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
You will be taking every Monday off over the next 12 weeks to allow your legs to recover from the preceding weekend's training. This will help you to prevent injury which is your greatest challenge in training for Your First Marathon. Never compromise these days off. You will do the same thing on Fridays. The coming Mondays (and Fridays) will suggest what you can do to speed recovery and help your body bounce back from the weekend training.

Workout #2 : Run

Planned Time: 0:30:00
This is an easy run-walk workout today. Start by walking briskly for a couple of minutes before breaking into a slow run. Walk whenever you feel like it.

Workout #3 : Day Off

Planned Time: 0:00:00
Either take today off to make sure your legs are getting enough rest, or ride your bike for 30 minutess easy on a flat course. This ride may be on a stationary or indoor training bike.

Workout #4 : Run

Planned Time: 0:30:00
Run-walk for 30 minutes just as you did on Tuesday. No need to push yourself to go faster or farther today. We'll do that on Saturday.

Workout #5 : 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 #6 : Run

Planned Time: 1:15:00
This is your longest run of the week. If Saturday doesn't work for you it's OK to swap the Saturday and Sunday workouts although it is not quite as good that way as you legs won't be as fresh. But life isn't always on our side, is it? Run for 10 minutes easily and then walk for 1 minute briskly throughout the workout. Drink 1-2 mouthfuls of the same sports drink that will be at the aid stations in the marathon (go to their website to find out what that will be). Start the first run conservatively. In other words, hold back a little at the start. It will feel very easy at first. But if you start too fast it will come back to haunt you in the last part of this run.

Workout #7 : Bike

Planned Time: 1:00:00
Ride at an easy effort on a flat course, stationary bike or indoor trainer. Low effort--light on pedals. Comfortably high rpm. Avoid pushing a hard gear slowly with a lot of effort. It is best to 'spin.' Riding a bike will also boost your aerobic/cardio fitness but without placing undue stress on your legs after a long run.

Workout #8 : 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 #9 : Run

Planned Time: 0:45:00
This is a mini-long day. Alternate running and walking. Run 10 minutes slow and easy and then walk 1 minute briskly. This is best on a mostly flat course or a treadmill. Use the same sports drink that is used in the race. You may buy a waterbottle 'holster' at a running store to make this easier to carry.