-=- Workout Schedules -=- Marathon Training Schedule from Runner's World:          Week - 1 = 15 Mi   EASY Mon.        Tues.        Weds.        Thur.        Fri.        Sat.        Sun. 3-EZ        4-EZ         R/XT         4-EZ         R         4-EZ      R/XT Week - 2 = 16 Mi   MEDIUM Mon.        Tues.        Weds.        Thur.        Fri.        Sat.        Sun. 3-EZ        4-EZ         R/XT         4-EZ         R          5EZ       R/XT Week - 3 = 18 Mi   HARD Mon.        Tues.        Weds.        Thur.        Fri.        Sat.        Sun. 3-EZ        5-EZ         R/XT         4-EZ         R         6-EZ       R/XT Week - 4 = 15 Mi   EASY Mon.        Tues.        Weds.        Thur.        Fri.        Sat.        Sun. 3-EZ        3-EZ         R/XT         3-EZ       3-EZ     3-EZ       R/XT Week - 5 = 22 Mi   HARD Mon.        Tues.        Weds.        Thur.        Fri.        Sat.        Sun. 3-EZ        5-EZ         3-EZ         4-EZ          R         7-EZ      R/XT Week - 6 = 24 Mi   HARD Mon.        Tues.        Weds.        Thur.        Fri.        Sat.        Sun. 3-EZ        5-EZ         2-EZ         6-EZ          R         8-EZ       R/XT Week - 7 = 26 Mi   MEDIUM Mon.        Tues.        Weds.        Thur.        Fri.        Sat.        Sun. 3-EZ        6-EZ         R/XT         4-EZ       3-EZ        R        10-LSD Week - 8 = 20 Mi   EASY Mon.        Tues.        Weds.        Thur.        Fri.        Sat.        Sun. R              4-EZ         4-EZ         R/XT      4-EZ        R         8-LSD Week - 9 = 27 Mi   HARD Mon.        Tues.        Weds.        Thur.        Fri.        Sat.        Sun. R/XT        4-EZ         7-EZ           R          4-EZ        R        12-LSD Week - 10 = 24 MI   HARD Mon.        Tues.        Weds.        Thur.        Fri.        Sat.        Sun. R/XT        R/XT         7-EZ        3-EZ        4-EZ        R        10-LSD Week - 11 = 26 Mi   HARD Mon.        Tues.        Weds.        Thur.        Fri.        Sat.        Sun. R              R/XT        7-EZ          R/XT      3-EZ        R        16-LSD Week - 12 = 11 Mi (Plus Race)   MEDIUM Mon.        Tues.        Weds.        Thur.        Fri.        Sat.        Sun. R             R/XT         3-EZ         8-EZ         R            R         RACE Week - 13 = 32 Mi   MEDIUM Mon.        Tues.        Weds.        Thur.        Fri.        Sat.        Sun. R              5-EZ         3-EZ         R/XT       4-EZ        R        20-LSD Week - 14 = 28 Mi   MEDIUM Mon.        Tues.        Weds.        Thur.        Fri.        Sat.        Sun. 3-EZ        8-EZ           R             4-EZ         R        13-LSD     R Week - 15 = 24 Mi   EASY Mon.        Tues.        Weds.        Thur.        Fri.        Sat.        Sun. 3-EZ        5-EZ           R             4-EZ       3-EZ     9-LSD       R Week - 16 = 13 Mi (39 WITH MARATHON)   EASY Mon.        Tues.        Weds.        Thur.        Fri.        Sat.        Sun. 3-EZ        3-EZ           R             5-EZ       2-EZ        R        26.2-RACE Glossary of Training Terms and Symbols: R: Rest day. Do no running or other strenuous physical activity. EZ: An easy or recovery run done at a comfortable pace. XT: Cross training that can include any one of a number of low-impact sports (i.e. bicycling, swimming, hiking, exercise machines, weight training) that burn calories and provide cardiovascular benefits while giving you a physical and mental break from running. LSD: Long, slow distance runs of 1 1/2 to 3 hours in duration. These runs may include brief breaks for walking, stretching, hydrating, and bathroom visits. Beginners often cover these runs at their goal marathon pace, or slightly slower. RACE: Occasional racing improves your fitness, and accustoms you to the realities of race day. Perfect Your Pull-Up: The pull-up is one of the most challenging exercises. If you are 10 to 20 pounds overweight, it can seriously affect your ability to do any pull-ups. But there is good news: It is possible with just a few months of training, to go from not being able to do a single pull-up to doing at least ten perfect dead hang pull-ups! The common denominator between men and women who can do pull-ups is that they practice them regularly. The best way to train to increase the number of pull-ups you can do is simply to do pull-ups until you are exhausted every other day. If you want to get started doing pull-ups or work your way up to doing more, here are some methods to try: Assisted pull-up. Have a lower bar about 4 feet from the ground, sit on the ground, extend your arms to the bar and pull your chin over the bar leaving your feet on the ground. This method reduces the weight being pulled up by 40 to 50 percent. It's tougher than it sounds, but it can be your first step to doing a real pull-up. You can also do this with a pullup / dip bar machine using the dip bars as your assisted pullup bars. Lat pull-downs. This exercise is basically the same as a pullup except it is done with a machine that you can find in most weight rooms. Simply sit under a hanging bar attached to a stack of weights and pull the bar just below your chin. It is best to choose a weight that is roughly 40 to 50 percent of your body weight. Do as many repetitions as you can for at least three sets. Biceps curl. Get two dumbbells weighing 10 to 30 pounds. Keeping your elbows stationary and your palms facing away from you, bend your elbows so your hands move from your hips to your shoulders. Repeat for three sets of 10 to 15 repetitions. Negative pull-ups. This is the last step in doubling your present maximum. It is also the way to build your endurance for the Flexed Arm Hang. Hold yourself in the flexed arm hang position for 10 seconds, then you must fight gravity and slowly lower yourself down to the count of five seconds. Only do pull-ups a maximum of three times a week -- not every day. Every other day is recommended. This will help you rest your back and arm muscles properly and prevent over-training.