دانلود کتاب The 4-Hour Marathon: The Bulletproof Guide to Running A Sub 4-Hr Marathon

The book that has now helped thousands of runners run a sub 4-hr marathon - *Revised and Expanded January 2019*
'4-hour Marathon' gives you a focussed framework to prepare, train and complete a marathon in under four hours.
Whether it's your first marathon or your fiftieth, the '4-hr marathon' method is designed to get you comfortably over the finish line in your target time.
Comprehensive 20-week training plan. Includes distances, paces and detailed instructions on every workout to perform. Links are provided to download digital versions of the plan.
Detailed chapters on the importance of pace, what your marathon pace strategy will be, and how to increase your current running speed using the Block Method
Expert advice on gear - how to choose marathon shoes, packs, clothing, accessories - as well as nutrition and hydration.
Detailed marathon preparation guide to ensure you get to the start line ready to kill it!
The 20-week training programme included has been reverse-engineered from that 4-hr goal. No more nebulous goals, no more vague advice. This book presents one concentrated, proven method to achieve your marathon goals.