Competing in a marathon requires thorough and intelligent preparation. Advanced Marathoning, Fourth Edition, gives you all the information you need to benefit from a training program that combines coaching best practices with the latest sport science. Written for serious runners, by the duo behind the hugely successful first three editions, this edition is now in full color and includes the marathon training principles and training programs that thousands of marathon runners have used to set personal bests. From among the detailed day-by-day training schedules, you can choose between 18- and 12-week preparation and select weekly distances of less than 55 miles, 55 to 70, 70 to 85, or over 85 miles. Use the expanded guidance on how to adjust those training schedules to enjoy flexibility in your workouts and make the time for proper recovery. Get new information on heart rate training and guidance on how to avoid overtraining and overreaching. The profiles of elite and non-elite runners give you an insider look at how successful marathoners use the philosophies and techniques in this book to set and achieve challenging goals. Complement your running workouts with exercises for flexibility, core and whole-body strength, and aerobic cross-training to optimize performance and help keep injury at bay. Expert guidance on nutrition, hydration, and the importance of recovery as well as race-day strategies will help you conquer marathons with confidence. 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.