Advanced Marathoning 4th Edition epub

Competing in a marathon requires thorough and intelligent preparation. Advanced Marathoning, Fourth Edition, gives you all the information you need to benefit from a training program that combines coaching best practices with the latest sport science.

Written for serious runners, by the duo behind the hugely successful first three editions, this edition is now in full color and includes the marathon training principles and training programs that thousands of marathon runners have used to set personal bests.

From among the detailed day-by-day training schedules, you can choose between 18- and 12-week preparation and select weekly distances of less than 55 miles, 55 to 70, 70 to 85, or over 85 miles. Use the expanded guidance on how to adjust those training schedules to enjoy flexibility in your workouts and make the time for proper recovery. Get new information on heart rate training and guidance on how to avoid overtraining and overreaching. The profiles of elite and non-elite runners give you an insider look at how successful marathoners use the philosophies and techniques in this book to set and achieve challenging goals.

Complement your running workouts with exercises for flexibility, core and whole-body strength, and aerobic cross-training to optimize performance and help keep injury at bay. Expert guidance on nutrition, hydration, and the importance of recovery as well as race-day strategies will help you conquer marathons with confidence.

Advanced Marathoning gives ambitious marathoners the information needed to train smarter, remain injury-free, and cross the next finish line stronger and faster than ever.

Audience

Serious marathoners and their coaches.

Foreword by Emily Sisson
Preface

Part I. Training Components

Chapter 1. Elements of Training
Chapter 2. Nutrition and Hydration
Chapter 3. Balancing Training and Recovery
Chapter 4. Supplementary Training
Chapter 5. Advanced Marathoning for Masters Runners
Chapter 6. Tapering for Peak Marathon Performance
Chapter 7. Race-Day Strategy

Part II. Training Programs

Chapter 8. Following the Schedules
Chapter 9. Marathon Training on Up to 55 Miles (89 km) per Week
Chapter 10. Marathon Training on 55 to 70 Miles (89-113 km) per Week
Chapter 11. Marathon Training on 70 to 85 Miles (113-137 km) per Week
Chapter 12. Marathon Training on More Than 85 Miles (137 km) per Week
Chapter 13. Multiple Marathoning

Appendix A. Marathon Race-Pace Chart
Appendix B. Equivalent Race Times: 10K Through Marathon

Pete Pfitzinger was the top American finisher in the 1984 and 1988 Olympic marathons. With a personal best of 2:11:43, Pfitzinger is a two-time winner of the San Francisco Marathon and placed third in the 1987 New York City Marathon. He was ranked the top American marathoner in 1984 by Track & Field News, and he is a member of the Road Runners Club of America’s Hall of Fame. He was a senior writer for Running Times from 1997 to 2007, in which his popular column, “The Pfitzinger Lab Report,” appeared. Pfitzinger has over 30 years of experience coaching marathon runners to achieve their goals. He is also the coauthor of Faster Road Racing.

Scott Douglas is a is a contributing writer for Runner’s World and Outside. He is the author or coauthor of several well-known running books, including Personal Best Running, Running Is My Therapy, and the New York Times bestsellers Meb for Mortals and 26 Marathons. Scott has run more than 130,000 miles since starting as a teen. He lives in North Yarmouth, Maine.

“One of the most comprehensive and trusted resources for marathoners.”
—Runner’s World

“Advanced Marathoning is a proven guide to meeting one of the most satisfying goals in running.”
—Emily Sisson, Two-Time Olympian and U.S. Record Holder in the Marathon

“The fourth edition of Advanced Marathoning offers the latest information for optimizing performance. If you are preparing for a marathon, this is the book for you!”
—Meb Keflezighi, Olympic Silver Medalist, Boston and New York City Marathon Champion, and Author of 26 Marathons

“With up-to-date science, battle-tested practical advice, and clear explanations, this is the definitive guide for anyone who wants to race a marathon, rather than just finish it. All the tools you need to take your running to the next level are in these pages.”
—Alex Hutchinson, Author of Endure and The Explorer’s Gene and Columnist for Outside

“Advanced Marathoning provides a focused purpose every day so that you get to race day fit enough, rested enough, and healthy enough to have a great experience.”
—Molly Huddle, Two-Time Olympian, 2:26 Marathon Runner, Former U.S. Record Holder in the 10K and Half Marathon, and Coauthor of How She Did It

“This is the book that taught me the science and training necessary to run faster marathons. It’s clear, smart, precise, and full of terrific advice. My first edition is full of scribbles, underlines, and notes, marking a progression from 3:18 to 3:06 to 2:43—and, more important, to a true love of the sport. This edition is even better. Read it and run.”
—Nicholas Thompson, CEO of The Atlantic, Author of Run For Your Life, and U.S. Age Group Record Holder in the 50K

“I’ve been referencing Advanced Marathoning since I first entered the marathon scene in 2013. Several buildups and top 10 finishes later, it’s still the book I turn to for research- and experience-backed information about pacing, tapering, fueling, stretching, and more. Advanced Marathoning is a comprehensive and essential resource for anyone wishing to find their potential over 26.2 miles.”
—Becky Wade, 2:30 Marathon Runner and Author of Run the World