Douglas Scott - Advanced Marathoning

unning a marathon is one of lifes transformative experiences. Unlike with a 5K or 10K, you have to train and prepare to complete the distance, which is set a smidge beyond human muscle glycogen capacity. (Fun!) It can be overwhelming to break down that long block of training so that in a few months you complete every workout you need to be fit enough for the event, but also show up rested, healthy, and with enough energy to race as your strongest self.

Before my first marathon, the thought of even a 23-mile long run was both exciting and daunting. By the time I got to the race, after completing shorter runs and workouts along the way, it felt like taking the next step rather than an enormous leap. I loved how when I looked at the weeks of training that my coach, Ray Treacy, had written neatly into little white calendar squares, every day had a specific purpose to focus on, so the thought of running 26.2 miles (as hard as you can! With hills! And wind!) was not too overwhelming either. It seemed like the final special event in a series of ever-increasing weekly workout accomplishments, each of which built confidence needed for race day. To be fair, some faith in your body to find its A game is still required for the race because the marathon is an event where you dont complete the full volume at goal pace in practice.

Thats what Pete Pfitzinger and Scott Douglas bring to the table with Advanced Marathoning: a guide that provides a focused purpose every day so that you get to race day on time, fit enough, rested enough, and healthy enough to have a great experience. (Note: There are a range of marathon experiencesall of them transformative, but not all of them great.)

When my cousin Michelle told me she was running her first marathon and wanted advice, I gave her this book, because it addresses a range of marathon goals with really good advice on fueling, tapering, injury avoidance, and explanation and detail regarding workouts and rest days. She is new to the marathon world, but I would also recommend the book to my running friends like some of my former college cross country teammates who are trying to maximize their potential over the marathon distance and want to qualify for the U.S. Olympic Trials Marathon.

The marathon as an event will at once empower you, humble you, and inspire you. The weeks-long journey to get there will change you as well. You will not just reinforce your muscles and expand your heart and lungs; youll also fortify your will and uncover your own unique mental superpowers. Just like on race day, when 26.2 miles starts with the first step off the line, your marathon journey starts with the first day of training, as humble a workout as it may seem. So enter your race and use these pages to craft your plan because with enough training, guidance, grit, and preparation, I believe anyone can run the marathon. I hope you take the challengein a few months, you will be better for it!

Molly Huddle, American record-holder at 10,000 meters and half marathon, two-time Olympian, 2:26 marathoner

Preface

Guidelines for Advanced Marathoning

elcome to the third edition of Advanced Marathoning. The positive reception to the first two editions, and the direct feedback about them that were pleased to continually receive, only strengthens our belief that there are tens of thousands of readers out there eager to know how to conquer one of runnings most challenging races.

The key to simply finishing a marathon isnt a secret: Train long to go long. But what about when you want to race a marathon? Then things arent so simple.