Beginner's Half Marathon Trainer: The 14-Week Program to Completing a Half-Marathon in Your Best Time by Jon Ackland

Introduction-The origin of the half-marathon     7
Before you start     9
Why do a half-marathon?     11
Why exercise?     15
How do I know you can do this?     23
A few ideas for all the gear     27
How to train     35
Show me the training!     37
Adapting and maintaining     42
The "Three Amigos"     46
Choosing a training program     52
The training programs     55
Using your training program effectively: What's key and what's not     68
Working through your program week by week     73
Controlling the mental game     74
Week 1: Basic proper technique     79
Week 2: Advanced technique     82
Week 3: Building strength     85
Week 4: Knowing the course     87
Week 5: Listening to your body     91
Week 6: Leg speed and rhythm     95
Week 7: Technique adjustments     98
Week 8: Pacing and running lines     101
Week 9: Peaking control, hydration and nutrition     104
Week 10: The 80/20 rule, the push and gadgets     111
Week 11: The need for speed     115
Week 12: Controllingtechnique     119
Week 13: The taper     121
Week 14: Monday-the final countdown     126
Week 14: Wednesday-a run-down of event day     130
Epilogue-What did you achieve?     140
Acknowledgments     142
"Troubleshooting" reference section     143
Index     155