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Read e-book online Galloway's marathon FAQ: the 100 most frequently asked PDF

By Jeff Galloway

ISBN-10: 1841262668

ISBN-13: 9781841262666

This publication has the direct solutions to the main commonly asked questions about education for and operating a marathon. writer Jeff Galloway understands those questions good, he averages answering over a hundred questions an afternoon. Over one million runners have acquired person training, attended a Galloway operating institution or retreat, learn his books or joined one among his education courses. solutions are loaded with direct, sensible info established upon the overpowering good fortune that Jeff has had in giving recommendation in the course of his 35+ years of training. parts lined are education, nutrients, motivation, girl concerns, getting ready for race day, race matters, restoration, staying damage unfastened and extra. The solutions supply thorough details with proposal. Galloway's education courses adventure an over ninety eight% luck expense for novices and veteran runners.

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Extra resources for Galloway's marathon FAQ: the 100 most frequently asked questions

Sample text

Answer The last long run is scheduled 3-4 weeks before the race. First time marathoners cannot improve their conditioning during this period, so maintenance running is all that is needed: slow runs of 30 minutes, on Tuesday and Thursday. On the weekends, the distance of the runs only needs to be 6-7 miles. Two weeks before the goal marathon, experienced marathoners with time goals have one more improvement component that can help: a 14 x 1 mile speed workout. It’s best to run very easily on the other running days – especially during the last two weeks.

Even a pace that is 4-5 minutes per mile slower than goal pace has produced the same endurance as a faster paced training run. Slow the long run pace as the temperature increases, as follows: 30 seconds a mile slower for every 5°F temperature increase above 60°F 20 seconds per kilometer slower for every 2°C above 15°C. 3 = 13 min per mile (really hard marathon pace) plus 2 min = 15 min/mi long run training pace At 70°F: 16 min/mi At 80°F: 17 min/mi At 14°C or cooler: 8:04 per km At 18°C: 8:44 per km At 22°C: 9:24 per km It is always better to run slower on the long runs.

Answer Most runners don’t need to eat anything before a run. Diabetics and those with severe blood sugar issues may need to consume a small quantity of 30-40 calories, within 30 minutes of the start of a run. Practice eating before long runs so that you know what types of foods won’t cause problems, how much to eat, and when to eat. 2008 14:34 Uhr Seite 37 QMy uerunning stion friend runs faster than I run. When I try to keep up, I get extremely tired or injured. Answer Talk to your friend about this.

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Galloway's marathon FAQ: the 100 most frequently asked questions by Jeff Galloway

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