Marathon: You Can Do It!
Table of Contents

Introduction

ix

Origin of the Marathon

xi

I

Training

1

1

Getting Started

2

2

The Long Run

11

3

The Galloway Run-Walk-Run Method

14

4

Running Form

23

5

Cross Training

29

6

The Programs

35

II

Inspiration

59

7

The Source of Motivation

60

8

Getting Motivated

65

9

Staying Motivated

69

10

The Power of the Group

73

III

Breaking Through

77

11

A Mental Tour of the Marathon

78

12

Magic Marathon Words

85

13

Dirty Tricks

89

IV

The Big Day

93

14

Countdown

94

15

Recovery and Beyond

100

V

Running Faster

105

16

The Marathon in Real Time

106

17

To Run faster, You Must Train Faster

112

18

Hills Build Strength

117

19

Speed Play

122

VI

Food and Fat Burning

131

20

Fat Burning as a Way of Life

132

21

How You Eat Determines How Good You Feel

140

22

Boosting Blood Sugar—& Motivation

147

23

The Marathon Diet

151

VII

Practical Advice

155

24

Getting Older

156

25

Injuries & Interuptions

162

26

Breathing

167

27

Running Hot and Cold

169

29

Heart Rate Monitors

176

29

Best Foot Forward

180

Appendix

185

Predicting Your Performance

186

Major Marathons

190

Running Resources and Contacts

194

Statistics on Marathons

198

Index

200