Advanced Marathoning by Pfitzinger, Pete -- Read -- Imperial Library of Trantor

Index

Title Page Copyright Page Dedication Foreword Preface Acknowledgements PART I - Training Components Chapter 1 - Elements of Training

Marathon Physiology How to Train to Improve the Key Physiological Attributes Structuring Your Training Program: Periodization Tune-Up Races

Chapter 2 - Nutrition and Hydration

The Importance of Hydration Hope You Like Carbohydrate The Role of Protein for Marathoners The Importance of Iron Supplements and Other Ergogenic Aids Marathon Race-Day Nutrition and Hydration

Chapter 3 - Balancing Training and Recovery

Recovery and Supercompensation The Hard/Easy Principle Recovery Days (or Easy Days) Avoiding Overtraining Techniques to Speed Recovery

Chapter 4 - Supplementary Training

Flexibility Training Core Stability Training Strength Training Running Form Drills Aerobic Cross-Training

Chapter 5 - Tapering for Peak Marathon Performance

Benefits of Tapering How Long Should You Taper? How Should You Reduce Your Training to Improve Racing Performance? Tapering Your Other Training Preserving Energy (and Sanity) Before the Marathon

Chapter 6 - Race-Day Strategy

Warming Up Your Pacing Strategy Altering Your Strategy Midrace The First Half On to 20 Miles (32 km) The Final 6 Miles and 385 Yards (10 km)

PART II - Training Programs Chapter 7 - Following the Schedules

Long Runs Medium-Long Runs Marathon-Pace Runs General Aerobic Runs Lactate-Threshold Runs Recovery Runs Omax Intervals Speed Training Doing Doubles A Word About “Hard” Days What About Hill Workouts? Tweaking the Schedules

Chapter 8 - Marathon Training on Up to 55 Miles (88 km) per Week

Before Starting the Schedules Reading the Schedules Following the Schedules Racing Strategies After the Marathon

Chapter 9 - Marathon Training on 55 to 70 Miles (88 to 113 km) per Week

Before Starting the Schedules Reading the Schedules Following the Schedules Racing Strategies After the Marathon

Chapter 10 - Marathon Training on 70 to 85 Miles (113 to 137 km) per Week

Before Starting the Schedules Reading the Schedules Following the Schedules Doing Doubles Racing Strategies After the Marathon

Chapter 11 - Marathon Training on More Than 85 Miles (137 km) per Week

Before Starting the Schedules Reading the Schedules Following the Schedules Doing Doubles When 105 Miles per Week Just Isn’t Enough Racing Strategies After the Marathon

Chapter 12 - Multiple Marathoning

Why Multiple Marathoning? Reading the Schedules Following the Schedules Multiple-Marathoning Priorities 12-Week Schedule 10-Week Schedule 8-Week Schedule 6-Week Schedule 4-Week Schedule Racing Strategies After the Marathon

Appendix A - Marathon Race-Pace Chart Appendix B - Lactate-Threshold Workout Charts Appendix C - Omax Workout Chart Glossary References and Recommended Reading Index About the Authors