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《Advanced Marathoning》目录：

Copyright Page
Dedication
Foreword
Preface
Acknowledgements
PART I - Training Components
Chapter 1 - Elements of Training
Marathon Physiology
How to Train to Improve the Key Physiological Attributes
Structuring Your Training Program: Periodization
Tune-Up Races
Chapter 2 - Nutrition and Hydration
The Importance of Hydration
Hope You Like Carbohydrate
The Role of Protein for Marathoners
The Importance of Iron
Supplements and Other Ergogenic Aids
Marathon Race-Day Nutrition and Hydration
Chapter 3 - Balancing Training and Recovery
Recovery and Supercompensation
The Hard/Easy Principle
Recovery Days (or Easy Days)
Avoiding Overtraining
Techniques to Speed Recovery
Chapter 4 - Supplementary Training
Flexibility Training
Core Stability Training
Strength Training
Running Form Drills
Aerobic Cross-Training
Chapter 5 - Tapering for Peak Marathon Performance
Benefits of Tapering
How Long Should You Taper?
How Should You Reduce Your Training to Improve Racing Performance?
Tapering Your Other Training
Preserving Energy (and Sanity) Before the Marathon
Chapter 6 - Race-Day Strategy
www.paobuziliao.com
Warming Up
Your Pacing Strategy
Altering Your Strategy Midrace
The First Half
On to 20 Miles (32 km)
The Final 6 Miles and 385 Yards (10 km)
PART II - Training Programs
Chapter 7 - Following the Schedules
Long Runs
Medium-Long Runs
Marathon-Pace Runs
General Aerobic Runs
Lactate-Threshold Runs
Recovery Runs
Omax Intervals
Speed Training
Doing Doubles
A Word About “Hard” Days
What About Hill Workouts?
Tweaking the Schedules
Chapter 8 - Marathon Training on Up to 55 Miles (88 km) per Week
Before Starting the Schedules
Reading the Schedules
Following the Schedules
Racing Strategies
After the Marathon
Chapter 9 - Marathon Training on 55 to 70 Miles (88 to 113 km) per Week
Before Starting the Schedules
Reading the Schedules
Following the Schedules
Racing Strategies
After the Marathon
Chapter 10 - Marathon Training on 70 to 85 Miles (113 to 137 km) per Week
Before Starting the Schedules
Reading the Schedules
Following the Schedules
Doing Doubles
Racing Strategies
After the Marathon
Chapter 11 - Marathon Training on More Than 85 Miles (137 km) per Week
Before Starting the Schedules
Reading the Schedules
Following the Schedules
Doing Doubles
When 105 Miles per Week Just Isn’t Enough
Racing Strategies
After the Marathon
Chapter 12 - Multiple Marathoning
Why Multiple Marathoning?
Reading the Schedules
Following the Schedules
Multiple-Marathoning Priorities
12-Week Schedule
10-Week Schedule
8-Week Schedule
6-Week Schedule
4-Week Schedule
Racing Strategies
After the Marathon
Appendix A - Marathon Race-Pace Chart
Appendix B - Lactate-Threshold Workout Charts
Appendix C - Omax Workout Chart
Glossary
References and Recommended Reading
In
dex
About the Authors

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