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Written by Richard Nerurkar, Britain's most successful marathon runner of the 1990s, the fourth edition of this classic, invaluable guide will help you get the most from your distance training.
From the complete beginner enchanted by the challenge of the London Marathon, to the experienced runner wishing to improve on racing strategy, its authoritative pages reveal a wealth of information on:
- Structuring an effective build-up and taper
- Training harder without doing too much
- Improving your endurance and pace judgement
- Producing your best on race-day
This new edition has been fully updated to take account of the latest developments in running science and programme design. Also included are tips on how to choose a good marathon and the pitfalls of bad ones, as well as more insights from Richard and other leading runners.
Richard Nerurkar consistently finished among the top ten runners in the London Marathon, Olympics, World and European Championships in the 1990s. He commentates for the BBC at various events, and regularly advises runners about marathon training. Currently based in Ethiopia, he is involved with the organisation of the Great Ethiopian Run.
Foreword
Notes on terminology
Preface to the fourth edition
Introduction
PART I: WHAT EVERY RUNNER NEEDS TO KNOW
1 Starting out
2 The marathon build-up
3 Race-specific training - building endurance and speed
4 Lifestyle matters - diet, rest and recovery
5 Race preparation
6 The race experience - peak performance
7 If things go wrong - the problems of injury and over-training
PART 2: AIMING FOR THE TOP
8 Periodisation - a full year's programme
9 Tactics and strategies
10 The full-time athlete
11 Picking up the pieces
APPENDICES
1 Richard Nerurkar: career details
2 Training for the half-marathon
3 Marathon training programmes
4 Weights and circuits for marathon runners
Index
