The Running Guru

Runners Training Guide

V.2.0

Running Guru, Inc.

3800 Buchtel Blvd. Ste. 101690
Denver, Co 80250
www.RunningGuru.net

Runners Training Guide

Contents

Introduction ............................................................................................................................3
How Do I Get Started?........................................................................................................3
Step 1: Select Your Training Program....................................................................................4
Overview of Training Programs ..........................................................................................5
10k Training Programs .......................................................................................................6
Half Marathon Training Programs.......................................................................................8
Marathon Training Programs ............................................................................................11
Step 2: Get the Appropriate Gear.........................................................................................15
Required ...........................................................................................................................15
Optional ............................................................................................................................17
Step 3: Adequately Nourish Your Body ................................................................................18
Carbohydrates ..................................................................................................................18
Protein ..............................................................................................................................18
Fats...................................................................................................................................19
Training FAQs ......................................................................................................................20
Nutritional Supplements .......................................................................................................23
Overview of Supplement Programs for Runners ..............................................................23
Other Useful Training Information ........................................................................................24
Pace charts.......................................................................................................................24

Copyright 2007 Running Guru, Inc.

Runners Training Guide

Introduction
Welcome to the Runners Training Guide as put together by the training experts at Running Guru! It is our goal
to provide education, training programs, and nutritional solutions to you in order that you can achieve your
fitness goal, whether it be to walk a 10k or complete a marathon in under three hours.
Nutrition is perhaps the most important aspect of effective training, after the training itself of course. If your
body cannot recover, if you have low energy levels, if you have chronic minor pain or acute injury, all of these
impediments can be improved and even prevented through proper nutrition. It is the goal of Running Guru to
give you the knowledge and supplements to maximize your training and ensure you are not held back by
anything related to nutrition.
This guide provides training programs for distances from 10k to a full marathon. Each program is for different
experience levels from beginners to experienced athletes. We provide information on selecting the right gear,
proper diet and nutrition, and supplement programs that keep you healthy. The fact that you are reading this
guide means that you have taken the first step to improve your training and want to learn more.

How Do I Get Started?

Well, the fact that youre reading this guide means youve already taken the first step to beginning youre
program. Weve laid out a three step program that will guide you through your training and prepare you for that
ultimate goal of completing the race for which you are preparing. The steps that we recommend are given
below, and each of these steps is discussed in detail in a following section.
We also include general training tips, a pace calculator, and a frequently asked questions section to further
help you with your training.

3 Step Endurance Training Guide

Step 1: Select Your Training Program
Step 2: Get the Appropriate Gear
Step 3: Adequately Nourish Your Body
So without further delay, turn the page and lets get started on preparing you for accomplishing your running
goal!

Copyright 2007 Running Guru, Inc.

Runners Training Guide

Step 1: Select Your Training Program

The first step in running any distance is having a plan. Running a 10k, half- or full marathon is no simple task,
and like many other lofty goals, requires a detailed plan to get you from point A to point B and best prepare
you for race day.
Weve prepared a variety of programs for various levels. These are our recommendations based on years of
experience and provide an excellent roadmap to helping you train. However, depending on your current fitness
level, you are certainly welcome to modify these programs to fit your schedule and goals.
Weve designed the following training programs for the given experience levels:

Race distance
10k
Half-marathon
Marathon

Experience Level
Non-runner
Beginner
Intermediate

We offer a short description of the type of person for which each program is designed to help you decide which
training program to select. To determine which program is best for you, please select the category that best fits
your current activity level and desired goal. We do not provide training programs for advanced or elite runners,
as they typically have their own programs. However, we have defined nutritional supplement programs for elite
runners to match the training demands placed on their bodies (refer to the Supplement section later in this
guide).
Running experience
1. Never run before, just want to complete the race
2. Done minimal running, less than 25 miles per week,
and want to complete the race and perhaps finish in
a specific time
3. Have done some running, around 25-50 miles per
Week, and want to take my training to the next level

Copyright 2007 Running Guru, Inc.

Suggested Program
Non-runner
Beginner

Intermediate

Runners Training Guide

Overview of Training Programs

While building cardiovascular strength and stamina is important, equally as important is conditioning your body
(especially your joints) to the jarring and pounding present in distance running. It is critically important that you
be patient and follow the program in order to minimize your chances of injury. There is always a temptation to
increase mileage or go a little faster, but until you complete your first race and understand the capabilities of
your body, we strongly recommend that you remain on the conservative side and dont risk pushing yourself to
injury.
With this said, however, we fully understand that the training program may change based on your busy
schedule and other factors. Dont be afraid to slightly adjust the mileage or exchange days, just listen to your
body and recognize when you may need a little extra rest or more recovery time. As a general rule, try and
stay consistent with the weekly miles and get at least one long run/walk in per week.
The key to your progress is increasing your mileage each week and the cumulative minutes you are able to
run without stopping. While its perfectly OK to stop if you become out of breath or exhausted, we recommend
you manage your pace so as to avoid stopping too often. Also, as your training progresses, your running
becomes more refined and efficient, which translates into a faster pace. The key is to gradually build up your
cardiovascular, muscular, and skeletal systems without causing injury.
Running Tip: Your running pace should allow you to breathe easily without too much straining or gasping.
Run relaxed, and you should be able to talk in complete sentences without gasping for air. Huffing and puffing
usually indicates youre going too fast and need to slow down. Many runners use what are called heart rate
monitors which help measure the overall load and stress on your body. If interested in one of these monitors,
consult the specialist at your local running store.

Copyright 2007 Running Guru, Inc.

Runners Training Guide

10k Training Programs

Non-Runner 10k Program
So you want to run a 10k but have never run in your life, much less considered completing a race. The first
thing you should know is the actual mileage of a 10k. You see, the k in 10k stands for kilometers. One
kilometer equals .62 miles, so a 10k is 6.2 miles. Wow! And you want to run that distance? The key is to start
slow and build up your body to this distance. And our program does just that. Remember to listen to your body
and let that be your guide. If you are just too tired to get out of bed one day, then stay in bed and rest. If you
are too sore or injured, then by all means take the necessary time to heal. But remember, the only way to
improve and reach your goal is to stick to the plan, so dont skip too many training runs!
Week
#

Monday

Wednesday

Tuesday
Walk

Run

Walk

Thursday
Run

Walk

Friday
Run

Saturday
Walk

Sunday
Run

Walk

Run

Rest

15

20

15

Rest

15

40

Rest

20

25

20

Rest

20

50

Rest

25

30

25

Rest

30

60

Rest

25

30

25

10

Rest

20

10

60

10

Rest

20

10

20

15

20

10

Rest

20

15

30

20

Rest

20

10

20

20

20

10

Rest

20

20

30

30

Rest

15

15

10

20

15

15

Rest

20

25

30

35

Rest

10

20

10

30

15

15

Rest

20

Race

* All values are minutes walking or running

Copyright 2007 Running Guru, Inc.

Runners Training Guide

Beginner 10k Program

You may be a weekend athlete or do some aerobic training a few times a week, but youve never before run a
full 10k (6.2 miles). This program is designed for someone like you, someone that has done some
cardiovascular training but never focused on an organized run like a 10k. Our advice is to follow the training
program as best you can and make sure to put in the miles each week, whether its outside ot on the treadmill
(later in the Training FAQs section we discuss training on a treadmill).
Week #

Monday

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Race

Tuesday

Wednesday

Thursday

Friday

Sunday

Saturday

* All values are in miles

Intermediate 10k Program
Youve probably done a 10k before and maybe its been awhile or you want to take your training to the next
level or try and break your personal record. This program pushes you a bit and will help you with your goal.
We do not specify per mile times, we leave this up to you to adjust your pace according to your goal and
physical ability. It is recommend that once a week or so you try some interval training to increase your VO2
max (maximum oxygen utilization) and improve leg strength, both of which will make you faster and decrease
your overall race time.
Week #

Monday

Tuesday

Wednesday

3x400

3 tempo

Rest

4x400

3 tempo

Rest

5x400

3 tempo

Rest

6x400

3 tempo

Rest

6x400

3 tempo

Rest

6x400

3 tempo

Rest

Race

Thursday

Friday

Saturday

Sunday

* All values are in miles

Tuesday is for interval training and should be done on a track if possible. For example, 3x400 means you will
run a 400 yard interval a total of three times. You should run at around 80-90% top speed and walk a half a lap
in between intervals. This type of training will greatly increase leg strength and maximum oxygen utilization.

Copyright 2007 Running Guru, Inc.

Runners Training Guide

Half Marathon Training Programs

Non-Runner Half-Marathon Program
This program is designed for the person that has never run a step in their life. It enables you to become a
runner and complete your first half marathon in a matter of only 16 weeks. While this program is designed for
the person that has never run before, you can certainly tailor it to your specific fitness level and even adjust it
as your training progresses. If youre just getting into cardiovascular training, we strongly recommend that you
begin the first week with brisk walking and proceed through the program weve defined.
If you are already a runner or have run in the past and want to begin week one of your program with running
rather than walking, we recommend the Beginning Training Program in the next section.

Week #

Monday

Wednesday

Tuesday
Walk

Run

Friday

Thursday
Walk

Run

Saturday
Walk

Sunday
Run

Walk

Run

Rest

10

Rest

11

Rest

37

Rest

14

Rest

16

Rest

52

Rest

20

Rest

22

Rest

12

72

Rest

26

Rest

28

Rest

12

90

Rest

30

Rest

30

Rest

30

120

Rest

20

Rest

26

Rest

20

86

Rest

27

Rest

26

Rest

30

81

Rest

24

Rest

22

Rest

24

95

25

Rest

19

11

Rest

18

12

Rest

22

79

41

10

Rest

14

16

Rest

12

18

Rest

20

10

62

58

11

Rest

22

Rest

24

Rest

18

12

42

78

12

Rest

28

Rest

30

Rest

16

14

22

96

13

Rest

10

20

Rest

26

Rest

12

18

28

82

14

Rest

25

Rest

30

Rest

10

20

120

15

Rest

30

Rest

30

Rest

10

20

60

16

Rest

20

Rest

10

Rest

10

10

Race

10

* All values are minutes walking or running

Copyright 2007 Running Guru, Inc.

Runners Training Guide

Beginner Half-Marathon Program
This program is designed for the person that has already done some running or other cardio-vascular training
but never completed a half marathon. If youve ever participated in a 5k or 10k, then this is the perfect program
for you. The goal is to provide a training schedule that allows you to complete the half marathon, not break any
world records. The emphasis is to bring you along at such a pace to avoid injury and minimize the stress on
your body.

Sunday

Weekly
Total

Rest

10

Rest

10

Rest

12

Rest

18

Rest

Rest

17

X-Train

Rest

20

X-train

Rest

23

X-Train

Rest

24

10

X-Train

Rest

10

27

11

X-Train

Rest

11

26

12

X-train

Rest

25

13

X-Train

Rest

12

28

14

X-Train

Rest

22

15

X-Train

Rest

16

Rest

Rest

Race

16

Week #

Monday

Tuesday

Wednesday

Rest

Rest

Rest

Rest

Rest

Rest

Thursday

Friday

Saturday

* All values are in miles

Copyright 2007 Running Guru, Inc.

Runners Training Guide

Intermediate Half-Marathon Program

If youre already in shape and currently train four or fives days a week, with at least two days being
cardiovascular training, then this program is for you. Or perhaps youve already run a half marathon and want
to try and set a new personal record (PR) or just desire a formal training program. This program can certainly
be adjusted based on your specific goals and the desired pace to run. Since you are already in shape, the
runs start out fairly long and increase throughout the program.

Sunday

Weekly
Total

15

Rest

18

Rest

20

Rest

18

Rest

21

Rest

Rest

26

X-Train

Rest

11

28

X-train

Rest

23

X-Train

Rest

12

31

10

X-Train

Rest

13

31

11

X-Train

Rest

25

12

X-train

Rest

14

36

13

X-Train

Rest

15

37

14

X-Train

Rest

24

15

X-Train

Rest

16

Rest

Rest

Race

16

Week #

Monday

Tuesday

Wednesday

Rest

Rest

Rest

Rest

Rest

Rest

Thursday

Friday

Saturday

* All values are in miles

Copyright 2007 Running Guru, Inc.

10

Runners Training Guide

Marathon Training Programs

The following training programs will help you reach your goal of running a full marathon. Running a marathon
is a lifelong dream and goal for many people, and it takes considerable discipline, dedication, effort, and
preparation to accomplish this tremendous feat. Not only must you put in the miles week in and week out, but
you must remain healthy, take care of your body, and avoid injury. Since the training program is at least 16
weeks, many times your training will span two seasons and you then have to battle the elements as well.
Because of the tremendous stress your body will endure, proper nutrition becomes critical. You will be
depleting your body of key vitamins, minerals, amino acids, fatty acidsthe list goes on and on. And if you
dont replenish these key nutrients, you leave yourself vulnerable ro injuries, fatigue, lethargy, poor sleep, and
reduced energy levels. We discuss this topic in much more detail later in the two sections Nutrition and
Supplementation.
There are two training programs: Beginner and Intermediate. The Beginner program is for the person that
already does some cardiovascular training, perhaps three or four times per week either running, biking, or
some other cardio training. The Intermediate program is for the person that is already a runner and trains at
least 10 miles per week, or has done a marathon in the past. Note that you can also adjust either of these
programs to meet your specific fitness level, the general rule of thumb being that you should not increase your
weekly mileage more than ten percent per week.
Determine whether the Beginner or Intermediate program is best for you and on the following pages are the
specific training programs.
Beginner Marathon Program
Congratulations on deciding to run a full marathon! Completing a marathon, 26.2 miles, is an incredible
accomplishment, and is no easy task. Weve put together a training program for the runner that has done
minimal training and runs less than 25 miles per week. This program starts off slow and gradually builds up
your miles. The most you will ever run at once is 20 miles, and this is three weeks before the race. If you can
complete this 20 mile training run, youll be able to finish the complete marathon. The key is to follow the
training program and not miss too many runs, as you are slowly conditioning your body to be able to run for
over 26 miles!
Youll notice on the training schedule that some of the runs are labelled as tempo or pace runs. These are
defined as follows:
Tempo runs The objective of the tempo run is to push the body a little harder than on other days.
In doing this, you increase your oxygen capacity, leg strength, and overall cardio vascular health. In
technical terms, tempo pace is described as the effort level just below which the bodys ability to clear
lactate, a by-product of carbohydrate metabolism, can no longer keep up with lactate production. This
pace is, for most people, about 25 to 30 seconds per mile slower than current 5K race pace. For those
fond of using heart rate monitors, tempo runs are done at 90% of maximum.
Pace runs
These are runs done at the pace with which you plan to run your race. The objective
is to get your body and mind conditioned to running the intended race pace, thereby making it easier
and more natural of a pace when race day arrives.

Copyright 2007 Running Guru, Inc.

11

Runners Training Guide

Beginner Marathon Program
Week #

Monday

Tuesday

Wednesday

rest
0
rest
0
rest
0
rest
0
rest
0
rest
0
rest
0
rest
0
rest
0
rest
0
rest
0
rest
0
rest
0
rest
0
rest
0
rest
0

Easy
1
Easy
1
Easy
2
Easy
2
Easy
3
easy
3
easy
4
easy
4
easy
4
easy
4
easy
4
easy
5
easy
5
easy
5
easy
4
easy
3

tempo
2
tempo
3
tempo
3
tempo
3
tempo
4
tempo
5
tempo
5
tempo
6
tempo
7
tempo
8
tempo
8
tempo
8
tempo
9
tempo
9
tempo
6
tempo
4

2
3
4
5
6
7
8
9
10
11
12
13
14
15
16

Thursday

easy
1
easy
1
easy
1
easy
2
easy
3
easy
3
easy
4
easy
4
easy
4
easy
4
easy
8
easy
5
easy
5
easy
5
easy
4
rest
0

Friday

rest
0
rest
0
rest
0
rest
0
rest
0
rest
0
rest
0
rest
0
rest
0
rest
0
rest
0
rest
0
rest
0
rest
0
rest
0
rest
0

Saturday

pace
2
easy
2
pace
3
easy
3
pace
4
pace
5
easy
6
pace
6
pace
6
easy
5
pace
8
easy
6
pace
9
easy
4
easy
4
easy
3

Sunday

long
3
long
4
long
5
long
6
long
8
long
10
long
8
long
12
long
16
race
10
long
18
long
12
long
20
race
6.2
long
8
Race

26.2

* All values are in

miles

Copyright 2007 Running Guru, Inc.

12

Runners Training Guide

Intermediate Marathon Program

The marathon training program for an intermediate runner is given on the next page. This program is designed
for the runner that is currently running at least 10 miles per week and wishes to step it up and complete a full
marathon. Depending on your current fitness level, you can adjust the mileage and schedule accordingly;
however, it is very important that you come close to meeting the weekly mileage in order to prepare yourself
for the 26.2 mile race. And as mentioned previously, a good rule of thumb is to not increase your miles more
than 10 percent per week.
Youll notice on the training schedule that some of the runs are labelled as tempo or pace runs. These are
defined as follows:
Tempo runs The objective of the tempo run is to push the body a little harder than on other days.
In doing this, you increase your oxygen capacity, leg strength, and overall cardio vascular health. In
technical terms, tempo pace is described as the effort level just below which the bodys ability to clear
lactate, a by-product of carbohydrate metabolism, can no longer keep up with lactate production. This
pace is, for most people, about 25 to 30 seconds per mile slower than current 5K race pace.For those
fond of using heart rate monitors, tempo runs are done at 90% of maximum.
Pace runs
These are runs done at the pace with which you plan to run your race. The objective
is to get your body and mind conditioned to running the intended race pace, thereby making it easier
and more natural of a pace when race day arrives.

Copyright 2007 Running Guru, Inc.

13

Runners Training Guide

Intermediate Marathon Program
Week #

Monday

Tuesday

Wednesday

x-train
1 hour
x-train
1 hour
x-train
1 hour
x-train
1 hour
x-train
1 hour
x-train
1 hour
x-train
1 hour
x-train
1 hour
x-train
1 hour
x-train
1 hour
x-train
1 hour
x-train
1 hour
x-train
1 hour
x-train
1 hour
x-train
45 min
x-train
30 min

easy
3
easy
3
easy
3
easy
3
easy
3
easy
4
easy
4
easy
4
easy
4
easy
5
easy
5
easy
5
easy
5
easy
5
easy
4
easy
3

tempo
5
tempo
6
tempo
7
tempo
7
tempo
8
tempo
8
tempo
9
tempo
9
tempo
10
tempo
6
tempo
10
tempo
6
tempo
10
tempo
8
tempo
6
tempo
4

2
3
4
5
6
7
8
9
10
11
12
13
14
15
16

Thursday

easy
3
easy
3
easy
3
easy
3
easy
3
easy
4
easy
4
easy
4
easy
4
easy
5
easy
5
easy
5
easy
5
easy
5
easy
4
rest
0

Friday

rest
0
rest
0
rest
0
rest
0
rest
0
rest
0
rest
0
rest
0
rest
0
rest
0
rest
0
rest
0
rest
0
rest
0
rest
0
rest
0

Saturday

pace
5
easy
6
pace
6
easy
7
pace
8
pace
8
easy
9
pace
9
pace
10
easy
6
pace
10
easy
6
pace
10
easy
4
easy
4
easy
3

Sunday

long
10
long
9
long
13
race
6.2
long
15
long
17
long
12
long
19
long
20
race
13
long
20
long
12
long
20
race
6.2
long
8
Race

26.2

* All values are in

miles

Copyright 2007 Running Guru, Inc.

14

Runners Training Guide

Step 2: Get the Appropriate Gear

Now that youve decided to run an organized race and selected your training program, it is extremely important
that you have the right gear with which to train. Well separate gear into two categories: Required and
Optional. The required gear is a definite must and you wont be able to train without it. The optional gear is
things that can make training easier and more effective and help ease the pain of all the miles you will be
putting in, but they are not required.

Required
Running shoes
The absolute most important piece of gear is your running shoes. If you dont have a quality
pair of shoes, all the other gear wont make a bit of difference. A good pair of shoes can mean
the difference between finishing and not finishing the half marathon. Improper shoes can
cause shin splints, knee and foot injuries, over-exertion of certain muscles, hip problems, arch
pain, and many more training-related injuries or inconveniences. It is strongly recommended
that you go to your local running store and consult a running specialist to get you fitted with an
appropriate pair of shoes. If you can afford it, its also a good idea to have two pairs of shoes
to give each pair a break between training runs, and also allow each pair adequate time to dry
out from sweat and water.
Tips for selecting running shoes:
1. First and foremost, make sure you are buying a shoe that was specifically designed for
running. Not a cross-training or tennis shoe, but a running shoe.
2. While there are many sporting goods stores that carry running shoes, typically these
stores do not have running experts. We recommend that you go to a running store and
speak with an expert about the best shoe for you. Many running stores have a treadmill
and video camera and can actually analyze your stride to select the best shoe. Of course
once you find the right shoe for you, you can always buy that shoe at a sporting goods
store or even on-line, many times saving you money.
3. Make sure the salesperson is an experienced runner, is educated on all the different shoe
makes and models, and listens to you and understands your needs. Explain to him/her
what your experience and goals are. Another key question is the amount of support
versus cushion you need. Some shoes provide a great deal of support but are more rigid
and firm, while others dont provide much support but they are soft and tend to cushion
the impact more, thereby reducing the pounding on your body (softer shoes tend to wear
out quicker than firmer shoes).
4. Its a good idea to know if you pronate or supinate when you run. Since most runners
pronate (run on the inside of the foot) the majority of shoes are reinforced on the inside of
the shoe. But if you supinate or have no rotation, you dont want a shoe that is reinforced
on the inner heal.
5. Ask if you can try out the shoes before you buy. Many stores will let you try on the shoes
and take a run around the parking lot or on the treadmill if they have one.
6. Ask about the stores return policy. A lot of times you can return a pair of shoes, even after
youve trained in them several times. Since this may be your first pair of running shoes,
until you start training with them you wont have any idea of the effect on your body.
7. If you already have running socks, bring a pair with you when you try on shoes. If you
need to buy some, again consult the running expert. Definitely cotton socks are
recommended, and you can also buy double-wall socks designed specifically for runners
and these help prevent blisters.
8. If you already have a pair of running shoes, take those with you so the sales person has
an idea of what works for you.
9. Get both feet measured for length and width. Running and age tend to flatten out your
feet, so although you may think know your shoe size, its possible that your feet are a halfor full-size larger than the last time you had them measured.

Copyright 2007 Running Guru, Inc.

15

Runners Training Guide

10. Price does not always mean the best shoe. Just because a shoe has the latest and
greatest whiz-bang features (like air-pocket absorption) doesnt mean that shoe is the best
for you. Discuss the pros and cons of each feature with the sales person.
Running apparel
Obviously, you will have to be wearing something while you are training. The specific type of
apparel you decide to wear depends on several factors, such as whether you are training
indoors or out and if outdoors, what is the temperature, conditions, precipitation, etc.
For summer or hot weather running, you need cool, quick-drying shirts. While you may have
plenty of short-sleeved cotton t-shirts, on a long summer run these can make you miserable.
Cotton is great for soaking up sweat but it also holds onto that moisture. The solution is to
wear a lightweight, breathable shirt made from one of todays high-tech fabrics.
In winter and cold weather running, its important to dress warmly but not too warmly. It may
take several runs to understand how to dress for which conditions. A good rule of thumb is to
dress in layers that can be removed easily and even tied around your waist. The most
important rule is to start with a layer that is light and breathable and can move moisture away
from the body to evaporate. The second layer should be thicker and designed to protect you
from the cold.
Running watch
While a running watch could be considered optional, weve chosen to make it a requirement.
Since our training program for non-runners is all based on time rather than distance, it is
essential that you be able to time how far youve gone on each training run. As you move into
the advanced training programs, many of the runs are at a specific pace, thereby requiring a
watch to ensure you are keeping the pace.
Similar to shoes, there are watches designed specifically for running. The features of the
watches vary, so we recommend you check out various models at the running store and select
the one that is best for you. Its a good idea to ask the advice of the sales person and even try
on the watches to make sure they are comfortable for you. Virtually all watches will have
whats called a lap time which allows you to time multiple laps. They also have start/stop
times so its very easy to time the duration of your run.
Water supply
Youre probably thinking to yourself, Well, obviously I need water. The interesting thing is,
the majority of runners, especially first-time runners, are either dehydrated or over-hydrated
during training runs. For this reason weve decided to include water as a requirement and give
you guidelines as to how much and how often to drink water. Symptoms of dehydration
include muscle cramps, dizziness, over-heating, and exhaustion. Without adequate water your
muscles cant function properly and your body has no way to cool itself off.the importance of
proper hydration cannot be stressed enough.
Since there are no specific formulas for how much to drink, we offer several rules of thumb to
help you determine how much water to consume before and during your runs. We strongly
encourage you to listen to your body and keep track of how much water you consume during
each run, as well as weather conditions that can effect hydration and water loss.
The first rule of thumb is to hydrate early and often. Start drinking water or sport drinks 45
minutes before your run and continue right through the run. Since there are so many factors
that determine your water needs, youll have to determine the adequate amount for you. A
good guide is 8-10 ounces every thirty minutes before the run.
The second rule of thumbs is that, for every 15 minutes of exercise, you consume 8-12
ounces of water. Again, this is a general rule, and needs to be modified based on weather

Copyright 2007 Running Guru, Inc.

16

Runners Training Guide

conditions and your individual needs. Once you have the thirst sensation in your mouth, you
are already dehydrated, so try and drink water before this occurs.
After your run, continue to consume as much water as you can without feeling nauseous until
your urine is clear. This is a good indication that you are re-hydrated and can return to normal
levels of water consumption.

Optional
Log book
Its highly recommended that you keep a log book and record all of your runs. This information
not only tracks your progress but can help you better plan for runs in the future. In addition to
time and mileage, its a good idea to record weather conditions, how you were dressed, how
you felt overall (tired, weak, sluggish, energized, etc.) and how much water you consumed.
You should also make notes specific to that run, such as cramps, aches or pains, or other
minor irritations you may have noticed.
Heart rate monitor
Many people like to use a heart rate monitor to gauge their level of exertion and ensure they
arent over-stressing their cardio (lungs) and pulmonary (heart) systems. If you choose to train
with a hear rate monitor, instructions will be provided with the monitor that explain target heart
rates and how to use the information to guide your training.
Gu or some type of energy gel
During your longer runs your body becomes depleted of glycogen, which is the major form of
energy for your muscles. While sport drinks provide some of this glycogen, they typically do
not provide adequate amounts. However, there are energy gels such as Gu or Power Gel that
contain 100 calories per serving and can be take during a run to replace much needed
glycogen. Again, your individual needs determine if you need these gels and if so, how often.
Many runners find it useful to consume an energy packet every fifteen minutes during their
runs. It is highly recommended that the energy gels be taken with water to ensure proper
absorption and hydration. You can find these gels at sporting goods and running stores.
Eforce or some type of electrolyte replacement drink
During exercise, electrolytes are required for proper muscle function. The four primary
electrolytes are sodium, potassium, calcium, and magnesium. As you progress through your
runs, your body can become deleted of electrolytes and cause cramping, dizziness, and
increased fatigue. It is important that you replace these electrolytes, particularly if the weather
is hot such as 70 degrees or higher.
One of the best electrolyte rehydration drinks available is Eforce from Vitacube Systems.
Eforce contains all of the four critical electrolytes; sodium, potassium, calcium and
magnesium, as well as vitamin E to support removal of free radicals and overall cardio
vascular health. Eforce uses a natural plant sugar called Ribose, and only has five grams of
carbohydrates so it wont spike your blood sugar level. And perhaps most importantly, Eforce
is purely isotonic, meaning it is immediately absorbed into your system and does not require
dilution by your body.
Gloves
Most runners dont realize this, but a considerable amount of body heat is lost through the
hands. This is true of course on very cold days, but also on days when the temperature is
between 50 and 70 degrees Fahrenheit. It is recommended that you wear a thin pair of cotton
gloves to conserve energy and keep your hands nice and warm while you run! For very cold
days, obviously you need a much thicker pair of gloves.

Copyright 2007 Running Guru, Inc.

17

Runners Training Guide

Step 3: Adequately Nourish Your Body

The importance of proper nutrition in your endurance training cannot be emphasized enough. Similar to how a
car requires water, oil, and gasoline, your body requires proper amounts of food, water, and nutrients. Without
adequate nutrition, you wont have the energy to train, your body wont recover, your immune system
weakens, and you become sick more easily. Not to mention you run the risk of serious injury if your body
cannot repair itself.
Peak performance requires adequate amounts of protein, fats, carbohydrates, and water. Well explain the role
of each of these nutrients, and strongly recommend you pick up a book on nutrition or visit the Nutrition section
of the Vitacube website at www.vitacube.com. As a rule of thumb, marathon runners should eat a diet high in
carbohydrates, moderate in protein, and low in fats. Water should be consumed in conjunction with training
levels as discussed in the section Get the Appropriate Gear.
It is also critically important that your body has the right amount of vitamins and minerals. Since runners are
stressing their bodies more than the average person, vitamin and mineral intake is much higher. It is strongly
recommended that you supplement your nutrition with good vitamins and minerals. For more information
about supplements, refer to the VitaCube website at www.vitacube.com or refer to the section
Nutritional Supplements later in this guide.

Carbohydrates
The primary energy source for your body is glycogen, the form in which your body stores carbohydrates. It is
critical that carbohydrate consumption matches what is burned, otherwise glycogen stores are depleted and
fatigue sets in, thereby preventing the ability to maintain training intensity. A marathoners diet needs to be rich
in carbohydrates in order to replenish and maintain glycogen stores.
Examples of excellent carbohydrate sources include: potatoes, pasta, rice, fruits, vegetable, beans, cereal,
and bread.
60-70% of your caloric intake per day should be in the form of carbohydrates. To determine the right amount
for you, multiply your weight in pounds by 3.2, this gives you the number of grams of carbohydrates per day
you should consume. Note that this is just a general rule of thumb, and you can adjust your caloric intake
based on training intensity and energy levels from day to day. Food labels indicate how many grams of
carbohydrates are in the food, and carbohydrate levels for foods that may not be labeled are as follows:

grain products such has bread, rice, or pasta: 15 grams per serving (1/2 cup)
fruit: 15 grams per serving (one whole fruit equals a serving)
dairy products like milk or yogurt: 12 grams per serving
vegetables: 5-10 grams per serving

Protein
Protein is the primary component of muscle growth and repair. Regular training tends to tear down muscles
and facilitate protein loss form the body. Protein breakdown occurs during training and physical exertion, and
protein build-up is enhanced just after the workout during recovery. Protein provides only about 5% of energy
needed when glycogen levels are high, but when glycogen levels drop due to insufficient carbohydrate intake,
protein is used for energy and can provide up to 10% of required energy. Since protein is not converted to
energy as easily as carbohydrates, it is a very inefficient source of fuel.
To determine your protein requirements, multiply your body weight in pounds by .6 and this gives you your
daily requirement in grams. For example, a 200 pound man requires 120 grams of protein per day. Good
sources of protein include lean meat, fish, eggs, poultry, and certain dairy products. Other good sources
include tofu, nuts, and beans. Protein levels for some of these foods are as follows:

Copyright 2007 Running Guru, Inc.

18

Runners Training Guide

lean meat, fish, and poultry: an eight ounce serving has roughly 40 grams of protein
one egg, four ounces of tofu: seven grams of protein
one cup lowfat mil or yogurt: eight grams of protein

High protein intake generates more nitrogen in the body which must be eliminated by the kidneys. This
requires more water than usual and can contribute to dehydration. In addition, if protein and fats are consumed
after training rather than carbohydrates, incomplete replacement of muscle glycogen occurs which can leave
you feeling sluggish and impair performance. On the other hand, a high carbohydrate diet is easy to digest and
quickly replenishes muscle glycogen.
Tip: Additional low-fat protein sources are protein powders and meal replacement shakes such as VitaPro
from Vitacube Systems. These products provide high-quality protein without all the fat and/or carbohydrates.
Read more about VitaPro on the Vitacube website at www.vitacube.com.

Fats
There are two types of fat: saturated and unsaturated. Saturated fat is the bad kind and is found in foods such
as chocolate cake, fried foods, ice cream, cookies, hot dogs and so on. Unsaturated fat is the good kind and is
found in olive oil, fish, seeds, and nut oils. For this discussion we will only address saturated fat consumption.
A runners diet should consist of less than 30% fat. Fat breakdown cannot provide energy to the muscles fast
enough during training, that is why muscle glycogen (carbohydrates) are the preferred energy source. Since
fats also take longer to digest, they should be eliminated from pre- and post-race meals.

Copyright 2007 Running Guru, Inc.

19

Runners Training Guide

Training FAQs
Q: How long should my runs be?
A: Most beginning (and many experienced) marathoners have this same question, along with wondering how
many long training runs are done and how many times per week they should run?
The answer depends on the individual person and their goals. There are, however, some general guidelines to
follow. Elite marathoners sometimes run twice per day and over 100 miles per week, yet the body of most of
us could not take such pounding. Following is a list of important guidelines when following a training program:

Weekly distance should be gradually increased until two to three weeks before the marathon.

Twice a week you should do two long runs; one midweek and one on the weekend works well.

Most programs suggest running five days per week.

One or two days should be used to rest so your body can recover.

Other than long runs, your runs should be roughly three to six miles.

About longer runs:

Longer runs are done so your body can get used to longer distances and to build your endurance and
stamina. Your body will not get accustomed to longer distances unless you train it and ease into it. Two
long runs per week are suggested so your body has time to recover in between. Refer to one of the
included training programs to understand how longer runs fit into your training.
Q: At what pace should I train?
A: Since the goal is to safely finish the race, the majority of training runs should be run at a comfortable and
relaxed pace. Injuries typically happen when you greatly increase the training pace or try to increase weekly
mileage by more than ten percent per week. The longer runs especially should be at a comfortable pace,
typically a bit slower than shorter runs.
For more experienced runners, it is perfectly acceptable to incorporate some speed workouts and faster paced
runs. This is one of the best ways to increase endurance and stamina and improve your overall race time.
Speed work should be based on your present fitness level and you should be realistic on your goals.
Remember, speed work can result in injury if not done properly.
Q: How does road training compare to the treadmill?
A: Training on a treadmill is perfectly acceptable and can be an excellent alternative, especially when weather
prevents training outdoors or you are recovering from an injury. Given that you can vary the incline, treadmills
are great for simulating outdoor hill runs. Keep in mind, however, that you should do some outdoor training to
get used to running on these surfaces.
Tip: If you set the incline of a treadmill between 10 and 15, you can keep the pace very slow and still get a
great cardio workout and strengthen your leg muscles, without putting the stress on your joints from repeated
pounding on hard pavement or concrete.
Q: What causes muscle cramps and how can I avoided them?
A: Dehydration is the leading cause of muscle cramps. The best way to avoid cramps is to make sure you
drink plenty of water before and during your runs. The first rule of thumb is to hydrate early and often. Start
drinking water or sport drinks 45 minutes before your run and continue right through the run. Since there are

Copyright 2007 Running Guru, Inc.

20

Runners Training Guide

so many factors that determine your water needs, youll have to determine the adequate amount for you. A
good guide is 8-10 ounces every thirty minutes before the run.
The second rule of thumbs is that, for every 15 minutes of exercise, you consume 8-12 ounces of water.
Again, this is a general rule, and needs to be modified based on weather conditions and your individual needs.
Once you have the thirst sensation in your mouth, you are already dehydrated, so try and drink water before
this occurs.
It is also very important that you stretch before your runs, this will help to loosen the muscles and connective
tissues as well as promote blood flow (which carries water) to the necessary muscles.
Q: I have shin-splints, why do I get them and what can I do to prevent them?
A: Shin splints are simply pain in the lower front of the leg above the ankle. Athletes that continually pound the
legs, like runners, can develop shin splints as it is a typical overuse injury. It occurs over a period of time rather
than overnight. The location of the pain is where the soleus muscle of the calf attaches to the shin bone, or
tibia. If you poke around the inside of your shin bone, youll feel the soleus muscle, and this is where the pain
originates.
If you can decrease the pounding forces on the leg you can decrease the likelihood of injurysounds pretty
obvious, doesnt it? The problem is that when training for a half marathon its sometimes difficult to take time
off. Many times shin splints are the result of improper footwear, so it is essential that your show fits your foot
type and provides the appropriate balance of cushion and support. The expert at your local running store can
help you select the proper footwear.
The surface on which you run also makes a big difference. If you have been training on concrete or pavement,
try switching to dirt or a cinder track. You can also switch to treadmill training, where you can even increase
the incline at which you run and slow down your pace. This will still give you a great leg and cardio workout
and minimize the pounding on your shins and joints. Cycling and stair-masters are also excellent alternatives
to running that can further reduce the pounding.
After a run, ice your shins as this will reduce the swelling and promote healing and recovery. Make sure your
shoes are not outworn, and check your logbook to see how many mile youve been putting in. You can also
massage your soleus and calf muscles before and after runs which should give you some relief.
Q: How should I eat properly to train for my race?
A: In the section Adequately Nourish Your Body earlier in this training guide, nutrition is discussed in detail.
There are a few key guidelines that you should follow that will make a huge difference in the effectiveness of
your training and success of your race.
First of all, 60-70% of your diet should be carbohydrates such as potatoes, pasta, bread, rice, fruits and
vegetables. 20-30% should come from protein and the remaining 10-20% from fats. It is also a very good idea
to carbo-load before big runs, meaning eat a meal high in carbohydrates the night before a run.
Since you will be stressing your body more than usual, it is also recommended that you supplement your diet
with nutritional supplements. Many ailments, aches and pains, and even injuries can result form improper
nutrition, not to mention your body can recover more quickly and you can have increased energy and
endurance from supplements. Refer to the section Supplement Programs for Runners earlier in the guide, or
check out www.vitacube.com for supplement information.
Q: What are energy drinks and can they help my training?
Energy drinks provide three very important nutrients: water, electrolytes, and carbohydrates. As you train, your
body burns blood sugar (glycogen) for energy and electrolytes (sodium, potassium, calcium, and magnesium)
for proper muscle function. Energy drinks consumed prior, during, and after runs will replenish all of these
nutrients. One thing to be aware of, energy drinks high in sugar can actually dehydrate you more than they

Copyright 2007 Running Guru, Inc.

21

Runners Training Guide

hydrate you. It is recommended that your energy drink have as little sugar and carbohydrates as possible and
you get your energy (carbs) from another source such as Gu or PowerGel.
Vitacube provides a product called EForce that was specifically designed for endurance athletes and provides
all the essential electrolytes your body consumes during training. Check out the Vitacube website at
www.vitacube.com for more information about EForce.
Q: How should I go about buying running shoes?
Refer to the section Get the Appropriate Gear for details about how to select the best running shoe for you.
Q: Will nutritional supplements help my training?
A: In general, the answer to this question is yes, nutritional supplements can help your training. In each
individual case, the extent to which they help depends on several factors, namely: what are your nutritional
habits, how often and what kinds of foods do you eat, what is your metabolic rate (how fast do you burn
calories), what type of lifestyle do you lead (do you get enough sleep, do you drink alcohol, are you in the sun
quite a bit, etc.).
Nutritional supplements have been shown to help recover more quickly, improve endurance and stamina,
maintain a strong immune system, aid the quality of sleep, and many other positive benefits. We strongly
encourage you to visit the Vitacube website www.vitacube.com to learn more about overall nutrition and
specifically nutritional supplements.
Q: Ive been feeling great, can I increase my weekly mileage more than the schedule says?
A: You will be tempted to increase your mileage each week, especially as you get in better shape. However, it
is strongly recommended that you not increase your distance more than 10 percent per week, as increasing
more than this has shown to be a major cause of training injuries. For runners, often their own worst enemy is
their energy and enthusiasm. You feel great so you figure you can do more training.
Q: Will a high-fat diet impair my performance as an athlete?
A: Muscle glycogen (carbohydrates) is preferred over fat for fuel for high intensity exercise of long duration
because fat breakdown cannot supply energy fast enough. In addition, fat takes longer to digest than
carbohydrates and thus should be limited in pre-exercise meals.
Q: How can I improve my race time for the half- and full-marathon?
A: You need not only speed, but the endurance to hold that speed over a longer period of time to complete a half- and fullmarathon. Following are some workouts that can help you improve your overall time:

Long Repeats: For success at shorter distances, interval training featuring 200 and 400 repetitions works quite
well. To race longer, you need to train longer. Running repetitions between 800 and 1600 meters will improve
your endurance. Run the repetitions near your 5-K and 10-K race pace respectively. Jog or walk 400-800 meters
between each repeat. You may want to do your long repetitions on the road, rather than on the track.

Pace Training: Learning to properly pace yourself is even more important in the half-marathon and marathon than
it is in the 5-K or 10-K. If you've gone out too fast in one of those races, you sometimes can gut it out over the last
mile without losing too much time. In the half, you'll have a longer time to pay for your sins. Do some of your
training at race pace. Saturday is a good day for this, before your Sunday long runs.

Tempo Runs: This is a continuous run with a build-up in the middle to near half-marathon race pace. The
difference between the Tempo Runs done while training for 5-K or 10-K races is that you don't run quite as fast in
the middle, but you hold your speed longer. A Tempo Run of 45-60 minutes would begin with 10-20 minutes easy
running, build to 20-30 minutes near half-marathon pace, then 5-10 minutes cooling down. The pace build-up
should be gradual, not sudden, with peak speed coming about two-thirds into the workout.

Copyright 2007 Running Guru, Inc.

22

Runners Training Guide

Nutritional Supplements
Ok, so heres the deal. Now that youve decided to take the challenge of running 10k, 13.1, or 26.2 miles,
theres something you should know: your body is going to take quite a beating from all the training and
pounding, and you need to do everything you can to minimize the jarring and damage. It is extremely
important that you provide your body the nutrients it requires in order to adequately recover from your training
runs and have the energy and stamina for the miles you will be putting in. This is where nutritional
supplements can help.
You see, in this day and age its incredibly difficult to get all the nourishment our bodies need from our daily
diets. Throw on top of this the extra stress you put on your body when you train for a long race and you are
leaving yourself extremely vulnerable to injury, illness, and general discomfort from the training. So you may
be thinking, with all the latest and greatest technology and vitamin enriched foods, surely my diet is complete?
Well, this is a fallacy that a lot of people believe. The reality is, foods today are less nourishing than they were
30 years ago. Why? Well for one thing theres a phenomenon called soil leaching that occurs. Year after year
we farm our lands, and the net result is that the vitamins and minerals in the soil are absorbed by the plants
and food, thereby leaching the soil of valuable nutrients. The cumulative effect is that fruits and vegetables
today contain fewer nutrients than in the past. Couple this with the fact that so many people eat refined and
processed foods and its no wonder this country is under-nourished.
Now you understand the need for nutritional supplements. Trying to nourish our bodies with all the vitamins
and minerals we need becomes a daunting task. With this in mind, the experts at Vitacube have designed
nutritional systems to help you ensure youre giving your body what it needs to maintain your health and
prevent injuryespecially when you stress it as you will with marathon training.

Overview of Supplement Programs for Runners

The nutrition and training experts at Vitacube have assembled supplement programs designed specifically for
runners and endurance athletes. The miles and miles of training you do each week can take their toll on your
body, and without proper nutrition you run the risk of injury and illness. Since anyone training for a long race
requires supplementation to their diet, especially beginning runners, weve designed three supplement
programs based on experience with supplements and overall diet.
The following three supplement programs are explained on the following pages:

Basic Supplement Program (training 0-25 miles per week)

Essential Supplement Program (training 0-25 miles per week)
Elite Supplement Program (training 0-25 miles per week)

Review these programs and decide which one is best for your needs based on your experience with
supplements and amount of training youll be doing.

Copyright 2007 Running Guru, Inc.

23

Runners Training Guide

Other Useful Training Information

Pace charts
The following tables show per-mile pace times and overall half marathon times. Use this guide to determine
your training pace and desired finish time for the half marathon.
Miles
1
2
3
4
5
6
7
8
9
10
11
12
13.1
1
2
3
4
5
6
7
8
9
10
11
12
13.1
1
2
3
4
5
6
7
8
9
10
11
12
13.1

6:00
6:00
12:00
18:00
24:00:00
30:00:00
36:00:00
42:00:00
48:00:00
54:00:00
1:00:00
1:06:00
1:12:00
1:18:39
7:30
7:30
15:00
22:30
30:00:00
37:30:00
45:00:00
52:30:00
1:00:00
1:07:30
1:15:00
1:22:30
1:30:00
1:38:19
9:00
9:00
18:00
27:00:00
36:00:00
45:00:00
54:00:00
1:03:00
1:12:00
1:21:00
1:30:00
1:39:00
1:48:00
1:57:59

6:10
6:10
12:20
18:30
24:40:00
30:50:00
37:00:00
43:10:00
49:20:00
55:30:00
1:01:40
1:07:50
1:14:00
1:20:50
7:40
7:40
15:20
23:00
30:40:00
38:20:00
46:00:00
53:40:00
1:01:20
1:09:00
1:16:40
1:24:20
1:32:00
1:40:30
9:10
9:10
18:20
27:30:00
36:40:00
45:50:00
55:00:00
1:04:10
1:13:20
1:22:30
1:31:40
1:40:50
1:50:00
2:00:10

6:20
6:20
12:40
19:00
25:20:00
31:40:00
38:00:00
44:20:00
50:40:00
57:00:00
1:03:20
1:09:40
1:16:00
1:23:01
7:50
7:50
15:40
23:30
31:20:00
39:10:00
47:00:00
54:50:00
1:02:40
1:10:30
1:18:20
1:26:10
1:34:00
1:42:41
9:20
9:20
18:40
28:00:00
37:20:00
46:40:00
56:00:00
1:05:20
1:14:40
1:24:00
1:33:20
1:42:40
1:52:00
2:02:21

Copyright 2007 Running Guru, Inc.

Pace
6:30
6:30
13:00
19:30
26:00:00
32:30:00
39:00:00
45:30:00
52:00:00
58:30:00
1:05:00
1:11:30
1:18:00
1:25:12
8:00
8:00
16:00
24:00:00
32:00:00
40:00:00
48:00:00
56:00:00
1:04:00
1:12:00
1:20:00
1:28:00
1:36:00
1:44:52
9:30
9:30
19:00
28:30:00
38:00:00
47:30:00
57:00:00
1:06:30
1:16:00
1:25:30
1:35:00
1:44:30
1:54:00
2:04:32

per
6:40
6:40
13:20
20:00
26:40:00
33:20:00
40:00:00
46:40:00
53:20:00
1:00:00
1:06:40
1:13:20
1:20:00
1:27:23
8:10
8:10
16:20
24:30:00
32:40:00
40:50:00
49:00:00
57:10:00
1:05:20
1:13:30
1:21:40
1:29:50
1:38:00
1:47:03
9:40
9:40
19:20
29:00:00
38:40:00
48:20:00
58:00:00
1:07:40
1:17:20
1:27:00
1:36:40
1:46:20
1:56:00
2:06:43

Mile
6:50
6:50
13:40
20:30
27:20:00
34:10:00
41:00:00
47:50:00
54:40:00
1:01:30
1:08:20
1:15:10
1:22:00
1:29:35
8:20
8:20
16:40
25:00:00
33:20:00
41:40:00
50:00:00
58:20:00
1:06:40
1:15:00
1:23:20
1:31:40
1:40:00
1:49:14
9:50
9:50
19:40
29:30:00
39:20:00
49:10:00
59:00:00
1:08:50
1:18:40
1:28:30
1:38:20
1:48:10
1:58:00
2:08:54

7:00
7:00
14:00
21:00
28:00:00
35:00:00
42:00:00
49:00:00
56:00:00
1:03:00
1:10:00
1:17:00
1:24:00
1:31:46
8:30
8:30
17:00
25:30:00
34:00:00
42:30:00
51:00:00
59:30:00
1:08:00
1:16:30
1:25:00
1:33:30
1:42:00
1:51:26
10:00
10:00
20:00
30:00:00
40:00:00
50:00:00
1:00:00
1:10:00
1:20:00
1:30:00
1:40:00
1:50:00
2:00:00
2:11:05

7:10
7:10
14:20
21:30
28:40:00
35:50:00
43:00:00
50:10:00
57:20:00
1:04:30
1:11:40
1:18:50
1:26:00
1:33:57
8:40
8:40
17:20
26:00:00
34:40:00
43:20:00
52:00:00
1:00:40
1:09:20
1:18:00
1:26:40
1:35:20
1:44:00
1:53:37
10:10
10:10
20:20
30:30:00
40:40:00
50:50:00
1:01:00
1:11:10
1:21:20
1:31:30
1:41:40
1:51:50
2:02:00
2:13:17

7:20
7:20
14:40
22:00
29:20:00
36:40:00
44:00:00
51:20:00
58:40:00
1:06:00
1:13:20
1:20:40
1:28:00
1:36:08
8:50
8:50
17:40
26:30:00
35:20:00
44:10:00
53:00:00
1:01:50
1:10:40
1:19:30
1:28:20
1:37:10
1:46:00
1:55:48
10:20
10:20
20:40
31:00:00
41:20:00
51:40:00
1:02:00
1:12:20
1:22:40
1:33:00
1:43:20
1:53:40
2:04:00
2:15:28
24

Runners Training Guide

Copyright 2007 Running Guru, Inc.

25