Foreword -- Preface -- Part I: Training components. Elements of training -- Nutrition and hydration -- Balancing training and recovery -- Supplementary training -- The older (and wiser) marathoner -- Tapering for peak marathon performance -- Race-day strategy -- Part II: Training programs. Following the schedules -- Marathon training on up to 55 miles (89 km) per week -- Marathon training on 55 to 70 miles (89 to 113 km) per week -- Marathon training on 70 to 85 miles (113 to 137 km) per week -- Marathon training on more than 85 miles (137 km) per week -- Multiple marathoning -- Appendix A: Marathon race-pace chart -- Appendix B: Equivalent race times: 10K through marathon

"If you've set your sights on shaving minutes off your time, it's time to ramp up your training with Advanced Marathoning, Third Edition. Find the plan that works best for you from the detailed day-by-day training schedules by choosing between 18- and 12-week preparation and selecting weekly distances of 55, 55 to 70, 70 to 85, or 85-plus miles. If you run marathons close together, you'll find 6- to 12-week training plans to maximize your training time and recovery. For older marathoners, there is a full chapter dedicated to their unique training, nutrition, and recovery needs. Complement your running workouts with strength, core, and flexibility exercises to help keep injury at bay. Learn how current technologies such as GPS and online logs can help you analyze your training and performance and set goals for future races. Draw inspiration and insights from elite marathoners such as Galen Rupp, Eliud Kipchoge, and Molly Huddle. Implement cutting-edge nutrition and hydration strategies and recovery techniques to feel and run your best. Advanced Marathoning gives ambitious marathoners the information needed to train smarter, remain injury-free, and cross the next finish line stronger and faster than ever."--