There's no shortage of advice out there on how to run a marathon. How to train, what to eat, what to wear, how to avoid injury, how to taper. In fact, that's half the problem! While one 'expert' says you haven't got a hope in hell of finishing a marathon if you haven't done at least three 20-milers, another says there's no need to go above 16 miles. One says your final long run should be two weeks before race day, another says you should be well into your taper by then. One says you should eschew carbs and become 'fat-adapted' while another has you loading up on carbs. And so it goes on. Should you do recovery runs or simply rest? Should you change your running technique to become more efficient or stick with what you have? Opt for heavily cushioned trainers or strengthen your feet? Stretch or not stretch? Let Sam Murphy - a lifelong runner and marathoner with 15 years coaching experience - be your trusted guide. Whether you're looking to step up to the marathon for the first time or aiming to better previous performances over the distance, this practical and accessible book will help you master the marathon/run your best ever marathon. How? You'll learn how to set a realistic goal, rather than plucking a time out of the air. You'll learn about quality long runs, and why long runs shouldn't be every week. You'll discover the other essential elements of marathon training. You'll find out how to tweak your diet to maximise energy and nutrition for both training and recovery. And how (and if, and when) to fuel yourself on the run. You'll learn some mental tricks to call upon when the going gets tough. You'll learn practical tips to run better. And even more importantly, to race better. There are three training programmes in this book - not based on time, such as a 'sub-4 hour plan' but on running volume - how much you are able, or willing, to do. This allows you to fit marathon training into your life, rather than the other way around.