Who is it for?  |  About the Program  |  What you'll need  |  Additional Programs

Get started with any of these 3 great offers:

Intermediate Program with the ChiRunning Book, DVD & Metronome Comprehensive and up-to-date training guide with the perfect blend of ChiRunning tools - everything you'll need to start a safe and enjoyable marathon experience. Read more >>   Only $114.95. Save 11%!   Buy Now  >>

Intermediate Program with the ChiRunning DVD Already own a metronome? This product pair is all you'll need to get started with the most comprehensive marathon training program available. The DVD demonstrates the specific technique described in each weekly lesson. Read more >> Only $72.95. Save 9%!    Buy Now  >>

Intermediate Marathon Training Program The acclaimed ChiRunning system now offers this 20-week guide to a pain-free marathon. Join thousands of runners who have used the ChiRunning focuses, lessons and workouts to achieve marathon success. Read more >> Only $32.95. Save 18%!  Buy Now  >>

Read testimonials from successful ChiRunners.

• Can comfortably run a 10K and has run the marathon
  distance previously *
• Is new to ChiRunning or wants to practice the
  ChiRunning technique
• Is willing and able to train five days per week
• Wants to improve their marathon performance and:
     • Reduce recovery time or
     • Meet a specific time goal or
     • Run with greater ease and enjoyment
• Wants to run pain and injury-free **
• Wants to recover quickly and be able to stay physically active
         for a lifetime

*If you are not yet running the 10K distance comfortably, we highly recommend running a half marathon for your first event. If you have not run a marathon, then use the Beginner Marathon Program to complete the marathon distance for the first time.

**If you currently have an injury that prevents you from running comfortably, we recommend the Beginner Marathon Program.

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The 20 weeks are divided into 5 main phases, each including a Phase Overview.

• Phase I - The Form Phase: Learn the ChiRunning form in 6 weeks
• Phase II - The Conditioning Phase: 7 weeks to establish your aerobic and cardiovascular conditioning
• Phase III - The Mastery Phase: Practice race-specific terrain and conditions for 5 weeks
• Phase IV - Taper Time: Scale back mileage and maintain conditioning for 2 weeks
• Phase V - Race Day: Pre-race and Race Day readiness guidelines and suggestions
• Phase VI - Rest and Renewal: 2 weeks of suggested recovery and renewal

Weekly Workouts
Each week includes workout descriptions and rest day recommendations, as well as a lesson on the ChiRunning Form, which can be learned from the 2009 Edition of the ChiRunning book or DVD, or from an Instructor. There are 5 workouts per week, each with detailed descriptions of the workout time, style of workout and ChiRunning Focuses you should practice during each run.

Six Appendices:
     Appendix A: ChiRunning Focuses
     Appendix B: ChiRunning Workout Descriptions
     Appendix C: Vision, Goals and Assessments
     Appendix D: Determine your Cadence/Use a Metronome
     Appendix E: Heart Rate Training
     Appendix F: Pace Chart

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ChiRunning Book/DVD/Instruction
This Program refers to the 2009 Edition of the ChiRunning Book/DVD. You will need either the book or DVD to learn the specific lessons. We highly recommend using both, and/or working with a Certified ChiRunning Instructor.

Metronome
This training tool is highly recommended in order to support your training with a consistent, rhythmic tempo during every run from Weeks 7-24. If you don't already have one, please consider buying one.

Shoes, Wrist Watch and Water Belt
Shoes that are comfortable, flexible and lightweight, a watch that has a chronometer and countdown timer, and a snug-fitting water belt with space for one water bottle and zippers for accessories.

We have created unbeatably priced packages to ensure you get all the products you need. Special pricing available through September 13th, 2009.

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ChiRunning Beginner Marathon Training Program - 24 weeks

ChiWalking Workbook and DVD - Your Step-by-Step, 8-Week Guide

Additional Programs soon to be released*

Fall 2009:

• Half Marathon Training Programs
• Training Log for ChiRunning and ChiWalking
  

*Release dates are subject to change without notice

Copyright ChiLiving, 2009

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