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Beginner's half-marathon trainer : the 14-week program to completing a half-mara
Ackland, Jon
Adult Nonfiction 796.4252 A
Ackland, Jon
Adult Nonfiction 796.4252 A
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| Contents | Page |
|---|---|
| Introduction-The origin of the half-marathon | p. 7 |
| Part 1 - Before you start | p. 9 |
| Chapter 1 - Why do a half-marathon? | p. 11 |
| Chapter 2 - Why exercise? | p. 15 |
| Chapter 3 - How do I know you can do this? | p. 23 |
| Chapter 4 - A few ideas for all the gear | p. 27 |
| Part 2 - How to train | p. 35 |
| Chapter 5 - Show me the training! | p. 37 |
| Chapter 6 - Adapting and maintaining | p. 42 |
| Chapter 7 - The "Three Amigos" | p. 46 |
| Chapter 8 - Choosing a training program | p. 52 |
| The training programs | p. 55 |
| Chapter 9 - Using your training program effectively: What's key and what's not | p. 68 |
| Part 3 - Working through your program week by week | p. 73 |
| Chapter 10 - Controlling the mental game | p. 74 |
| Chapter 11 - Week 1: Basic proper technique | p. 79 |
| Chapter 12 - Week 2: Advanced technique | p. 82 |
| Chapter 13 - Week 3: Building strength | p. 85 |
| Chapter 14 - Week 4: Knowing the course | p. 87 |
| Chapter 15 - Week 5: Listening to your body | p. 91 |
| Chapter 16 - Week 6: Leg speed and rhythm | p. 95 |
| Chapter 17 - Week 7: Technique adjustments | p. 98 |
| Chapter 18 - Week 8: Pacing and running lines | p. 101 |
| Chapter 19 - Week 9: Peaking control, hydration and nutrition | p. 104 |
| Chapter 20 - Week 10: The 80/20 rule, the push and gadgets | p. 111 |
| Chapter 21 - Week 11: The need for speed | p. 115 |
| Chapter 22 - Week 12: Controlling technique | p. 119 |
| Chapter 23 - Week 13: The taper | p. 121 |
| Chapter 24 - Week 14: Monday-the final countdown | p. 126 |
| Chapter 25 - Week 14: Wednesday-a run-down of event day | p. 130 |
| Epilogue-What did you achieve? | p. 140 |
| Acknowledgments | p. 142 |
| Appendix - "Troubleshooting" reference section | p. 143 |
| Index | p. 155 |
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