Beginner's Guide to Half Marathons: A Simple Step-By-Step Solution to Get You to the Finish Line in 12 Weeks!: Beginner to Finisher, #4
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About this ebook
Are you struggling to step up to the starting line? Discover a 12-week program that will shape your body and mind for your first half marathon.
Are your running shoes gathering dust? Do you think you're too unfit or too old to enter a competitive race? Is a marathon on your bucket list, but you have no idea where to start? Author Scott O. Morton didn't begin long distance running until he was 43. With only twelve weeks of preparation, he crossed his first half-marathon finish line and has been racing ever since. And now he's here to share his game-changing training routine so you can hit the ground running.
The Beginner's Guide to Half Marathons: A Simple Step-By-Step Solution to Get You to the Finish Line in 12 Weeks! is your roadmap to shape up for race day both on and off the track. Through Morton's training system, you'll learn safe practices for conditioning your body and building the stamina you need to go the distance. Whether you're a first time runner or an old pro past your prime, you'll discover tools and techniques for fueling your photo finish.
In Beginner's Guide to Half Marathons, you'll discover:
- The detailed training system that will get you race-ready in under twelve weeks
- Tactics for finding your ideal running or walking pace so you'll have the energy to finish strong
- Easy-to-follow daily and weekly routines to get you in shape and keep you on course
- Healthy nutrition and hydration practices to optimize your race day performance
- Recommended long-distance clothing, shoes, wearables, and much, much more!
The Beginner's Guide to Half Marathons is a no-nonsense running manual that's packed with tips and training methods to help you cross the finish line in record time. If you like easy-to-follow instructions, actionable steps for any skill level, and candid advice from a runner who's been in your shoes, then you'll love Scott O. Morton's handy guide to half-marathons.
Buy Beginner's Guide to Half Marathons to run down your race daydreams today!
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5K Fury: 10 Proven Steps to Get You to the Finish Line in 9 Weeks or Less!: Beginner to Finisher, #2 Rating: 0 out of 5 stars0 ratingsWhy New Runners Fail: 26 Ultimate Tips You Should Know Before You Start Running!: Beginner to Finisher, #1 Rating: 0 out of 5 stars0 ratings10K Titan: Push Beyond the 5K in 6 Weeks or Less!: Beginner to Finisher, #3 Rating: 0 out of 5 stars0 ratingsLong Run Hacks: 20 Ultimate Tips to Help You Push Through Hard Runs!: Beginner to Finisher, #5 Rating: 0 out of 5 stars0 ratings
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Book preview
Beginner's Guide to Half Marathons - Scott O. Morton
CHAPTER 2
Safety
My goal is for each runner to safely finish a half marathon. Do not attempt to skip the long run sessions, unless you are a seasoned runner or you plan on walking, not running, the half marathon. If you decide to walk the half marathon, make sure that you are in good enough shape to skip the long runs. If you get to race day and you haven’t been training according to some long duration training schedule, you could injure your legs, knees, or feet. Running is an impact sport, and your body must get used to running long duration distances. Your legs must be built up to maintain your stamina over the duration of your half marathon race. Building stamina is the sole purpose of having a training cycle that lasts 12 weeks. For marathons, the minimum suggested training cycle is 18 weeks if you have never run a marathon before.
CHAPTER 3
Injuries & Medical Conditions
If you have sports related injuries, I highly suggest that you talk to a medical professional to determine if you are fit enough to endure running a half marathon. Not seeking medical advice could further exacerbate an existing injury. I am not a legal or medical professional, nor am I offering any legal or medical advice. One last time, if you’re injured or have medical conditions that prevent you from taking on a rigorous running training program, please seek the opinion of a licensed physician before participating in any physical training. While the training required for a half marathon is not nearly as difficult as the training for a full marathon, it will still push both your mental and physical capabilities.
Part I - The Runner's Mind
CHAPTER 4
Assumptions
Before you dive into this book, I’m assuming the following:
You have a desire to complete your first half marathon.
You will stick to a training schedule that is provided in this book or elsewhere.
You can complete a 5k by either walking or running.
If you are having trouble completing a 5k, I have provided three optional weeks on the training schedule. The three optional weeks, labeled A, B, and C, are before the full training schedule. Starting at weeks A, B and C will get you up to speed on completing the distance of a 5k. After completing the distance of a 5k, you will move back into the full 12-week training program.
If you want to follow an easier paced training program to get you prepared for running a 5K, I suggest you read my other book, 5K Fury. 5K Fury, will guide you through a step-by-step approach using a run/walk technique. The 5K training takes up to nine weeks and can be finished sooner depending on how physically fit you are. 5K Fury, is book number 2 in the series, Beginner to Finisher. After you’ve completed the training for the 5K you can transition into the twelve week half marathon training program.
—> Click here to buy 5K Fury <—
CHAPTER 5
Runner's Mindset
The runner’s mindset. Getting past the fear of running 13.1 miles is one of the biggest hurdles of completing a half marathon. I’m going to let you in on a big secret that helped me get past my fear of having to run 13.1 miles. The secret is that most runners don’t run the entire 13.1 miles. Wow, what a secret. It’s true. The super athletes and other runners trying to beat their personal best records might very well run the entire race. However, I have completed three half marathons and one full marathon, and the majority of runners will walk through the water/aid stations along the course. Once I realized that you don’t have to run the entire distance, the fear of running a half marathon vanished, instantly. My mind had found a chink in the armor. Once I exploited the weakness of the 13.1 half marathon beast, my mindset changed forever on long-distance running. This same technique allowed me to complete a marathon as well. Someone reading this right now is probably saying, He’s probably been running for a long time.
I was able to complete three half marathons and one full marathon over the course of a year. I began in May 2016 and completed my third half marathon on April 22, 2017, at the age of 43 with no prior long-distance running experience whatsoever. I’m by no means a super athlete, just an average person with high beliefs that I could finish a half marathon. I hope that this encourages you to finish your first half marathon no matter what age you begin at. If I can do it, so can you.
Finishing a 5K or a 10K can be easily accomplished with little or no training at all. If your goal is to run or walk/run a half marathon, then you must tell yourself that you are a runner. You are no longer running for the sake of exercise. You are running to train your body to complete your first half marathon. You are now training for a half marathon.
Many things that I go over in this book are solely my opinion. Every training schedule discussed within this book has been used by me to complete three half marathons and a full marathon. There are several different schools of thought when it comes to how much running per week it takes to train for a half marathon. There are different nutrition guides, shoe strategies, running miles per week, etc. There is, however, one common thing agreed upon by almost all runners - you have to believe in yourself and believe that you are a runner. Without this firmly ingrained in your head, you won’t make it past mile nine, and you won’t make it to