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Four Months to a Four-Hour Marathon

Everything a Runner Needs to Know About Gear, Diet, Training, Pace, Mind-set, Burnout, Shoes, Fluids, Schedules, Goals, & Race Day, Revised

By: Dave Kuehls

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Paperback | 1 May 2012 | Edition Number 2

At a Glance

Paperback
128 Pages

Edition Type
Revised

Age
18+

Dimensions(cm)
20.4 x 13.2 x 0.9

Paperback

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Entering is one thing. Finishing with a respectable time is something else.
"4 Months to a 4-Hour Marathon" serves as a personal trainer for runners looking to improve their performance. Whether competitive veterans or recreational beginners, with this essential guide marathoners can learn exactly what to expect, how to train, and even what to eat and what to wear. Dave Kuehls, contributing editor at "Runner's World" and a marathoner himself, discusses:
- Day-by-day training schedules for 4-hour and 5-hour marathoners
- Detailed diet plans
- The marathoner's mind-set
- Right and wrong things to wear
- Picking the right running shoes
- Pain vs. performance
- Common pitfalls to avoid
- The 36 fastest marathons in North America

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You Can Find This Book In

Non-Fiction Sports & Recreation Track & Field Sports Marathon & Cross-Country Running Sports Training & Coaching Family & Health Fitness & Diet Exercise & Workout Books Coping with / Advice about Personal, Social & Health Topics Coping with Old Age / Advice about Ageing

Introduction: Why 4 Hours? And Why 4 Months?	p. vii
Basic Training	p. 1
Running Form
Rules of the Road
Oprah, the Marathon and You	p. 7
Speed
Endurance
Stamina
Gear-ing Up	p. 12
Shoes
Socks
Shorts and Shirts
Learn to Accessorize
Cold Comfort
Dressing for Success
Carbo-Nated	p. 27
Fuel for the Marathon
The Two Most Important Meals of the Week
Marathon Week Meal Schedule
The High Five: Workouts to Run a 4-Hour Marathon	p. 37
Long Runs
Quarter-Mile Repeats
Tempo Runs
Recovery Runs/Workouts
Rest Day
The Three Phases	p. 50
Endurance
Stamina
Taper
Training Schedules: 16 Weeks Plus Race-Week Countdown	p. 55
Schedule for a 4:00 Marathon
Schedule for a 4:15 Marathon
Schedule for a 4:30 Marathon
Schedule for a 4:45 Marathon
Mission Possible	p. 76
Mile-by-Mile Marathon Checklist
Mile Splits for 4:00, 4:15, 4:30 and 4:45 Marathons
Post-Marathon Countdown: 24 Hours
The Week After
Sock Drawer	p. 92
Other Things You Need to Know to Run a 4-Hour Marathon
Weight a Minute
Stretch It Out
First Aid
Course Conscious	p. 103
Marathon Questions
Recommended Marathons for 4-Hour Marathoners
Index	p. 111
Table of Contents provided by Ingram. All Rights Reserved.

Four Months to a Four-Hour Marathon

Everything a Runner Needs to Know About Gear, Diet, Training, Pace, Mind-set, Burnout, Shoes, Fluids, Schedules, Goals, & Race Day, Revised

At a Glance

Paperback

Shipping

How to return your order

Defective items

You Can Find This Book In

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