OFFICIAL ROCK ’N’ ROLL GUIDE TO MARATHON AND HALF-MARATHON TRAINING

Book ID/图书代码： 13793016B90596

English Summary/英文概要： Rock your run with The Official Rock n Roll Guide to Marathon and Half-Marathon Training! This practical, encouraging guide makes preparing for marathon and half-marathon as rewarding as race day. With coaching advice, running workouts, and training programmes from Coach Mario Fraioli, you ll enjoy training and cross the finish line feeling great. Coach Mario will guide you from sign-up to finish line. With his expert advice, you ll choose your race, set your goals, select the right gear, and move swiftly through a beginner or experienced marathon or half-marathon training programme. Fraioli covers all of running s most important topics: dynamic warm-up exercises, smart and realistic workouts, healthy sports nutrition and hydration guidelines, tips for quick and complete recovery, strength training and crosstraining, advice to treat common running injuries, and strategies for race week and race day. He offers useful tools like running pace charts and a sweat loss calculator. The Rock n Roll Marathon and Half-Marathon series is the world s most popular running series because each race is a fun and feel-good challenge. Now with the Official Rock n Roll Guide, you ll be ready to rock your marathon or half-marathon. This is the official training guide to the world s most popular running series.

Chinese Summary/中文概要： 这本书将让你的跑步训练翻天覆地。这是一本具有实用性、激励性的指南书，使得准备马拉松和半程马拉松的过程变得和比赛当日一样令人感到无比值得。书中，Mario Fraioli教练提供了包括训练建议、跑步训练方法、训练项目等等内容，使读者能够享受跑到终点的感受。Mario教练将带着你从起跑线冲向终点。在他的专业指导下，你能够选择你跑步的速度、目标，选择适当的器具，快速从初学者或者有一定经验的跑步爱好者向跑马者进军。Fraioli在书中涵盖了关于跑步的所有重要话题：热身练习，实用的训练方法，健康的运动营养和水分补充方法，快速恢复的建议，力量训练以及交叉训练，常见跑步伤的处理方法，还有比赛周以及比赛日的跑步策略等等。他还提供了非常有用的工具，比如赛程表格、出汗量计算器等等。有关跑步的这一系列书籍是全球最受欢迎的跑步指南，也是非常有趣的读物。有了这本书，你就可以为即将到来的马拉松比赛做准备了。（LYR）

Awards/获奖情况：本书提供大量全面的信息，帮助你挑战全马或者半马。Mario将他多年的经验倾囊相告，帮助读者健康、有效地成就目标。这本书帮助我振奋精神，读起来还很有趣，帮助我得以超额完成训练任务，并取得了自己设定的目标。相信书中的各种建议以及Mario的智慧也能帮助你取得同样大的成就。（Ryan Hall，两次参加奥运会，美国半马记录保持者）

我刚刚开始对半马和全马产生兴趣的时候就读到了摇滚系列的书籍，这些充满乐趣的训练方式成为我所有训练中雷打不动的一部分。这套书的阅读体验和其他书籍不同：令人兴奋，感到受到了激励。无论是第一次接受半马训练，或者已经读过了之前所有摇滚系列的书籍，这些训练方法都能让你感受到作为一个跑者的至高乐趣，（摘自由Kara Goucher撰写的前言，她曾两次参加奥运会，2007年获得世锦赛一万米长跑铜牌）

"The Official Rock ’n’ Roll Guide to Marathon & Half-Marathon Training" is a great resource to help you tackle the challenge of a half or full marathon. Mario has used his years of experience to spell out how to go about achieving your goals in a sound, methodical way. The high energy, fun environment of a Rock ’n’ Roll race helps me to raise my game far above what I have done in training to help me hit my goals, and the combination of that electric atmosphere and Mario’s sound wisdom can help do the same for you." -- Ryan Hall, two-time Olympian and the U.S. half-marathon record holder

"I discovered half-marathoning and marathoning around the same time that I discovered the Rock ’n’ Roll series, whose fun-filled races have become a permanent part of my racing schedule. The energy of Rock ’n’ Roll is unlike the atmosphere of any other event: exciting, encouraging, and totally electric. Whether you are training for your first half or are well on your way to completing all the Rock ’n’ Rolls in the series, these races give you the ultimate runner’s high." -- from the foreword by Kara Goucher, two-time Olympian and 2007 World Championship 10K bronze medalist

"From my first marathon in San Diego to my American records in Arizona, the Rock ’n’ Roll Marathon Series has been home to many of my fondest running memories. Whether you’re an elite at the front of the pack or bringing up the caboose at the back, you’ll love the electric atmosphere. Mario Fraioli is a student of the sport, has loads of running know-how and in this book he’ll guide you from sign-up to finish line. Enjoy the journey!" -- Josh Cox, 50K American Record holder

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