By Pete Pfitzinger
Shave mins off some time utilizing the most recent in science-based education for severe runners. Advanced Marathoning has all of the info you want to educate smarter, stay damage 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 simply the best equipment of teaching. you are going to the right way to supplement your operating exercises with energy, middle, flexibility, and shape education; enforce state-of-the-art nutrients and hydration suggestions and restoration recommendations; and taper correctly to arrive top performance.
With easy-to-understand daily education schedules for 18- and 12-week education for weekly distances of fifty five, fifty five to 70, 70 to eighty five, and 85-plus miles, Advanced Marathoning is just the main entire and effective method of marathoning. in case you are able to in achieving your own most sensible, this e-book is for you.
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Extra info for Advanced Marathoning - 2nd Edition
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. Remember that the optimal pace to improve lactate threshold is your current LT pace and not much faster. A typical training session to improve lactate threshold consists of a 15to 20-minute warm-up, followed by a 20- to 40-minute tempo run and a 15-minute cool-down. The lactate-threshold workouts in this book mainly fall within these parameters, although most of the schedules include one longer tempo run in the 7-mile (11 km) range.
Although my time of 2:12:28 was satisfactory, the conditions were excellent, and I blew my best opportunity to run 2:10. —Pete Pfitzinger 16 /// Advanced Marathoning If you do long runs much slower than this, you risk being unprepared for the marathon. Slow long runs reinforce poor running style and do a poor job of simulating the demands of the marathon. If you run long runs too fast, of course, you risk leaving your marathon performance out on your training loops because you’ll be too tired for your other important training sessions.
This would provide a stronger stimulus to improve your VO. 2max. The optimal duration for VO2max intervals for marathoners is approximately 2 to 6 minutes. Intervals in this range are long enough . so you accumulate a substantial amount of time at 95 to 100 percent of VO2max during each interval but short enough so you can maintain the optimal-intensity range throughout the workout. Intervals for marathoners should generally be between 800 and 1,600 meters. The training schedules in this book include some workouts of 600-meter repeats during weeks when your top priority lies elsewhere, such as when the week also calls for a tune-up race.
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