By Pete Pfitzinger
Shave mins off some time utilizing the newest in science-based education for critical runners. Advanced Marathoning has all of the info you must teach smarter, stay harm loose, and arrive at the starting point able to run the marathon of your life.
Including marathon-pace runs and pace runs, Advanced Marathoning presents in basic terms the simplest equipment of teaching. you are going to how you can supplement your working exercises with power, center, flexibility, and shape education; enforce state-of-the-art foodstuff and hydration suggestions and restoration recommendations; and taper competently to arrive height performance.
With easy-to-understand daily education schedules for 18- and 12-week training 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. in case you are able to in attaining your individual most sensible, this e-book is for you.
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Extra resources for Advanced marathoning
1,200s or 1,600s) make for a tougher workout, physically and psychologically, and shouldn’t be avoided. The optimal amount of rest between intervals is debatable. One school of thought is to minimize rest so that your metabolic rate stays high during the entire workout. This strategy makes for very difficult workouts (which can be good), but you risk shortening your workouts. Another school of thought is to allow your heart rate to decrease to 70 percent of your maximal heart rate or 60 percent of your heart rate reserve during your recovery between intervals.
Races of 15K to 25K take at least 5 days to recover from, and you must place them strategically in your training program. These races provide the greatest physiological and psychological benefit. Therefore, prepare for these races with a minitaper of 4 to 6 days. You can’t afford to taper any longer than 6 days because the tune-up race isn’t your primary goal, and you need to keep training for the marathon. A tune-up race of 15K to 25K really represents a training block Elements of Training /// 29 of at least 10 days, consisting of 4 to 6 days of tapering, the race itself, and several days’ recovery before the next hard training session.
The week’s more-important endurance workouts, so you don’t want your VO2max workouts to require several recovery days before and after. The total volume of the intervals in a marathoner’s VO2max session should be 5,000 to 10,000 meters, with most workouts in the range of 6,000 to 8,000 meters. Any combination of repetitions of 800 to 1,600 meters will provide an excellent workout. , 1,200s or 1,600s) make for a tougher workout, physically and psychologically, and shouldn’t be avoided. The optimal amount of rest between intervals is debatable.