New PDF release: Advanced marathoning
By Pete Pfitzinger
Shave mins off some time utilizing the newest in science-based education for critical runners. Advanced Marathoning has all of the details you must teach smarter, stay harm loose, and arrive at the place to begin able to run the marathon of your life.
Including marathon-pace runs and pace runs, Advanced Marathoning offers simply the simplest equipment of educating. you will supplement your operating routines with energy, middle, flexibility, and shape education; enforce state of the art foodstuff and hydration innovations and restoration recommendations; and taper competently to arrive top performance.
With easy-to-understand daily education schedules for 18- and 12-week coaching for weekly distances of fifty five, fifty five to 70, 70 to eighty five, and 85-plus miles, Advanced Marathoning is just the main accomplished and effective method of marathoning. in case you are able to in achieving your own most sensible, this booklet is for you.
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Extra resources for Advanced marathoning
Similarly, if you do long runs at marathon pace too often, you will greatly increase your likelihood of self-destructing through injury or overtraining. The training programs in this book include up to four runs in which you’ll run 8 to 14 miles (13 to 22 km) of a longer run at goal marathon race pace. These runs are the most specific marathon preparation you’ll do. The intention is to stress your body in a similar way to the marathon, but to limit the duration so that your required recovery time is held to a few days.
When increasing your mileage, it helps to slightly reduce the overall intensity of your training. By backing off the intensity, you can increase your volume without increasing the strain of training. You can then return the intensity to its previous level before upping your mileage again. Not all miles are created equal. When building your mileage, it’s particularly important to train on soft surfaces to reduce the accumulated jarring on your body and to wear running shoes that suit your needs and are in good repair.
Todd Bigelow/Aurora Photos Elements of Training /// 13 Tempo runs let you spend more time close to your lactate-threshold pace and provide a greater stimulus for improvement. to half marathon race pace. Slower runners should run closer to a 15K race pace on tempo runs; faster runners should run closer to a half marathon race pace. This should be the intensity at which lactate is just starting to accumulate in your muscles and blood. You can do some of your tempo runs in low-key races of 4 miles (6 km) to 10K, but be careful not to get carried away and race all out.
Advanced marathoning by Pete Pfitzinger