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

Planned Time: 0:00:00
Actively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink plenty of fluids. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.

Workout #2 : Run

Planned Time: 1:00:00
BT: Warm-up 10-20 minutes and then start a continuous 30 minute tempo run at a pace of 6:40-6:50/mile (4:10-4:15/km). This is the pace you will run for miles 4-20 in the marathon. Your heart rate should not exceed the 3 zone (go to trainingbible.com and click on Free Resources for details on heart rate zones.) Cool down with slow jogging or walking for a few minutes afterwards and then stretch.

Workout #3 : Run

Planned Time: 0:45:00
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.

Workout #4 : Bike

Planned Time: 1:00:00
Very easy recovery spin on a flat course. Best on road bike. Small chain ring only.

Workout #5 : Swim

Planned Time: 0:30:00
Swim several long, easy sets. Focus on form. Count strokes per length trying to reduce them with efficient technique. Cadence should be in the range of 45-55 strokes per minute.

Workout #6 : Run

Planned Time: 1:00:00
BT: Warm-up 10-20 minutes and then start a continuous 30 minute tempo run at a pace of 6:40-6:50/mile (4:10-4:15/km). Cool down with slow jogging or walking for a few minutes afterwards and then stretch.

Workout #7 : Swim

Planned Time: 0:30:00
Swim several long, easy sets. Focus on form. Count strokes per length trying to reduce them with efficient technique. Cadence should be in the range of 45-55 strokes per minute.

Workout #8 : Bike

Planned Time: 1:00:00
Very easy recovery spin on a flat course. Best on road bike. Small chain ring only.

Workout #9 : Run

Planned Time: 0:45:00
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.