Half-marathon : a complete guide for women / Jeff & Barbara Galloway.

Format:

Book

Author/Creator:

Galloway, Jeff.

Contributor:

Barbara Galloway.

Language:

English

Subjects (All):

Marathon running--Training.

Marathon running.

Running for women.

Physical Description:

1 online resource (268 p.)

Edition:

First edition.

Place of Publication:

Maidenhead, England : Meyer & Meyer Sport, c2012.

Language Note:

English

Summary:

Author of the best-seller ""Marathon - You can do it!"", Galloway now offers together with his wife a state-of-the-art book on the highly popular half-marathon distance especially for women. Jeff's trademarked run-walk-run method has helped hundreds of thousands of average people to get off the couch, train for marathons and half-marathons without injury and has helped veterans to improve times. This book offers a step-by-step program for women that starts with setting up your training each week. Jeff and Barbara will show you how to select a realistic goal, and which workouts are needed to pr

Contents:

Cover; Half-title page; Disclaimer; Title page; Copyright page; Contents; Introduction: You Can Do It!; 1. Why Do Women Love the Half-Marathon?; 2. Read This (to Stay Injury-free); Good news and bad news about women and injuries; 3. Setting Goals and Priorities; Top three goals (even for time-goal runners); Running enjoyment; Stay injury-free (a training journal helps); Avoiding overuse or burnout; Become the captain of your ship; When to set a time goal; 4. Important Health Information; Medical check; Risks: heart disease, lung infections, speedwork injuries; Should I run when I have a cold?

Risk of speed5. Practical Information: Shoes, Equipment, etc; Convenience; Shoes; A watch; A Run-Walk-Run timer; Clothing: comfort above all; A training journal; Where to run; Safety - top priority!; Surface; Picking a running companion; Rewards; An appointment on the calendar - or in your training journal; Motivation to get out the door; Usually no need to eat before the run; Treadmills are just as good as streets for short runs; 6. The Galloway Run-Walk-Run Method; Walk before you get tired; A short and gentle walking stride; No need to eliminate the walk breaks

How to keep track of the walk breaksRun-Walk-Run ratios; 7. Choosing the Right Goal ... And Pace; Prediction strategy; The "Magic Mile" time trial (MM); How hard should I run the MM?; Galloway's Performance Predictor; First-time half-marathoners - run to finish only; Time goal runners may make a "leap of faith" goal prediction; How much of a "leap of faith" improvement?; "Magic Mile" time trials (MM) give you a reality check; Final reality check; Use a journal!; 8. Primary Training Components; Long runs; Drills; Hills; "Magic Mile" time trials (MM); For time goal runners; Track distances

9. Body, Mind & Spirit Respond Positively to TrainingThe "Team" of heart, lungs, nerves, brain, etc; The heart gets stronger; The lungs; Endorphins; The long run builds endurance; Maintain current endurance; 10. Half-Marathon Training Programs; Beginner; To finish; Time goal program: 2:30-3:00; Time goal program: 1:59-2:29; Time goal program: 1:45-1:58; Time goal program: 1:30-1:44; Time goal program: 1:15-1:29; 11. The Drills - To Make Running Faster and Easier; When?; Cadence Drill (noted as "CD"); Acceleration-Glider Drills (noted as "Acg"); 12. Hill Training Builds Strength - and More

The hill workoutHill running form; Hill training strengthens lower legs and improves running form; Running faster on hills in races; Downhill form; Biggest mistakes: too long a stride, bouncing too much; 13. Speed Training Prepares You for Top Performance; I don't recommend training for a time goal in your first half-marathon; Learn your limits; Beware of the ego; Getting faster requires extra work; Endorphins kill pain, make you feel good; Gradually pushing up the workload; Rest allows your body to improve after speedwork; Introducing the body to speed through "drills"

A gentle increase in speedwork causes a slight breakdown

Notes:

Description based upon print version of record.

Description based on online resource; title from PDF title page (ebrary, viewed August 09, 2014).

Description based on online resource; title from title page (ebrary, viewed June 21, 2013).

ISBN:

1-84126-424-5

1-283-74116-4

1-84126-425-3

OCLC:

902957019