Athlete. Runner. Marathoner. Are these words you wouldn't exactly use to describe yourself? Do you consider yourself too old or too out of shape to run a marathon? But somewhere deep inside have you always admired the people who could reach down and come up with the mental and physical strength to complete such a daunting and rewarding accomplishment? It doesn't have to be somebody else crossing the finish line. You can be a marathoner. The Non-Runner's Marathon Trainer is based on the highly successful marathon class offered by the University of Northern Iowa, which was featured in a Runner's World article titled Marathoning 101. The class has been offered five times over 10 years, and all but one student finished the marathon. That is approximately 200 students -- all first time marathoners and many with absolutely no running background. This book follows the same 16-week, four-day-a-week workout plan. What makes the success rate of this program so much higher than any other? The special emphasis on the psychological aspects of endurance activities. You don't have to love to run -- you don't even have to like it -- but you have to realize that you are capable of more than you have ever thought possible. One participant in the program explained it like this: I'm doing this for me -- not for others or the time clock. I just feel better when I run, plus it helps me to cope with things in general. The skills we've learned in this class don't apply just to marathoning -- they apply to life! Just like you never know what the next step in a marathon will bring, so too, you never know what will happen next in life. But if you don't keep going, you're never going to find out. By staying relaxed, centered, and positive you handle just about anything that comes your way. This is marathon running for real people, people with jobs and families and obligations outside of running. The Non-Runner's Marathon Trainer has proven successful for men and women of all ages. Now let it work for you. Introduction 1(16) The Marathoners 17(4) Chapter 1: Week One Beginning the Training Program 21(20) Making Your Own Reality 21(1) Locus of Control 22(1) Beginning Your Training 23(8) How to Construct Your Own Reality 31(10) Chapter 2: Week Two Developing Your Training Base 41(16) Focusing On The Positive; ...But It Doesn't Matter. 41(1) Physical Preparation 42(3) What Matters/What Doesn't 45(12) Chapter 3: Week Three Building on the Base 57(14) Performance and Arousal 57(1) Physical Preparation 58(7) Hidden Agendas 65(6) Chapter 4: Week Four You're 25% There! 71(16) Behavior & Attitude: Acting As If... 71(2) Physical Preparation 73(7) Are You a Marathoner? YES, I AM! 80(7) Chapter 5: Week Five Your First 10-Miler 87(16) Visualization: Making Videos in Your Head 87(2) Physical Preparation 89(6) Monkey See, Monkey Do... 95(8) Chapter 6: Week Six Getting Close to 25 Miles per Week 103(22) Using Self-Talk to Remain Positive 103(2) Physical Preparation 105(14) And Monkey Hear, Too 119(6) Chapter 7: Week Seven Closing in on Half-Way There 125(14) Learning to Focus 125(3) Physical Preparation 128(4) Turning Points 132(7) Chapter 8: Week Eight Going Over 150 Miles of Training 139(16) Achieving Flow 139(2) Physical Preparation 141(4) Getting In the Flow 145(10) Chapter 9: Week Nine Crossing the Emotional Plateau 155(22) Why Trying Harder Isn't Helpful 155(1) Physical Preparation 156(7) Mark Block's Story 163(14) Chapter 10: Week Ten Moving Into the High-Mileage Weeks 177(10) Learning to Relax 177(2) Physical Preparation 179(2) Just Relax 181(6) Chapter 11: Week Eleven Getting Used to the Long Runs 187(6) Associative and Dissociative Mental Techniques 187(1) Physical Preparation 188(1) To Be (Associative) or Not To Be... 189(4) Chapter 12: Week Twelve Knocking Down the Wall 193(12) What Happens (Psychologically) at the Wall? 193(2) Physical Preparation 195(1) What Happens (Physiologically) at the Wall? 195(10) Chapter 13: Week Thirteen The Last of the BIG Weeks 205(8) Goal Setting 205(1) Physical Preparation 206(1) Tortoise or Hare? 207(6) Chapter 14: Week Fourteen Starting the Taper 213(8) Putting It All Together 213(2) Physical Preparation 215(1) The Seduction of Success 216(5) Chapter 15: Week Fifteen Gathering Strength 221(8) Peaking: Having Fun on Marathon Day 221(1) Physical Preparation 222(2) Running Angels 224(5) Chapter 16: Week Sixteen Marathon Week 229(14) Relaxing and Reviewing 229(1) Physical Preparation 230(4) Marathon Stories 234(9) Chapter 17: Week Seventeen After the Marathon: What Now? 243(14) The Post-Marathon High (or Low) 243(1) Physical Considerations 244(3) So, What Now? 247(10) Marathon Calendar 257(26) Study #1 283(2) Study #2 285(2) References and Suggested Reading List 287(1) Author Bio Sketches 288