Download description file

After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:

• Daily e-mails with your next workout keep you on track
• Create your own routes or search our library of routes for tracking your workouts
• Map, graph and share workouts with your friends by e-mail, Facebook and view in Google Maps or Google Earth
• Upload workouts from one of more than 80 training devices (Garmin, Suunto, Timex, Polar, more) or easily record your workouts manually
• Track your fitness and gain confidence
• Complete nutrition tracking to monitor your diet
• Get support and answers on the Message Boards

Workout #1 : Day Off

Custom
Planned Time: 0:00:00
PREMIUM: This 2nd-Time Training Program is designed specifically for runners who run one marathon--then want to run another in only eight weeks. Yes, there are good reasons why someone might want to do that. I also offer 2nd-Time programs for those who have 2-7 weeks between marathons. Be sure when you sign up for one of these programs that you pick the correct one and set the right end date. So let us begin--by doing nothing!

Workout #2 : Other

Planned Time: 0:00:00
More information on doing multiple marathons is available on my website. Look for Multiple Marathons in the column featuring training programs.

Workout #3 : Other

Planned Time: 0:00:00
In the instructions for this and other programs, I usually suggest a distance and how long it might take the average runner to cover that distance. But there are few average runners; we are all different. So just because I suggest that you run 2 miles in 20 minutes today and 3 miles in 30 minutes tomorrow, you do not need to run precisely that pace. You pick the pace at which you run.

Workout #4 : Run

Planned Time: 0:20:00
Love is lovelier, the second time around. Just as wonderful, with both feet on the ground. Frank Sinatra sang those words a long time ago, but they prove true today when it comes to running multiple marathons. Marathons can be lovelier the second time around too.

Workout #5 : Run

Planned Time: 0:30:00
With only eight weeks between marathons, it limits the amount of time you can devote to serious training: maybe three or four weeks in the middle. But that should be enough. Run 3 miles today at an easy pace. You define what easy is. In terms of nutrition, maintain the same high-carbohydrate diet between marathons 1 and 2 that you did before the first. It's also a good idea to schedule a massage 48 to 72 hours after the first marathon.

Workout #6 : Run

Planned Time: 0:00:00
How can you maximize your performance? How much can you improve? When asked how much improvement runners might expect following a year's hard training, Coach Jack Daniels initially suggests 5 percent as an upper limit. That would allow a 5-hour marathoner to improve to near 4:45. But it's a tough question. There is no physiological basis for saying how much you can increase your workload, he finally admits.

Workout #7 : Run

Planned Time: 0:40:00
You ran 2 miles on Tuesday and 3 miles on Wednesday. Today, go 4 miles at a gentle pace. You may want to do as much walking as running in the workouts between marathons, at least these first few weeks while you are in recovery mode. Don't worry about pace until you feel you are fully recovered.

Workout #8 : Run

Planned Time: 0:00:00
Runners differ enormously in both their capability and their capacity. Some people with little training background have tremendous potential for improvement. Others who have been running for many years may have improved as much as they can. A new runner capable of running a 5-K in 30:00 may find it relatively easy to improve by 5 percent, which would mean cutting 1 1/2 minutes to run 28:30. A similar 5 percent improvement for a runner capable of running a 5-K in 15:00 would be somewhat less: 45 seconds, or a final time of 14:15. But few athletes improve that much at that level of performance without many years of increased training--and they may not improve even then.

Workout #9 : Run

Planned Time: 0:00:00
Almost anyone can improve with practice. Your starting point and your genetic ability dictates your finishing point provided you train intelligently. That's the tricky part. Coach Daniels suggests four areas in which runners can improve in ability. 1. Oxygen delivery: When the heart muscle becomes stronger, your oxygen delivery system becomes more efficient. 2. Oxygen absorption: Training also results in increased blood flow through the muscle fibers and improvement of the fibers themselves, all of which improves your ability to use oxygen. 3. Economy: You can learn to run faster while expending the same amount of energy by improving technique and form. 4. Endurance: This means increasing how fast you can run before you hit your pain threshold. Stronger muscles contract more effectively.