Best Half-Marathons: Jog, Run, Train or Walk & Race the Half Marathon: The Ideal First Step to a Marathon

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Best Half Marathons: Jog, Run, Train & Race	p. 3
Introduction	p. 4
In the beginning, avoid cardiac arrests. Walk / job program for your first 10 weeks & 5K race	p. 7
Motivation...to start and to keep going	p. 14
Half-marathon basics ... Step One: Hills	p. 31
Fartlek training and your first half-marathon	p. 38
Quality Running Recovery & HR Monitors	p. 45
More Injury prevention tips	p. 56
Stretching and Mobility	p. 70
Half-marathon Step two, anaerobic threshold	p. 83
Step three ... VO2 max (5k pace running)	p. 93
VO2 max (5K pace running)	p. 93
And resting to race well	p. 100
Cross-train with weights	p. 108
Cross-train aerobically	p. 127
Preparation for Racing 20 miles or 30Ks	p. 148
With sections on
Cross-country training	p. 152
Downhill running	p. 153
Long repeats at 10K pace	p. 157
5 Phase schedule at 30-40 miles per week	p. 163
10 to 20 week half-marathon program at 40 miles per week	p. 176
50 & 60 miles per week and beyond 5 phases taking 20 to 60 weeks for your key race	p. 180
Post Race and Final Running Tips	p. 195
Anaerobic Threshold Pace table at 10K, 15K and Half-marathon speed	p. 202
Interval training speeds at VO2 maximum	p. 204
Walking & Jogging the half-marathon	p. 206
19 healthy side effects from exercise	p. 210
Index and Author Bio	p. 220
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