Download PDF by Pete Pfitzinger: Advanced marathoning

By Pete Pfitzinger

Shave mins off a while utilizing the newest in science-based education for severe runners. Advanced Marathoning has the entire info 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 presents in basic terms the simplest tools of educating. you will the best way to supplement your operating routines with energy, center, flexibility, and shape education; enforce state-of-the-art food and hydration recommendations and restoration innovations; and taper accurately to arrive top 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 accomplished and effective method of marathoning. if you are able to in attaining your individual most sensible, this booklet is for you.

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If you decide to use caffeine for your marathon, practice using it during your longest training run to see how your body responds. Attempting to do high-mileage or high-intensity training in hot weather is a physiological challenge that requires you to be flexible with your training schedule. By planning your training, you can minimize the impact of hot weather. Start each workout fully hydrated by making rehydration a priority after the previous day’s run. Run at the time of day when the weather is the least taxing on your body.

For the purposes of fast marathoning, of course, what matters are your carbohydrate, not fat, stores, and your carbohydrate reserves are much more limited. If you do a good job of carbohydrate loading, you can store about 2,000 to 2,500 calories of glycogen (the body’s storage form of carbohydrate). When you run, your body burns a mixture of carbohydrate and fat. The harder you run, the higher the proportion of carbohydrate you use; the slower you run, the higher the proportion of fat you use. During walking, more than half of the calories you burn are provided by the breakdown of fat.

6 minutes to complete. That’s fine if you’re focusing on a 5K or 10K, where VO2max is the primary determinant of success. As a marathoner, though, you want to be fresh for. 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.

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