Marathon Excellence for Everyone: The Comprehensive, Evidence-Based Approach to Training and Racing

The modern approach to marathon training. Marathon Excellence for Everyone lays out an in-depth, evidence-based approach to training and racing that will transform you from an ordinary runner into a fearsome marathon specialist. With the Marathon Excellence approach, you’ll use targeted workouts across the full spectrum of speeds to improve the physiological roots of marathon performance, then hone your fitness with long, fast, marathon-specific workouts paired with generous recovery. Whether you’re making your first serious attempt at the marathon, aiming for a Boston qualifier, or gearing up to compete in the elite field, this book is your authoritative guide to marathon training. You’ll learn how to:Supercharge your aerobic fitness by lifting your VO2max and steady-state max
Boost your endurance by increasing your resilience and improving your running economy
Push your physical limits with advanced techniques like special blocks, double threshold, and heat training
Optimize your race-day fueling
Overcome injuries and illness
And much more
Featuring detailed training plans for everyone from first-time marathoners to high-level athletes, Marathon Excellence doesn’t just tell you what workouts to do—it explains how to do them and why. You’ll get detailed instructions for every workout, with guidance on effort level, difficulty, and pacing. As race day approaches, Marathon Excellence will guide you through planning out your fueling, pacing, race tactics, and mental approach. On race day, you’ll be prepared for whatever the marathon throws at you. Even if you want to write your own training plans, this book will teach you the foundational principles of modern marathon training, as well as the science behind them. You’ll take a deep dive into the latest findings in exercise physiology so you can optimize everything from your first day of training to the last mile of your race. Read more