By Pete Pfitzinger
Shave mins off a while utilizing the newest in science-based education for critical runners. Advanced Marathoning has the entire details you want to teach smarter, stay harm unfastened, and arrive at the starting point able to run the marathon of your life.
Including marathon-pace runs and pace runs, Advanced Marathoning offers basically the best tools of educating. you will how one can supplement your working routines with energy, middle, flexibility, and shape education; enforce state-of-the-art foodstuff and hydration innovations and restoration options; and taper thoroughly to arrive top performance.
With easy-to-understand daily education schedules for 18- and 12-week guidance for weekly distances of fifty five, fifty five to 70, 70 to eighty five, and 85-plus miles, Advanced Marathoning is just the main finished and effective method of marathoning. if you are able to in achieving your individual top, this e-book is for you.
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Extra resources for Advanced Marathoning - 2nd Edition
Several studies have found performance-enhancing benefits from caffeine ingestion, several others have found no effect of caffeine ingestion on endurance performance, and at least one study found caffeine ingestion to be related to reduced performance. The differences in these results may be partly explained by differences in individuals’ responsiveness to caffeine and the nuances of the study designs. (continued) 35 36 /// Advanced Marathoning Alcohol and Caffeine (continued) Extrapolating from run-to-exhaustion studies in the lab, the likely benefit of taking caffeine is in the range of 1 to 2 percent (perhaps 20 to 50 seconds in a 10K or 90 seconds to 4 minutes in a marathon).
2 km) at a strong pace, train your body and mind to handle the distance by doing long runs at a reasonable pace. A long run also provides psychological benefits. By running long, you simulate what your legs and body will go through in the marathon. When your hamstrings tighten 23 miles (37 km) into the race, for example, it helps to have experienced a similar feeling in training—you’ll know you can shorten your stride a few inches, concentrate on maintaining your leg turnover, and keep going. More generally, you’ll have experienced overcoming the sometimes overwhelming desire to do anything but continue to run.
Wear your marathon shoes when doing at least one of these workouts, even if you’ll be racing the marathon in flats. You want to have at least one run of 15 miles (24 km) or so in your race-day shoes to learn whether they provide enough support when you start to tire and whether they give you blisters. Structuring Your Training Program: Periodization Now that we’ve discussed the types of training that help improve marathon performance, the next step is to develop your overall training plan. You need to prepare so that you’re at your best on marathon day.