Advanced MarathoningIf you’ve set your sights on shaving minutes off your time, it’s time to ramp up your training with Advanced Marathoning, Third Edition. Find the plan that works best for you from the detailed day-by-day training schedules by choosing between 18- and 12-week preparation and selecting weekly distances of 55, 55 to 70, 70 to 85, or 85-plus miles. If you run marathons close together, you’ll find 6- to 12-week training plans to maximize your training time and recovery. For older marathoners, there is a full chapter dedicated to their unique training, nutrition, and recovery needs. Complement your running workouts with strength, core, and flexibility exercises to help keep injury at bay. Learn how current technologies such as GPS and online logs can help you analyze your training and performance and set goals for future races. Draw inspiration and insights from elite marathoners such as Galen Rupp, Eliud Kipchoge, and Molly Huddle. Implement cutting-edge nutrition and hydration strategies and recovery techniques to feel and run your best. 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. CE exam available! For certified professionals, a companion continuing education exam can be completed after reading this book. Advanced Marathoning Online CE Exam, Third Edition, may be purchased separately or as part of the Advanced Marathoning With CE Exam, Third Edition, package that includes both the book and the exam. |
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Contents
Nutrition and Hydration | |
Balancing Training and Recovery | |
Supplementary Training | |
The Older and Wiser Marathoner | 7 |
RaceDay Strategy | 7 |
Following the Schedules | 8 |
Marathon Training on Up to 55 Miles 89 km | 9 |
Marathon Training on 70 to 85 Miles 113 to 137 | 18 |
Multiple Marathoning | 37 |
Appendix A Marathon RacePace Chart | 53 |
About the Authors | 69 |
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Common terms and phrases
100 m strides 5K race pace ability able adaptations aerobic allow amount athletes benefits blood body carbohydrate chapter cross-train Rest diet discussed distance drink easy effective effort endurance energy example exercise faster feel fibers finish fitness flexibility Gen-aerobic glycogen goal half hard heart rate hips important improve increase injury intensity interval iron keep lactate lead less long runs look lower maintain marathon marathon pace maximal Med-long run mileage miles 10 km miles 13 miles 8 km minutes muscles optimal oxygen percent performance position possible preparation produce quickly range recover Recovery 6 miles recovery days reduce Repeat repetitions requires Rest or cross-train runners schedules seconds sessions short side sleep speed starts stretch success taper tempo runs training schedules tune-up race types typically volume week Weekly workouts you’re
Bibliographic information
| Title | Advanced Marathoning |
| Authors | Pete Pfitzinger, Scott Douglas |
| Edition | 3 |
| Publisher | Human Kinetics, 2019 |
| ISBN | 1492592404, 9781492592402 |
| Length | 296 pages |
| Subjects | › Sports & Recreation / Running & Jogging |
| Export Citation | BiBTeX EndNote RefMan |