The Marathon Method: The 16-Week Training Program that Prepares You to Finish a Full or Half Marathon at Your Best Time

by Tom Holland, Jeff Galloway (Foreword by)

Get Ready to Run! A complete guide to training for a half or full marathon in sixteen weeks, this book follows the format of Tom's previous book The 12-Week Triathlete with simply the best advice on how to run your fastest race while staying injury-free. Whether you are a first-time marathoner, trying to set a new "PR" or looking to qualify for Boston, this book is for you. "TRAIN LESS AND RUN YOUR BEST" Some worry that running a marathon will involve hours upon hours of training each week. Others fear that they will become injured. Some veteran marathoners have followed other training plans and experienced both, but Tom's approach is much different. His philosophy of "train less, run your best" will amaze you whether you are running your first marathon or fiftieth. Exercise physiologist and sports performance coach Tom Holland - an elite endurance athlete himself and sub-3 hour marathoner who has run in more than fifty marathons, three ultramarathons, and a dozen Ironman triathlons around the world will teach you how to properly gear up and train in the sixteen weeks prior to your half or full marathon. So when that starting gun sounds, you'll be equipped with invaluable tips and techniques that will put you in position to run the best race of your life. The Marathon Method provides you with everything you need to know Easy-to-understand advice on nutrition, hydration, and gear Customized training plans for beginner, intermediate, and advanced runners Advice on the mental side of running and how to make your mind go that extra mile Strategies to avoid hitting the infamous 'wall' Tips on pacing, injury prevention, strength training, flexibility, and much more!

Genres: Sports, Self Help, Nonfiction

256 pages, Paperback

First published April 1, 2007

About the author

Tom Holland is a renowned Exercise Physiologist and Certified Sports Nutritionist. An elite athlete himself, Holland has completed over 60 marathons and ultramarathons as well as 26 Ironman triathlons around the world. He holds a Master's Degree in Exercise Science and Sport Psychology and has been certified by the CISSN, ACSM, NSCA-CSCS, NASM, ACE, and AFAA. He is the author of The Marathon Method, The 12-Week Triathlete, Beat the Gym and Swim, Bike, Run - Eat: The Complete Guide to Fueling Your Triathlon. He also stars in numerous best-selling fitness videos including Supreme 90 Day, The Abs Diet Workout and Herbalife.

Reviews

[Nel · Rating 3 out of 5]

Good book with a lot of refreshers of info I know and should do more of like strength training, not running too much too soon, and hydration. Would still recommended to beginner runners.

[Natalie]

will report back after my marathon lol

[David · Rating 4 out of 5]

One of the better books for first time marathoners, touching on all aspects of the training and preparation necessary. I especially liked the advice to not fixate solely on a single time goal (often arbitrary and/or unrealistic), but to view the experience more broadly, with defined Outcome, Performance, and Process goals.

My biggest gripe is the promise of the subtitle that a training plan of only 16 weeks is sufficient to comfortably achieve "your best time" in the marathon. There are three levels of training plans, topping out at 30, 40, and 50 miles per week, with one, two, or three 20 mile runs respectively. They start at about 50% of peak mileage, which is fine, but means that you must already be able to run 4 days per week for almost 20 miles. There is no advice on how to build up to that level, so this is in no way a "couch-to-marathon" plan. I would have liked to see a 6-10 "preparatory/pre-build" phase for new or returning runners to get ready for the serious training.

All 3 levels rely on 4 days of running and 2 days of weight training per week, with a bit of speedwork and extras thrown in to the advanced plan. The idea is that the lower volume and intensity is preferable to more ambitious plans as it prevents burn-out and lowers the chances for over-use injuries. Better to fall a few minutes short of your potential best time but finish than give up in frustration, suffer needlessly, or be side-lined by injury. I think this is a great approach for first-time marathoners, as just slogging through the training miles and covering the race distance is daunting enough.

On the downside, a lot of the book is somewhat dated. The data in the charts and tables is almost 20 years old, and while the fundamentals haven't changed, there's been a bunch of significant tweaking to the best approach towards subjects such as shoe rotation, walk/run strategies, gear recommendations, etc. For instance, timing chips and MP3 players are as archaic now as the brick-sized cassette Walkman the author jokes about using in the 90's. There are no more "motion control" shoes, but we now have "supershoes" with advanced foams and carbon fiber plates. A lot of the brands mentioned don't exist, and there are many new products that of course he didn't know about. Most jarring was the reference to runners "dying" after "blowing up" at the end of the Boston Marathon. Although this was a decade prior to the actual bombing and meant metaphorically, I couldn't help but shudder in distaste at what appeared to be a terribly poor choice of words.

[Julie · Rating 3 out of 5]

If you think you might want to run a marathon, this seems like a pretty good book. It certainly convinced me that preparing to run one is too much work! Apart from the exercise, you have to experiment with gear and food and it's just too much. And then there are times you feel horrible! I don't want bleeding nipples and injured feet, thanks! Also, marathons start waaaaay too early in the morning.

But it really does seem he covers pretty much everything you need to know.

[Jackie Wilson · Rating 5 out of 5]

Running is something that we all need to get into even walking. It gives the basic fundamentals as you continue to progress through the weeks. The author goes thru some of the struggles you might encounter.

[Carlotta Ungaro · Rating 5 out of 5]

Very practical, albeit a little dated. If only there was an app for Tom's method!

[KathleenB · Rating 3 out of 5]

I like that there is a good bit of English planning the rationales, but some parts seem a bit inflexible or could include more options.

[Chelsea Sanchez · Rating 5 out of 5]

Using the Intermediate Marathon Plan for a marathon 17 weeks off (added my own additional week 11). I’ll update once I’ve finished the race!

[Rachel Matsuoka · Rating 4 out of 5]

3.5/5. As far as running books go, this was very good! A very holistic approach to preparedness, from eating, to choosing gear, training, conditioning, what to expect, etc.

[Malola · Rating 4 out of 5]

For beginners.

The book is entertaining enough, and he's knowledgeable and experienced enough, but I would have liked a bit more statistics and science.
Perhaps my fault for not sticking to peer-reviewed articles.

I will be following his plan, though. He mixes enough (i.e.: he gives space for cross training) that the workout doesn't become a drag and he put a nice explanation of useful exercises.

[thelawgoddess · Rating 4 out of 5]

I was well into my training when I read this, so I didn't use it to help set up my program. What I did use it for was many of the other great helpful hints it provided -- like making sure you've tried everything you might use in the marathon (including your clothing and fuel). It also helped answer some very basic questions -- like what if I need to pee during the race? It's an easy, informative read, and the author offers some great anecdotes from his own personal experiences.

[Lowell · Rating 4 out of 5]

I used this book to prepare for the 2009 Baltimore Marathon. A clear, simple, detailed guide in how to effectively train for a marathon. He provides training schedules (exercises / running) for beginning, intermediate, and advanced runners. A year later, I still reference this book to improve my running.

[Jen · Rating 3 out of 5]

The advice is practical, but most of it I have heard before from running friends, internet articles and other sources. I used the intermediate training plan for a half-marathon this June, and I found the plan to be effective for my level of fitness. I am now starting the marathon plan for a race in October. I guess I'll report back and let you know if I finished!

[Antonio Farias · Rating 4 out of 5]

Solid compilation of practical advice on all aspects of distance training. Only glitch in the plans offered - you have to read chapter 5 carefully in order to really make sense of the training plans otherwise you'll miss core workouts and tempo, speed, and slow balance to the training cycle. Since I have a gym membership, I've modified the weights part to nautilus machines.

[Paul · Rating 4 out of 5]

Interesting book on running a marathon or half marathon. I am considering running both in the future. He has some very good tips and includes some training programs to help prepare runners for the long mileage and endurance required.

[Rouzbeh · Rating 3 out of 5]

I read this book and I ran my first marathon this year. It was useful. I found the running schedule for beginners very practical. I wish he had had more details in some parts of the books specifically when he was talking about diet.

[Jenifer · Rating 5 out of 5]

This is a wonderful guide for anyone planning to run a half or full marathon! Mr. Holland gives tips for training, injury prevention, what to expect, what to do on race day, etc. He addresses all areas of a big race, and does so with authority and experience. Highly recommended for runners!

[Kathy · Rating 3 out of 5]

The "I won't provide any evidence, but you should just trust me anyway" attitude is kind of off-putting, but it's an easy read and does give the sense of having just picked the brain of an experienced runner.

[Dana Stow · Rating 5 out of 5]

Great book for anyone who is a beginning runner. Tom Holland isn't at all intimidating, and he gives you easy to follow exercises, stretches, and diet plans to help prepare you for your first race. Great resource for someone who is just getting into running.

[David Clark · Rating 4 out of 5]

Great book to get started with marathons, but it's getting a little outdated with respect to some of the technology that is out there. But training-wise, injuries, rest, and schedules are all really helpful.

[Susan · Rating 4 out of 5]

If you are planning to run a marathon for the first time, I highly recommend this book. It is not as inspirational, but extremely practical with great advice and tips!

[Sonia · Rating 5 out of 5]

This book is great for runners with 0-tons of experience.

OK so I do NOT have the time to do this but I am valiantly trying.

[Denver · Rating 2 out of 5]

Hard to believe this book is for triathletes. Seems far too remedial for that level of competition.

[Lindsay · Rating 4 out of 5]

Great training guide, and very motivating.

[Alison · Rating 4 out of 5]

Good reference for aspiring marathoners who don't have access to a personal trainer or marathon group. Exercise/stretch photos and training plans very useful.

[Suzanna Ney · Rating 5 out of 5]

Awesome Book! May never make a marathon but lots of encouraging words and great advise and tips for skills improvement.