Run Your Best Marathon

Sam Murphy is a journalist, author and coach. She pens the longstanding Murphy's Lore column in Runner's World magazine and has written for numerous national newspapers and magazines. Sam has raced from 5km to ultra-distance. She holds a sports and exercise science degree and is an England Athletics qualified endurance coach. @sammurphyruns

• IntroductionSection 1: On trainingChapter 1 From runner to marathonerChapter 2 The art and science of trainingChapter 3 All about you Chapter 4 Monitoring your trainingThe ProgrammesSection 2: The practicalitiesChapter 5 Getting out thereChapter 6 The mental marathonChapter 7 Running shoes and kitSection 3: Body maintenanceChapter 8 Routine Procedures Chapter 9 Rapid RecoveryChapter 10 Run BetterChapter 11 Be a stronger runner Chapter 12 Staying healthyChapter 13 Running away from injuries#Section 4: On your marksChapter 14 Choosing the right raceChapter 15 Countdown to race dayChapter 16 Making race day a successSection 5 Nutrition and hydrationChapter 17 Fuel for thoughtChapter 18 Good hydrationChapter 19 Ergogenic aids and essential nutrientsResourcesAppendix

Murphy knows her marathon. This book is a feast: cutting-edge training techniques, programmes for every level of athlete – quite simply, it contains the tools to make you a better runner. Make space on your bookshelf for this timeless, classic marathon manual.