The document outlines a marathon training program with the objectives of improving strength, endurance, and completing the race injury free. It emphasizes discipline, drive, and patience. The most important training components are long runs over 17 miles to build endurance, tempo runs to improve lactate threshold, VO2max runs to strengthen lungs, speed training with sprints, recovery runs at an easy pace, and marathon pace runs to practice for the actual race pace and form. The accompanying website provides training plans for beginner, intermediate, and advanced runners.

1. Taking on the 21-kilometer challenge has never been
this good! Learn more about the training program at
http://www.mymarathontrainingprogram.com

3. Marathon Training Program Objectives
• Improve strength and Endurance
• Increase speed work
• Finish the race injury free

4. Marathon Training Philosophy
• Discipline
• Drive
• Patience

5. “ The truth is that every runner in a
marathon is a survivor or nothing,
including the winner. “ – Dr. George
Sheehan

6. Most Important Components
Marathon Long Runs
A 17 mile or longer run is already considered
a marathon long run. These runs help you build
and boost your endurance.

7. Most Important Components
Marathon Long Runs
Begin with a slower pace early in the run and
when you reach the 5-mile mark, increase your
mileage.

8. Most Important Components
Tempo Runs (Lactate Threshold Runs)
The combination of tempo and interval runs
will improve your body’s ability to process lactate
acid. This means that you will be able to run longer
and farther by maximizing your lactate threshold.

9. Most Important Components
Tempo Runs (Lactate Threshold Runs)
This type of running training lasts 4-7 miles.
Once completed, you should follow it with the 2-3
mile warm-up.

10. Most Important Components
VO2max Training Runs
This type of training run will help you in
strengthening your lung power and respiratory
efficiency.

11. Most Important Components
Speed Training
Running form and leg speed are improved
when you do sprints that involve repetitions of
distances that last 50 to 150 meters

12. Most Important Components
Recovery Runs
Shorter runs that are done at a comfortable
and relaxing pace are called the recovery runs. It
also helps in increasing your body’s recovery.

13. Most Important Components
Marathon Pace Runs
These is the part of the training where you
are forced to use the same running form and pace
that you will be doing in the actual marathon race.

14. Most Important Components
Marathon Pace Runs
Start your marathon running pace runs with
short but comfortable distances. After, you should
use ¾ of the remaining run to the same pace and
form as you would in the real event.

16. Beginner? Intermediate? Advanced? Whatever type
of runner you are, all the right training is here:
http://www.mymarathontrainingprogram.com