دانلود کتاب From Marathon to Ultra

From Marathon to Ultra is an insightful and humorous look at the world of ultra running. If you’re thinking of tackling an ultra, let Jonathan Cairns be your guide - he has suffered and learned many valuable lessons the hard way, and shares his hard-won wisdom in this hugely practical guide that will have you cruising through to the finish.
Adharanand Finn, author of The Rise Of The Ultra Runners
If you're a runner and you want to run an ultramarathon, but you don't think you can, read this book - it will convince you otherwise. And if you're a runner and you think you don't want to run an ultramarathon, read this book - it will convince you otherwise!
Matt Fitzgerald, author of 80/20 Running
Jonathan Cairns takes you through the crushing lows and unimaginable highs he has experienced on his route to ultramarathon running. Along with many tales from his races, this practical guide to running your first ultramarathon maps out a 32-week training plan to guide you to the finish line.
Cairns, a middle-aged runner who has declared that he will ‘never win a race’, shows what’s possible for an everyday runner and believes that any runner can run ultra distances.
With a background in sport psychology, Cairns shows you how to master your run from the inside out. In this easy to follow and actionable guide, Jonathan gives you the tools to
focus your mind to overcome nervousness, control self-talk and distractions
build mental skills through regular weekly practice
be mindful of the role nutrition, hydration and sleep play
Whether tackling your first ultra, or just wondering if you would be capable, Jonathan provides the fundamentals in how you too can go from running a marathon to running an ultramarathon. He shows you how to motivate, how to train, how to prepare physically and mentally and how to measure your progress using this unique 32-week ultramarathon preparation guide and Peak Performance Chart.
From Marathon To Ultra includes
Mobility Test and Stretching Programme to improve flexibility
8-week pre-season Integrated Stability Training for functional strength
The Peak Performance Chart guiding you through 20 key areas of focus
24-week training plan with minimum or advanced mileage
13 recipes to fuel your training and accelerate your recovery