An Inspiring Moment
17 ... you're ready
The Ideal Marathon Weight
Ideal weights (in kg and cm)
Getting to the Baseline
Losing Weight and Training
Time To Marathon
Working With Your Weight Zone
Training Schedule Lengths
Planning Cycles: cornerstones of success
The Practice of Patience
The Burst Approach
The Long Haul
Going With The Season
Running When You Are Older
Try Not To Get Hurt
Dealing with Pain
Diet Rule Number One
Diet, Emotion, Impulse Control
The Subconscious
Being Clear About The Process
Getting Your First Diet Supplies
How much protein?
Gradual Change of Protein Habit
Diet Example
Water
One Good Meal
Supplements & Organic Food
Carbs
Fat
Calories & Weight Loss Potential
Mind Trips (and Carbs Again)
Measuring Weight Loss
Technically Enhanced Intuition
Keeping Track without Pressure
Speed
Running with a partner
Warm up
Cool down
Stretching
Recovery
About building the habit
Cross training
When to Run
Starting Slow
Scheduling and Rescheduling Runs
Sticking To Your Guns
Turning the Stone
How Marathon Training is Built Up
Running on Time, rather than Distance
The Last 10k
Fueling Your Runs
Post Marathon
Dealing with Sickness
What Shoes to Run In
"Pronation": What Gives?
2 Pairs Better Than 1
Cotton vs Moisture Wicking Fabric
The Magic Training Schedule Formula
Appendix A: Stretching
Stretching Routine
Appendix B: Schedules (time based)
5k Schedule (minutes)
10k Schedule (minutes)
Half Marathon Schedule (minutes)
Marathon Schedule (minutes)
Appendix C: Schedules (kilometers)
10k Schedule (kilometers)
Half Marathon Schedule (kilometers)
Marathon Schedule (kilometers)
Appendix D: Schedules (miles)
10k Schedule (miles)
Half Marathon Schedule (miles)
Marathon Schedule (miles)
Appendix E: Conversions
About the units used in this book
Unit Conversions
Ideal weights (in lb and ft)
Ideal weights (in st and ft)
Some Parting Words About Me
