Rock your run with The Official Rock ‘n’ Roll Guide to Marathon and Half-Marathon Training! This practical, encouraging guide makes preparing for marathon and half-marathon as rewarding as race day. With coaching advice, running workouts, and training programs from Coach Mario Fraioli, you’ll enjoy training and cross the finish line feeling great.

Coach Mario will guide you from sign-up to finish line. With his expert advice, you’ll choose your race, set your goals, select the right gear, and move swiftly through a beginner or experienced marathon or half-marathon training program.

Fraioli covers all of running’s most important topics: dynamic warm-up exercises, smart and realistic workouts, healthy sports nutrition and hydration guidelines, tips for quick and complete recovery, strength training and crosstraining, advice to treat common running injuries, and strategies for race week and race day. He offers useful tools like running pace charts, a sweat loss calculator, and a preview of each Rock ‘n’ Roll race course.

The Rock ‘n’ Roll Marathon and Half-Marathon series is the world’s most popular running series because each race is a fun and feel-good challenge. Now with the Official Rock ‘n’ Roll Guide, you’ll be ready to rock your marathon or half-marathon.

  • 4 marathon and half-marathon training programs
  • Beginner plans and advice for your first race
  • Half and full-course plans for experienced runners
  • Rock ‘n’ Roll course tips, picks, and tricks

Paperback with full-color interior. Illustrations and tables throughout.
7″ x 9″, 208 pp., $18.95, 9781937715038

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 See the 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
Daily Recovery Aids and Nutrition to Stay Energized

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


 Praise for this book

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.

TheRuniverse.com

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

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

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

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