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Four Months to a Four-hour Marathon,Updated | 
 enlarge | Author: Dave Kuehls
Publisher: Perigee Trade
Category: Book
List Price: $13.95
Buy New: $6.84
You Save: $7.11 (51%)
New (38) from $6.84
Avg. Customer Rating:  70 reviews
Sales Rank: 30816
Media: Paperback
Edition: Rev Upd
Number Of Items: 1
Pages: 128
Shipping Weight (lbs): 0.3
Dimensions (in): 7.7 x 5.1 x 0.4
ISBN: 0399532595
Dewey Decimal Number: 796.4252
EAN: 9780399532597
ASIN: 0399532595
Publication Date: June 27, 2006
Availability: Usually ships in 1-2 business days
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Product Description
Entering is one thing. Finishing with a respectable time is something else.
4 Months to a 4-Hour Marathon serves as a personal trainer for runners looking to improve their performance. Whether competitive veterans or recreational beginners, with this essential guide marathoners can learn exactly what to expect, how to train, and even what to eat and what to wear. Dave Kuehls, contributing editor at Runner's World and a marathoner himself, discusses:
- Day-by-day training schedules for 4-hour and 5-hour marathoners
- Detailed diet plans
- The marathoner's mind-set
- Right and wrong things to wear
- Picking the right running shoes
- Pain vs. performance
- Common pitfalls to avoid
- The 36 fastest marathons in North America
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| Customer Reviews: Read 65 more reviews...
 Great help - worked for me (3'53"30''') July 5, 2008
I'm not a die hard runner by any means, but desired to run a sub-4 hour marathon for my first marathon. This book helped me with confidence and a concrete plan for training. It isn't so complex that you need to incorporate blood testing, heart rate monitors, etc. (which are probably important as you advance). This is a basic plan that tells you the workouts you need, food to eat, and how to prepare. If the training is too hard then you probably need to establish a better base or revise your goals.
I didn't do all the training because after I got about 10 weeks into the plan I had two 'back to back' sciatica attacks (the second had me on the floor for 60 hours in pain). I was in fear that I wouldn't finish let alone run sub-4. I believe the basic endurance gained from the plan allowed me to achieve my time. I was worried the training wasn't tough enough, but followed it to the letter (when I could due to my back).
I previously researched other plans online (Higdon's and others) but they only showed mileage to run and didn't tell me about pacing which is extremely important!
Summary: this book keeps it simple and to the point. If the title is your goal you would be foolish not to get it. Good luck regardless.
P.S. I ran the Grandma's in Duluth June 2008. A fast course, beautiful views of the lake, awesome support, and a great local crowd. Highly recommended race!!!
Four Months to a Four-hour Marathon,Updated January 16, 2008
1 out of 1 found this review helpful
I love this book. I am a new runner and this book has given me soooo much helpful information from certain leg pains I was feeling and suggestions on how to remedy it; to how to increase my speed in my jog/run effectively. You can't go wrong getting this book. If you are excited to start training your body and mind to run a marathon I would totally recommend this book. - "Good Luck!"
A little bit dated, but still a great book. December 23, 2007
I enjoyed this book very much. It is a wealth of knowledge, especially for the beginner runner that I am. I'm sure that all of the hard work will pay off in the end.
Great training guide December 2, 2007
1 out of 1 found this review helpful
I have successfully trained for 2 marathons with this book and I recommend it to friends aspiring to do the same all the time. Not only does it give reality based tips, the training schedules in the back are reasonable and easy to understand. I picked my first marathon, the Shamrock Sportsfest Marathon, out of the back of the book where it recommends flat, fast courses . My husband and I followed every bit of advice and the schedule and hit our 4 hour goal at the finish line, finishing well into the middle of the pack of racers.
The only additional advice I would add to what the book tells you is to get fitted for running shoes at the on-set of your training by someone certified in Gait Analysis- this will save your knees, feet, and lower back tremendously.
 May I have those 4 months back, please? October 11, 2007
3 out of 3 found this review helpful
I do not recommend this book. It does give some useful information on running--general stuff on what to eat and wear and where to run. If you are new to running you might find it helpful. However, the training program is terrible. I ran my first marathon in a little over 4.5 hours. I took it very easy though and there were a lot of hills, so I was hoping that with the flat Chicago course and some harder training I could run a 4 hour marathon. A lofty goal, but my plan B goal was a sub-4.5 marathon. I bought this book hoping to reach at least one of my goals (unfortunately, the stifling heat ended this year's Chicago marathon before I finished & I had to walk a couple miles so I did not reach either goal, but that's not Kuehls's fault).
To run a four hour marathon, you need to run a 9 minute mile. I used to be able to run several miles at that pace, but this training program made me SLOWER. Here's the basic plan: there are two 20-30 minute jogs each week that are supposed to be done around a 12 minute mile pace (yeah, that's HARD--it took me a couple weeks before I could even get that slow). Your long run is supposed to be done at a 10:40 to 11:20 minute mile pace. Then you have one interval speed workout (at the beginning of the program) or a tempo run (at the end of the program to be done at a 8:40ish minute mile pace). How one fast run a week is supposed to prepare you for 26 miles at a 9 minute mile pace is beyond me. It didn't make sense at the beginning & I guess I'm the fool for following the plan anyway. If you want an easy training program, choose this one. If you want to run a 4 hour marathon, look for something else.
Now that the marathon is over, I need to work on building up the speed I lost over the last four months.
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