Complete Marathon and Half Marathon Training Schedule for All
Runners | Marathon N Half Marathon Training Plan
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COMPLETE MARATHON AND HALF MARATHON TRAINING GUIDE
_ __ATTENTION:_ FROM THE KENYAN COACH WHO HAS GUIDED THOUSANDS OF
STRUGGLING MARATHON AND HALF MARATHON RUNNERS OF ALL LEVELS WORLDWIDE
TO EXCEL…
"NOW YOU TOO CAN ACCESS THE SIMPLE, EFFECTIVE AND COMPLETE MARATHON
AND HALF MARATHON PROGRAMS THAT MOST SUCCESSFUL KENYAN MARATHON
RUNNERS HAVE BEEN USING TO EXCEL FOR YEARS"
IF YOU ALLOW ME TO BE YOUR MARATHON OR HALF MARATHON COACH FOR YOUR
NEXT BIG RACE, I’LL TAKE YOU BY HAND AND SHOW YOU STEP BY STEP
EVERYTHING YOU NEED TO DO TO ACHIEVE YOUR MARATHON OR HALF MARATHON
TRAINING GOALS NO MATTER YOUR LEVEL OF EXPERIENCE. YOU CAN STOP THE
GUESSWORK IN YOUR TRAINING TODAY AND TRAIN LIKE A PRO…
SALE ONLY $47
_WARNING:_ If you are NOT a struggling Marathon or Half Marathon
Runner, this Training Guide may not be for you!!!
DOES THIS LOOK LIKE YOUR STORY?
So you promise yourself to run that marathon coming up in your
hometown in six months, you are really passionate, determined and full
of energy and so you start training. You run alone since you don’t
have a coach and for the first week everything seems great. The
second week of training is still great except for soreness but you
still make it to the third week anyhow. By the third week you feel
like your body is acting against your training spirit, everywhere is
aching, your energy is declining, and your motivation is quickly
slipping away…… Oh and the soreness doesn’t seem to be getting
any better.
But because of your passion and determination for that big marathon
race you somehow manage to continue on to week four of your training
and then the worse happens…… your soreness turns to pain. Because
of the passionate runner that you are, you train through the pain for
some few more days hoping the pain will go away. At the back of your
mind you know you only have few months to get ready for your marathon
or half marathon event and you don’t really have the time to lose.
AND THEN your pain forces you to stop training…….. You are down
with an injury!!!!
You ask other marathon runners and friends what to do in your current
situation…. they tell you to do the last thing you wanted to hear,
to stay away from training until the pain goes away! You sit tight for
a week while icing and massaging the injured area as they [runners]
told you do. Then one week off becomes two weeks, and then three….
And in a blink of an eye though your pain is gone, your one month of
training is gone as well!
Now what? Do you quit at this point? No, runners don’t quit that
easy, so you start all over again. But having lost most of your
fitness due to the injury, you start from the beginning, but you no
longer have the original six months to train before the big race. You
feel like you are losing sight on the marathon or half marathon event
you had identified [the one in your hometown] because time is running
out and you know you might not be ready on time for that race. To make
matters worse, your current marathon or half marathon training
schedule doesn’t give you options in your current situation!
Now you have to choose between looking for another marathon race out
of town that will give you enough time to train or just run the same
one even though you are not fully prepared… OR worst case, wait
until the following year for the same marathon or half marathon event
[in your hometown] to come around.
DOES IT SOUND FAMILIAR?
I hate to admit, but the story above describes what most marathon and
half marathon runners (and distance runners for matter) put themselves
through every season.
If you have read this far, then I am sure you must have experienced a
similar situation as the story above or know another runner who has!
HERE IS A QUICK QUESTION FOR YOU…
WHAT IF YOU DIDN’T HAVE TO GO THROUGH ALL THAT..?
* What will it mean to you if you had a simple marathon or half
marathon guide that tells you WHAT, WHEN, WHY, WHERE, and HOW MUCH
training you should do?
* What if the guide also tells you WHAT you SHOULD NOT to do and
WHY?
* What if in addition to all these benefits, your guide gives you a
plan B for when you have an injury or something unexpected in life
happens?
* What will it mean to you when you don’t have to deal with
guesswork and dilemma in your marathon or half marathon
training?
HERE IS SOME GOOD NEWS….
Did you know that you can train injury free for the whole season and
achieve ALL of your marathon or half marathon goals? You may find it
hard to believe, but most marathon runners especially from Kenya will
agree 100 percent. It really doesn’t matter whether you are beginner
who has never run a marathon before in your life or a seasoned
marathon runner. The same marathon training principles apply! It also
doesn’t matter how many times you have tried training for marathon
and for whatever reasons never quite made it to the start line. Yes,
any runner who is passionate and determined to train has a right to
achieve all of their goals!
THERE IS HOPE FOR ALL MARATHON AND HALF MARATHON RUNNERS….
I CAN ALMOST HEAR YOU SAYING REALLY?
And I understand because I too was very skeptical several years ago
when I first started running. I thought running injuries were part of
training and that every runner must go through them, but I was wrong.
Good planning is everything in marathon or half marathon training.
* Do you know why you have always struggled to achieve your goals,
* OR why you get hurt during your marathon training,
* OR why you feel like you are working too hard and still not
getting anywhere,
* OR why you drop out of a race,
* OR whatever other training drawback you may have experienced in
running?
THINK ABOUT THESE DRAWBACKS FOR A MINUTE……
If you have not had much success with running you may think these
problems are part of running, but NO, they are not. There are several
runners (even beginners) who debut in marathon and half marathon
without ever facing any these drawbacks.
BUT YOU MAY ASK HOW?
Simple answer…. By using reliable training programs and good
guidance, yes, there is nothing magic about it, I know.
But the secret and what I may consider as magic is in the type of
marathon training guide itself. That is what separates all types of
runners! That is what makes some runners mediocre and others
successful in marathon or half marathon running. Or do you think it is
by accident that those marathon runners who excel do so? By all means,
No, they just have the right combination of what they need to succeed!
Did you also know that you can have program with a plan B or C for
when you have an injury? It may sound like a fairytale, but it is
true! You don’t need to cut your marathon or half marathon dreams
short just because of an injury, we all know as runners that injuries
happen from time to time and I will be fooling you as a coach and
fellow runner if I told you they don’t.
So what if you could find a marathon guide and training schedule that
revealed all the secrets that you will ever need to succeed in your
marathon running? Oh, and also give you several optional routes to
take when you are injured so that you can still achieve you goals
You may also be asking, but what is the use of emergency training
plan if you are not hurt? Well, if you are like me, sometimes I want
to train for a race and my main training schedule or program is too
long for me. For instance the race you are planning to run may be only
16 or less weeks away, but your main marathon or half marathon
training schedule is fixed at 21 or 24 weeks, so what? Do you just
give up and forget about your favorite race because the program is too
long? Or do you continue using the program and run the race anyhow
when you are not ready? That is when your emergency marathon training
programs come handy.
AS YOU THINK ABOUT YOUR TRAINING, TRY TO ANSWER THESE QUESTIONS FOR
YOURSELF…..
* Do you have a training guide?
* Does it meet all you marathon or half marathon training needs?
* How long have you used your current program? And does it help you
make progress towards your goals?
* Do you feel like you are doing too much or perhaps too little? OR
not even sure……
* Do you feel like you are down with injuries frequently?
* Does your program give you an emergency training plan for when you
are injured or if something unexpected e.g. sickness happens? You know
the plan B or C?
* Are you overtraining? And do you even know if and when you are
overtraining?
DON’T FEEL BAD IF YOU DON’T HAVE A TRAINING PROGRAM….…
Why? At least you know what your main problem is, lack of a training
program! Though I am from Kenya where there are good runners
everywhere, I trained alone for several years without a program during
the first years of my running career! Anyway, I will tell you more
about myself shortly, but first I want to encourage you as a fellow
runner and coach that if you start your training in the right way you
will increase your chances of success.
Remember that training without a program is sometimes better than
following a BAD program! A bad marathon or half marathon program can
shut down your running career forever! I have seen it happen to my
neighbors and fellow runners. So my word of wisdom is, don’t follow
unreliable training program, it is too costly!
And finally about me……
_DEAR FELLOW RUNNER,_
My name is Philip Rotich, and I am coach, runner, and an educator,
but most people know me as coach. So feel free to call Coach if you
want, I am used to it by now. I am from Kenya though U.S. has become
my second home and I am actively coaching distance and marathon
runners locally (onsite) in both countries (Kenya and U.S.). But I
also coach marathon runners online from all over the world through the
programs in The complete Marathon Training Guide. I have been a global
mid and long distance runner for almost 20 years and a coach for more
than 10 years. My focus in coaching shifted to marathon and half
marathon when I realized that there are several runners in this
running category who are struggling. Actually until I started
travelling, I used to think it was only Kenyan marathon and half
marathon runners who needed help, but I now know there are struggling
runners everywhere. I also found out that there are very few
knowledgeable coaches who can offer the much needed reliable coaching
and guidance.
I NEVER HAD A COACH DURING MY EARLY YEARS AS A RUNNER….
As a young runner though I was so passionate about running and
becoming successful, I struggled for several years due to lack of good
coaching and guidance. I never had a coach until four years into my
running career. I trained hard the whole time even better than most
elite runners in our hometown at the time, but I never really got
anywhere for the first four years of my running career. I almost quit
several times but because of my passion in running I always found a
way to convince myself to try one more season (… if you are a
struggling runner you know what I mean). I knew I had the potential to
be a successful runner, I just didn’t know how to get there.
THREE WEEK COACHING AND GUIDANCE CHANGED MY LIFE….
One summer break at the end of my fourth year as a runner, I got a
chance to train with some elite runners in Eldoret (near our campus).
Though it was only for three weeks, it was enough to change my running
career forever. I knew right then what the missing link in my running
career was; A GOOD TRAINING PROGRAM. Now with a program to follow, I
was able to qualify and represent our country (Kenya) in one of the
global championships in Italy. The following years I started traveling
across the continents as a successful runner.
Ok I don’t want to bore you with all the details about where I have
been and what races I have run (you can find that data on the internet
if you want). But the main point I want to emphasize to you as a coach
and fellow runner is that struggling doesn’t mean you are failure,
it means you need help and good guidance. I feel so bad when I see
runners regardless of their level of experience fail to reach their
running goals for lack of guidance. I have been there and I know it
hurts to struggle especially in something you are so passionate about.
SUCCESS THROUGH MY STRUGGLES MADE ME A COACH….
Actually the main reason why I became a marathon and half marathon
coach in the first place was to help as many struggling runners as
much as I can. More than 10 years later, I am really proud of myself
that I made that right decision. When I see thousands of successful
runners that I have helped over the years in Kenya and all over the
world walking tall and enjoying their dreams, it gives me the energy
to continue coaching and educating runners.
EXPERIENCE IS A GOOD TEACHER….
I am a firm believer in experience, not just reading books. Ok….,
don’t get wrong here, I still value learning. Otherwise I wouldn’t
have pursued sports management and coaching at my Master level degree
or Doctorate in education. What I am trying to say is that my
experience as a struggling to successful runner has shaped my coaching
career. I know some coaches who rely on books and other people’s
experiences to coach and there is nothing wrong with that. But nothing
compares with experiencing it yourself (- you know… the sweet pain,
soreness, dull mornings, bad weather, cold ice baths, competition
spirit, victory……). And most importantly helping others to avoid
all the pitfalls on the way!
I don’t know about you, but if you are passionate about your
running like I am, you don’t need to waste much of your time going
it alone.
There is help, and if you want I can help you today like thousands of
other marathon and half marathon runners that I have coached to
achieve your goals. You too can achieve your marathon or half
marathon training and running goals no matter what level of experience
you have.
If you start today you will soon have an inspiring story to tell like
some of the other successful marathon and half marathon runners share
below
SEE WHAT OTHER SUCCESSFUL MARATHON RUNNERS HAVE TO SAY:
_FROM CHOPPING FIREWOOD TO 2:14 MARATHON RUNNER IN HIS FIRST
MARATHON!_
“Bwana Rotich,
Asante sana. Thank you so much for your advice and the program, I
used it to train with the guys in Kericho and we really did well. I
was able to run very well in my first marathon in Nairobi like you
told me. Did you see the results? I did not believe that I ran 2:14 in
my first marathon. I was so happy and I wish you were here at the race
to celebrate the victory with me. I will be running in Europe next
year, I already have three invitations, can you believe it? May be I
can even come to America to run in one of the big marathons in future.
I am glad I don’t have to chop wood at the tea factory any more.
Asante sana.
Maina Wachira"
Nakuru, Kenya
_NOTE: _Maina was one of the first runners to use my new complete
marathon guide and he ran his first marathon in 2008 in Nairobi, he
has since run several successful marathons in Europe and Africa.
DOWNLOAD YOUR MARATHON TRAINING PROGRAM TODAY
RETAIL PRICE $78 SALE ONLY $47
_FROM AN AVERAGE 800M TRACK RUNNER TO 2:15 MARATHON RUNNER IN ONE
SEASON!_
“Hey Coach Rotich
……..I ran my first marathon last month in Ethiopia in 2:15 and I
win it. I use your programme and it is great. I am training now at
home with four other runners for the next marathon in Nairobi standard
chartered marathon. Can I use the same program or you will give me
another one? ..
Alfred “
Kericho, Kenya
_NOTE:_ Alfred has since ran a PR of 2:12 in Dubai in 2010.
_INJURY FREE SEASON!_
“Hi Coach,
I just wanted to shoot you a quick email and update you on my
training. I have been using your program for 2 months now and I feel
great. I have not had any injuries like the previous program I had. My
half marathon race is in just over 2 months, but I ran a 10K road time
trial as a benchmark in slightly over 33 minutes and I felt strong and
fast. It was the fastest 10K i have run so far and for once I was so
proud of myself and my running. I am impressed with my progress and
your program is wow! I will keep you posted as I continue to train. I
have recommended your program to most of my friends.
Thanks
Brad”
San Diego, CA
SALE ONLY $47
AND NOW INTRODUCING _THE NEW COMPLETE MARATHON TRAINING GUIDE_..
With the New Complete Marathon and Half Marathon Training Guide that
takes you by hand, you can start training today with the guarantee
that you will cross the finish line in your next big race and be proud
of yourself.
HOW THIS NEW COMPLETE MARATHON TRAINING GUIDE WILL HELP YOU…..
* You will get sets of training programs that suits your needs
REGARDLESS of your level of experience (SEE CHAPTERS 16, 17, AND 18)
* The programs start with the most basic to advance training plans,
so whether you are a beginner or experienced runner, you can use them
(SEE PAGES 60 – 89)
* You will get a step by step guideline to help you choose a program
that suits your needs, that means there is no guesswork (SEE CHAPTER
1)
* The programs are easy to understand and follow (some of my runners
who have benefited from these programs never went to high school and
they can use the guide comfortably!). And you can customize them to
suit your needs
* You will learn the most common marathon injuries and how you can
avoid or manage them (SEE CHAPTER 12)
* You will LEARN SIX PLACES you should avoid when training even if
your friends or coach tells you to. I was surprised many runners in
U.S. and Europe still use these places!
* Learn 22 SIGNS AND RED FLAGS that will tell you if you are
overtraining and how to avoid them (PAGE 40)
* Discover FIVE STEPS that you must take if you are a beginner
marathon or half marathon runner if you want to reach your goal faster
(SEE CHAPTER 7)
* Do you know that one of the leading causes of marathon running
injuries is the type of shoe you are using? Learn SIX QUALITIES that
will help you find the right training or running shoe (SEE PAGE 32)
* You will get sets of simple exercises that we use in Kenya to keep
most running injuries away, remember we don’t really lift weights
(SEE CHAPTER 20)
* Besides the main programs, you will also get more than 8 EMERGENCY
TRAINING PROGRAMS in case you are injured or get sick or want to make
your program shorter or longer to meet your training needs (SEE
CHAPTER 19)
* Did you know that most runners train hard and fail to perform at
the race because of small mistakes they do in during the week of the
race? Learn 8 SIMPLE WAYS to avoid these mistakes (SEE CHAPTER 21)
* Most marathon runners get dehydrated because they rehydrate in the
wrong way. Discover the 3 MOST EFFECTIVE WAYS to rehydrate and stay
hydrated for longer (PAGE 58)
* Recovery process is crucial in marathon training but most runners
do it wrong and miss the most important part of recovery and end up
not performing well.
* On PAGE 47 AND 48 I explain the right ways to maximize your
recovery process and improve your performance.
* Training hard doesn’t always guarantee better performance, but
training hard and smart can make the difference in marathon training.
In CHAPTER 3 there are 6 SMART TRAINING TIPS that most amateur
marathon or half marathon runners ignore but if you pay attention to
them, they will separate you from everyone else
* What about female triad (if you are a female marathon runner)? Do
you know what to do to avoid the condition, or what to do if you are
faced with it or you will just quit training? (SEE CHAPTER 6)
* Do you know why most Kenya marathon (or long distance) runners do
well in marathon running? It has nothing to do altitude, but has
everything to do their training style, and one type of training in
particular does the trick (SEE CHAPTER 10)
* Don’t forget to read the inspirational true story of a neighbor
at home who was asked by his doctor to run for his health, but he
became a very successful elite marathon runner. He has changed the
lives of so many people at home; you will see why when you read his
story (SEE THE BONUS SECTION)
* You will also get weekly training tips and a lifetime updates
access
AND MUCH MORE…….
RETAIL PRICE $78 SALE ONLY $47
_WARNING!_
HERE IS WHAT THIS MARATHON TRAINING GUIDE DOESN’T INCLUDE:
* Unconventional or illegal ways of training
* Short cuts and unrealistic claims to successful running
* Unrealistic ways to set and achieve running goals
* Overnight success that will last
SO HOW MUCH DO YOU PAY FOR THIS COMPLETE MARATHON GUIDE?
Well, first let us put some things in perspective. As a marathon or
half marathon runner there are some essential items you will need in
order to train effectively, right? Items such as running shoe, running
shorts and tops, running tights, sweat suit, stop watch and a training
program or coach etc. If you go to amazon.com or any other favorite
cheap sporting goods store where you get your running stuff you will
realize that each of the essential items listed above except for the
coach or training program ( - which are not found in amazon - ) is
averaging $100 and above. Most trained coaches that I know charge
their runners per session up to an average of $50 per session (not per
week!).
For a reliable complete training program with everything you will
ever need to succeed in marathon training it is realistic to charge at
least $1000. But my goal is to help struggling marathon runners since
I was once a struggling runner myself and in Kenya we believe in
helping each other as runners, so I am not going to ask you to pay
$1000, not even $500. I could ask for $250 knowing that this guide
will change your marathon running career forever, but I want you to
help other struggling runners once you are successful by paying it
forward. So, I am asking for less than an equivalent of one pair of
cheap running shoe; you will only pay one time price of $78!
But, for an introductory limited time only price, you will get a 40 %
DISCOUNT instead of the regular price of $78. So for an instant access
to complete marathon training guide today, you only pay one time price
of $47!
RETAIL PRICE $78 SALE ONLY $47
INJURY PREVENTION TIPS WORK!
“Coach Rotich,
I looked at your guide and for my almost 20 years of coaching, I have
not seen such a detailed guide. I thought it was just for marathon
runners, but there is some much that I can also use with my college
athletes. I have actually started using some of your concepts
especially the tips for injury prevention and they are very effective.
I wish we had this kind of useful information earlier; we would have
cut down the number of time that our student athletes spend in the
training room. I guess that is why I don’t have as many problems
with the Kenyan student athletes in my team……
Please keep me posted on the progress of the other programs you were
developing …..
-David, Fellow Coach”
Atlanta, Georgia
I know just like so many other runners who are new to this site and
are interested in The Complete Marathon Training Guide you may have
some questions such as….
FREQUENTLY ASKED QUESTIONS
Does THE COMPLETE MARATHON TRAINING GUIDE work for any marathon
runner?
I have designed the programs in the guide so that every marathon
runner can benefit from them. There are programs for beginners,
intermediate and advanced marathon runners. All the programs can be
customized (modified) to suit your needs
What if THE COMPLETE MARATHON TRAINING GUIDE for some reason
doesn’t work for me?
I haven’t had any cases of marathon or half marathon runners
complaining about the programs yet, but I know there is nothing
perfect. So if for any reason you find the programs don’t work for
you, I am willing to give you all the support and guidance you will
need because I want you to succeed. However if you still feel like
this guide is not for you regardless of all the support, you have 60
DAYS TO ASK FOR A FULL REFUND OF YOUR MONEY - no questions asked!
DOWNLOAD YOUR MARATHON TRAINING PROGRAM TODAY
RETAIL PRICE $78 SALE ONLY $47
What if I already have another marathon training program, can I still
use THE COMPLETE MARATHON TRAINING GUIDE?
I hear this question a lot. Yes you can still switch to any program
of your choice in this marathon guide as long as you choose the right
program. As I said, you can modify a program to suit your needs using
the guidelines given for each program. I actually have runners
switching every time and they are really satisfied.
After I have ordered THE COMPLETE TRAINING MARATHON GUIDE, how soon
can I receive it?
You can actually download the marathon guide instantly as soon as you
make the payment. You will need a pdf reader (viewer) to open it since
it will come as a pdf e-book (guide). You will be given a link to
download as soon as your payment has gone through.
What if I have some more questions about the guide?
As I said before, I am here to help you succeed. If you have any
additional questions about the guide, I will be willing to answer
them, just sent me an email using the contact given in the marathon
guide
MY PROMISE TO YOU….
Once again, I really want you to know that as a coach and runner it
is my joy and dream come true when you succeed in your marathon
running career. So I promise you as I have always promised the runners
I have coached that I will do everything in my power to help you
succeed in your marathon or half marathon training as long as you do
your part. Feel free to contact me if you need more help with the
training guide
RETAIL PRICE $78 SALE ONLY $47
AND NOW WITH THE COMPLETE TRAINING MARATHON GUIDE YOU CAN ENJOY
TRAINING LIKE A PRO REGARDLESS OF YOUR LEVEL OF EXPERIENCE…..
* Without guesswork or dilemma
* With clear goals
* Without worrying about injuries all the time
* Without overtraining or undertraining
* Without unnecessary stress of doing the wrong thing
* Without fear of quitting or failing
* Without fear of not making it to the start line
* Without fear of competition
* But with all the confidence that will guarantee success
RETAIL PRICE $78 SALE ONLY $47
TOGETHER WE CAN DO IT
Coach Philip Rotich
1806 Parkwood Lane
Johnson City, TN 37604
Email:
PS Please don’t wait for too long to order, you will not have
enough time to train for your next marathon or half marathon event.
Time is precious and you should not waste any more of it waiting.
MORE ENCOURAGING EMAILS FROM HAPPY MARATHON RUNNERS
“Hi Philip,
….. I have been using your beginner program for about 6 weeks now
to prepare for half marathon coming up in September. I can’t even
believe the progress I have made in such a short time……. This
guide is amazing and I can’t wait to run my first half marathon…..
Irene”
Kingsport, TN
“Rotich,
Just wanted to say me and my girlfriend love your guide, it is so
easy to follow…… we are from Arizona and we are preparing to run
our first marathon. Thank you so much for your constant words of
encouragement, you rock!
Terrence and Kate”
Phoenix, AZ
“Jambo Rotich,
My name is Josh. You may not remember me but I met you during the
Rock \">RETAIL PRICE $78 SALE ONLY $47
