Training quide to get you safely through your marathons using training phases and gentle build-ups over 15 to 50 weeks with restive phases and races on route. Programs at 30 to 40 miles and 3 to 4 runs per week to 60 miles and more or anything in between. Includes extensive chapters on motivation, nutrition and injury prevention and treatment, plus tables to work out your training paces based on 5K, 10K and 15K race pace. How to predict your marathon time and running negative splits in your first marathon and in your fastest marathons.