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by Jeff Galloway

224 pages	7-1/4" x 9"	Trade paperback
$18.95	2010	ISBN 978-0-936070-48-3

Jeff Galloway developed unique training programs ten years ago showing runners how to train for, and finish a marathon. Galloway‘s success using walk breaks throughout race training has led tens of thousands of average people to experience the unique lifetime accomplishment of running a marathon. In this updated and revised edition, you'll discover how to set up a personal training program, how to stay motivated, train with a group, avoid injuries, and burn fat.

Jeff Galloway is an Olympic athlete and a running teacher. His first book, Galloway's Book on Running, is an international best-seller, with over 600,000 copies sold in North America. This is the state-of-the-art marathon book by the person who lives and breathes running.

What's New About This Edition

“One of my goals in life was to run a marathon. With the Galloway Program, not only did I fulfill my dream, but I never thought I would be able to run four marathons in two years, injury-free. It not only changed the way I live but also changed my outlook on life: I take it one mile at a time.” –Jane Mun, New York City

Overall: Each runner gains almost complete control over her pacing, nutrition, and motivation so that no one needs to get injured or "hit the wall".

Pacing

• My new "magic mile" time trial predicts a top performance during a season, extremely accurately
• Based upon tens of thousands: comparing the per mile slowdown that occurs from one mile to twenty six miles.
• Each runner is told how to pick a safe pace for the long run
• New is a rule of thumb for slowdown due to heat: 30 seconds a mile slower for every 5F increase above 60F (20 sec/kilometer for every 2C above 14C)

Walk Breaks

• Since publishing MARATHON: YOU CAN DO IT the percentage of marathoners using walk breaks has increased from 20% to 40% and growing every year.
• During the last decade, I've found much more successful run-walk-run ratios that produce faster times.
• This book explains how to set up the right ratio for the individual, through use of the magic mile
• Run-walk-run ratios are broken down by pace per mile.
• New stories about success with walk breaks

Nutrition

• How to use certain websites (some free) to gain control over nutrition
• Use of these sites allow each person to know if he/she is getting the nutrients needed
• Fat burning can be done while training for a marathon if the run-walk-run ratio is liberal enough on the walking side
• A rule of thumb on how many calories to ingest to maintain blood sugar level
• Guidance on fluid intake to keep water flowing through the system
• How to avoid hyponatremia by controlling the quantity of fluid during long runs and marathons (sadly this condition kills marathoners every year and is preventable)

Motivation

• How to train yourself to be motivated
• Techniques for exercising when you're not motivated
• How to keep going when you don't feel up to it
• Quick fixes that can keep runners motivated during the latter stages of the marathon.

The Training Schedule

• Adjustments have been made to the weekly schedule to reduce injuries and improve performance
• Time goal runners will add to the number of mile repetitions
• Walk break guidelines for the mile repetition speedwork
• Acceleration gliders and Cadence drills are placed into the schedule
• "Race Rehearsal" segments are inserted into some of the weekday runs for time goal runners