efforts
• Picking Your Marathon
• Predicting Your Time
• Pacing Your Marathon
• Index
• About the Author
• Books by Joe Henderson

Words of Praise

"Joe Henderson has more insight on the running scene, and how it has developed, than anyone I know. His advice is the gold standard."

Jeff Galloway
Competitor in more than 100 marathons
Author of Galloway’s Book on Running

"Joe Henderson’s 15-week marathon training plan covers all the bases—and provides the ideal mix of tips and motivation."

Amby Burfoot
Executive editor, Runner’s World magazine
1968 Boston Marathon winner