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The Official Rock 'n' Roll Guide to Marathon & Half-Marathon Training


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Table of Contents

Foreword by Kara Goucher Acknowledgments Chapter 1: Getting Started Choosing a Race, Setting Goals, Selecting Gear Chapter 2: Run Training The Essential Elements Chapter 3: Nutrition & Hydration 101 Fueling for Success Chapter 4: Racing Strategies for Race Week and Race Day Chapter 5: Recovery Chapter 6: Supplementary Training Strength Training, Crosstraining, and Preventative Maintenance for Runners Chapter 7: Injuries Common Running Injuries, Why They Occur, and How to Treat Them Chapter 8: Training Plans Beginner and Experienced Half-Marathon and Marathon Appendix A: Rock `n' Roll Courses At a Glance Appendix B: Race Pace Chart Appendix C: Race Equivalency Chart Appendix D: Perceived Effort Chart Appendix E: Sweat Loss Calculator Credits Index About the Author

About the Author

Mario Fraioli is the senior producer for and contributes to Competitor magazine. He was a cross-country All-American at Stonehill College and currently coaches the Prado Women's Racing Team in San Diego. He coached the Costa Rican men's Olympic marathon team during the 2012 London Olympic Games.


"A practical book aimed at taking runner's from race registration to the finish line." Competitor magazine "Whether you're a first-timer interested in competing in your first half-marathon or a seasoned marathon vet needing a refresher course on training necessities, this new guide is a must-read." Triathlete magazine "This is a book you will be referring back to during your entire training season, and for years to come. Well worth the money." The Runiverse "If you are looking for a one-stop answer for your [training] plan, advice and even an introduction into learning how to self coach yourself then The Official Rock `n' Roll Guide to Marathon & Half-Marathon Training by Mario Fraioli is the book for you!" Mile Posts "Recommended for runners who are just starting to get into the lifestyle of racing and distance running, as well as for those who are looking to move their solid base to the next plateau, be that a half or full marathon." The Oregonian "Whether you are considering running your first half or full or your fifth, this book is a good read that can help you meet your goals." Detroit Runner "The Official Rock `n' Roll Guide to Marathon & Half-Marathon Training is a great resource to help you tackle the challenge of a half or full marathon. Mario has used his years of experience to spell out how to go about achieving your goals in a sound, methodical way. The high energy, fun environment of a Rock `n' Roll race helps me to raise my game far above what I have done in training to help me hit my goals, and the combination of that electric atmosphere and Mario's sound wisdom can help do the same for you." -- Ryan Hall, two-time Olympian and the U.S. half-marathon record holder "I discovered half-marathoning and marathoning around the same time that I discovered the Rock `n' Roll series, whose fun-filled races have become a permanent part of my racing schedule. The energy of Rock `n' Roll is unlike the atmosphere of any other event: exciting, encouraging, and totally electric. Whether you are training for your first half or are well on your way to completing all the Rock `n' Rolls in the series, these races give you the ultimate runner's high." -- from the foreword by Kara Goucher, two-time Olympian and 2007 World Championship 10K bronze medalist "From my first marathon in San Diego to my American records in Arizona, the Rock `n' Roll Marathon Series has been home to many of my fondest running memories. Whether you're an elite at the front of the pack or bringing up the caboose at the back, you'll love the electric atmosphere. Mario Fraioli is a student of the sport, has loads of running know-how and in this book he'll guide you from sign-up to finish line. Enjoy the journey!" -- Josh Cox, 50K American Record holder "The Official Rock `n' Roll Guide to Marathon & Half-Marathon Training is an invaluable book that helps prepare any runner to get ready to race the world's favorite distance races, the half and full marathon. As winner of the 2013 P.F. Chang's Rock `n' Roll Arizona Half-Marathon, I can attest to the energy and excitement of the Rock `n' Roll series that brings together beginners and seasoned veterans in a common electric atmosphere. Try not to enjoy yourself at one of these races-I dare you! I've had the pleasure of seeing Mario in action while he helped pace a workout for me and added his quintessential coaching tips. Anyone who knows or works with Mario has nothing but positive things to say about his coaching prowess and style. This book will do more for you than you could hope for." -- Stephanie Rothstein-Bruce, 2013 P.F. Chang's Rock `n' Roll Half Marathon champion, 2:29:35 marathon PR

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