Who is it for? | About the Program | What you'll need | Additional Programs
Get started with any of these 4 great offers:
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Beginner Program with the ChiRunning Book & DVD and 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 >>
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Beginner 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 >>
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Beginner Program with Metronome
 For those of you who recently purchased the 2009 Edition of the ChiRunning book and/or DVD, this package will complete your tool kit to help you train and complete the best marathon of
your life! Read more >>
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Beginner Marathon Training Program
 The acclaimed ChiRunning system now offers this 24-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 >>
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Beginner 24-week Program is for anyone who:
• Can comfortably run a 10K*
• Is willing to train 4 days per week
• Is new to ChiRunning or wants to improve
• Is running his or her first marathon
• Wants to run a marathon with greater ease
• Has been injured and wants to prevent injury
• Wants to complete but not race a marathon**
• Would like 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 want to race a marathon, we recommend the Intermediate or Advanced ChiRunning Training Programs, coming soon.
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About the Program
The 24 weeks are divided into 5 main phases, each including a Phase Overview.
• Phase I - The Form Phase: Learn the ChiRunning form in 8 weeks
• Phase II - The Conditioning Phase: 8 weeks to establish your aerobic and cardiovascular conditioning
• Phase III - The Mastery Phase: Practice race-specific terrain and conditions for 6 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 4 workouts per week, each with detailed descriptions of the workout time, style of workout and ChiRunning Focuses you should practice during each run.
Four Appendices:
Appendix A: ChiRunning Focuses
Appendix B: ChiRunning Workout Descriptions
Appendix C: Vision, Goals and Assessments
Appendix D: Determine your Cadence/Use a Metronome
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What you'll need to support your training
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.
Beginner Marathon Training Program with Book, DVD & Metronome
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Beginner Marathon Training Program with DVD
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Beginner Marathon Training Program with Metronome
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Beginner Marathon Training Program
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Additional Training Programs
ChiRunning Intermediate Marathon Training Program - 20 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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