I love the run:walk method. Hi, I'm Kirk Mahoney, the author of Run:Walk Pace Tables in Minutes/Kilometer. Why did I write this book? I love the run:walk method. I trained for my first marathon with the run:walk ratio of 5:1. I now train regularly with people who use ratios of 10:1, 5:1, and 3:1. My best average pace in training has been with the 1:1 ratio. And, my marathon personal best (PB) came by racing with the 2:1 ratio. But, before I wrote this book, I saw a HUGE gap in the run:walk community. This gap has been causing a lot of unnecessary confusion and unhappiness. This book closes that gap. Is the run:walk method driving you crazy? If you are like me, here is why you love the run:walk method: You get a better workout because you use your muscles differently. You get more variety during a workout or race. You get predictable milestones in a race or training session. You get more stamina. You get fewer injuries. Last but not least, you can get faster chip-times! All of this contributes to greater happiness as an endurance athlete, and I'm all about happier running and walking! Unfortunately, there has been a gap that has driven many of us run:walk athletes crazy. Let me talk more about that in a moment... Do you prefer guessing, folklore, driving directions, or a map? Seriously, how do you figure out just the right combination of running and walking on any given day and for any given race or training distance? Let's compare it to driving from point A to point B: You could guess. Some of us have done this, at least when we were younger. "Well, let's see. If I want to go to the convention center, then I guess that I'll start by driving toward downtown and keep looking for the big building along the way." You could rely on folklore. Many of us have done this. "A neighbor told me that I should take highway X to somewhere around street Y and then go left until I get to street Z ... and the convention center will be around there somewhere." You could use driving directions. A lot of us do this now. We get driving directions from a GPS unit, which can work well ... until the unit dies suddenly or there is an unexpected obstacle. Or, we go online, enter our starting point and destination, and print the directions. Still, printed directions cannot handle unexpected detours, and they give you no sense of the greater territory around, say, the convention-center destination. You could use a map. I know -- "What's that?!" Yes, you have to learn how to read maps. You have to locate on a map where you are now and where, say, the convention center is. But, a map eliminates guessing and folklore, never dies suddenly, and gives you options -- LOTS of options -- when one route or another is blocked. Pace calculators are like driving-directions websites. Yes, you could search the Web and find some run:walk pace calculators that will let you enter some variables to get some other variables. A pace calculator is like a driving-directions website. You enter some stuff, and it tells you what to do. That's fine, as far as it goes. But, what if you were to run into an obstacle? Would you know what to do? The fact is, you could poke and prod all day with a pace calculator and still not end up with the big picture about how YOU can best use the run:walk method. In contrast, pace tables are like maps. Now, think about a map. It gives you the big picture, and this gives you LOTS of options to achieve your goal. Pace tables are like maps. They give you the big picture and lots of options to achieve your goal. This book fills the gap of pace tables for the run:walk method!

I love the run:walk method. Hi, I'm Kirk Mahoney, the author of Run:Walk Pace Tables in Minutes/Kilometer. Why did I write this book? I love the run:walk method. I trained for my first marathon with the run:walk ratio of 5:1. I now train regularly with people who use ratios of 10:1, 5:1, and 3:1. My best average pace in training has been with the 1:1 ratio. And, my marathon personal best (PB) came by racing with the 2:1 ratio. But, before I wrote this book, I saw a HUGE gap in the run:walk community. This gap has been causing a lot of unnecessary confusion and unhappiness. This book closes that gap. Is the run:walk method driving you crazy? If you are like me, here is why you love the run:walk method: You get a better workout because you use your muscles differently. You get more variety during a workout or race. You get predictable milestones in a race or training session. You get more stamina. You get fewer injuries. Last but not least, you can get faster chip-times! All of this contributes to greater happiness as an endurance athlete, and I'm all about happier running and walking! Unfortunately, there has been a gap that has driven many of us run:walk athletes crazy. Let me talk more about that in a moment... Do you prefer guessing, folklore, driving directions, or a map? Seriously, how do you figure out just the right combination of running and walking on any given day and for any given race or training distance? Let's compare it to driving from point A to point B: You could guess. Some of us have done this, at least when we were younger. "Well, let's see. If I want to go to the convention center, then I guess that I'll start by driving toward downtown and keep looking for the big building along the way." You could rely on folklore. Many of us have done this. "A neighbor told me that I should take highway X to somewhere around street Y and then go left until I get to street Z ... and the convention center will be around there somewhere." You could use driving directions. A lot of us do this now. We get driving directions from a GPS unit, which can work well ... until the unit dies suddenly or there is an unexpected obstacle. Or, we go online, enter our starting point and destination, and print the directions. Still, printed directions cannot handle unexpected detours, and they give you no sense of the greater territory around, say, the convention-center destination. You could use a map. I know -- "What's that?!" Yes, you have to learn how to read maps. You have to locate on a map where you are now and where, say, the convention center is. But, a map eliminates guessing and folklore, never dies suddenly, and gives you options -- LOTS of options -- when one route or another is blocked. Pace calculators are like driving-directions websites. Yes, you could search the Web and find some run:walk pace calculators that will let you enter some variables to get some other variables. A pace calculator is like a driving-directions website. You enter some stuff, and it tells you what to do. That's fine, as far as it goes. But, what if you were to run into an obstacle? Would you know what to do? The fact is, you could poke and prod all day with a pace calculator and still not end up with the big picture about how YOU can best use the run:walk method. In contrast, pace tables are like maps. Now, think about a map. It gives you the big picture, and this gives you LOTS of options to achieve your goal. Pace tables are like maps. They give you the big picture and lots of options to achieve your goal. This book fills the gap of pace tables for the run:walk method!

Jeff‘s quest for the injury-free marathon training program led him to develop group training programs in 1978, and to author Runner‘s World articles which have been used by hundreds of thousands of runners of all abilities. His training schedules have inspired the second wave of marathoners who follow the Galloway RUN-WALK-RUN™, low mileage, three-day suggestions to an over 98% success rate. Jeff has worked with over 200,000 average people in training for specific goals. Jeff is an inspirational speaker to over 200 running and fitness sessions each year. His innovative ideas have opened up the possibility of running and completing a marathon to almost everyone. Philosophically, Jeff believes that we were all designed to run and walk, and he keeps finding ways to bring more people into the positive world of exercise.

Run for fun—no matter your size, shape, or speed! Do you think running sucks? Do you think you’re too fat to run? With humor, compassion, and lots of love, Jill Angie explains how you can overcome the challenges of running with an overweight body, experience the exhilaration of hitting new milestones, and give your self-esteem an enormous boost in the process. This isn’t a guide to running for weight loss, or a simple running plan. It shows how a woman carrying a few (or many) extra pounds can successfully become a runner in the body she has right now. Jill Angie is a certified running coach and personal trainer who wants to live in a world where everyone is free to feel fit and fabulous at any size. She started the Not Your Average Runner movement in 2013 to show that runners come in all shapes, sizes, and speeds, and, since then, has assembled a global community of revolutionaries who are taking the running world by storm. If you would like to be part of the revolution, this is the book for you!

In Hansons Marathon Method, the coaches of the Hansons-Brooks Distance Project reveal the methods they've used to turn their runners into race winners, national champions, and Olympians. Hansons Marathon Method offers a radical overhaul of marathon training that promises to turn any runner into a true marathoner and help experienced marathoners set new personal bests. Hansons Marathon Method does away with mega-long runs and high-mileage weekends--two outdated traditions that make most runners miserable. Instead, runners using the Hansons method will gradually build up to 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. Both Beginner and Advanced training programs feature the unique Hansons 16-mile long run which, as part of the Hansons program, is ideal for preparing the body for the marathon. Humphrey explains how runners should set their goal race pace and shows how to customize the Hansons method to their own needs, like adding extra racing, running more miles, and handling training interruptions. Detailed nutrition and hydration chapters 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. The Hansons approach to pacing and nutrition means marathoners will never hit the wall. Hansons Marathon Method lays out the smartest marathon training program available from one of the most accomplished running groups in the nation. Using this innovative approach, runners will mold real marathon muscles, train their body to never hit the wall, and prepare to run their fastest marathon.

Marathon: You Can Do It details Olympian Jeff Galloway's revolutionary walk/run training methods that have enabled tens of thousands of people to run marathons. This innovative method opens up marathon running to everyone -- not just rock-hard athletes, but also those who may be out of shape, overweight, or past their athletic prime. This updated edition includes the new "magic mile" time trial, fat-burning techniques, adjustments in the weekly schedule to prevent injuries and improve performance, and quick fixes to keep runners motivated during latter stages of marathon.

Hal Higdon’s Half Marathon Training offers prescriptive programming for all levels of runners. Not only will it help you learn how to get started with your training, but it will show you where to focus your attention, when to progress, and how to keep it simple.

Finally, runners at all levels can improve their race times while training less, with the revolutionary Furman Institute of Running and Scientific Training (FIRST) program. Hailed by the Wall Street Journal and featured twice in six months in cover stories in Runner's World magazine, FIRST's unique training philosophy makes running easier and more accessible, limits overtraining and burnout, and substantially cuts the risk of injury, while producing faster race times. The key feature is the "3 plus 2" program, which each week consists of: -3 quality runs, including track repeats, the tempo run, and the long run, which are designed to work together to improve endurance, lactate-threshold running pace, and leg speed -2 aerobic cross-training workouts, such as swimming, rowing, or pedaling a stationary bike, which are designed to improve endurance while helping to avoid burnout With detailed training plans for 5K, 10K, half marathon, and marathon, plus tips for goal-setting, rest, recovery, injury rehab and prevention, strength training, and nutrition, this program will change the way runners think about and train for competitive races. Amby Burfoot, Runner's World executive editor and Boston Marathon winner, calls the FIRST training program "the most detailed, well-organized, and scientific training program for runners that I have ever seen."

Dr. Noakes explores the physiology of running, all aspects of training, and recognizing, avoiding, and treating injuries. 133 illustrations.