Stainesbloke,
I would REALLY recommend you google lasagne gardening and/or take a look at my diary on here. I have successfully turned around 7 rods of couch choked allotment plot into really productive plots through using lasagne gardening.
Basically, you dig out the pernicious stuff - dandelions, dock, brambles, etc but leave the couch and then decide where you want your beds.
You then get hold of as much cardboard, newspaper, grass clippings, farm manure, etc as you can get your hands on - I advertise on freecycle/freegle. Any green and brown compostables you would normally put in a compost heap will do.
You then start by laying your cardboard straight on top where you want your beds to be, then add a layer of manure (I have tried various ways, this is the best start). You want at least 2 inches of mulch for each layer preferably. Ensure you soak each layer as you go. You then alternate green layers with brown layers until you have used up all your supplies. You top with compost and either leave to rot down, or plant straight in (I tend to plant plants I have started off). You can top off the whole lot with a thick layer of newspaper if you want, sometimes I do if there is bindweed also in an area, and plant through it.
The piled mulch suppresses the majority of the weeds. At the end of the season when you remove the existing plants from the beds and replant, you may have to remove the odd few weeds.
I would also recommend you invest in a roll of weed suppressing membrane - mine cost £30 and lasted me three years! I then covered all areas I planned to put paths - couch was about 4-6 inches high, but I just weighted it down with old bricks and wood that was on the plot at the time. In time, I mulched this with free wood chip.
I am gradually building borders for the beds, but progress is dependent on what I can afford as I don't have a cheap supply of old wood.
I have had really good effects with this process and REALLY recommend it if you have couch grass and/or bindweed as your main enemy. The reason is that you are not disturbing the roots, many times people disturb the roots and make the problem even worse. This, coupled with mulching weakens the weed. If your soil is compacted, it is worth pushing a fork into the soil, wiggling it about to loosen the structure, then continue every foot or so.
I have recently taken on another 2 rods, and, because there are so many changes of level in such a small area, I am forced to dig instead of just building lasagne beds. I am truly hating it - progress is really slow as I am not a strong digger anyway as I have a weak back.
By the way, I am not against spraying, I just prefer to use it in isolated cases - such as on couch that crops up around the path edges (although very often, I simply scrape back the bark chips, add another patch of weed suppressing fabric and cover it up again!). You can also only use it when weed growth starts, which is when you want to start planting really.
Re Marestail, I have read that a combination of constant hoeing, to weaken the plant, and very thick mulching (6 inches) is the best approach. However, I say this only through research, rather than personal experience and there are people on here with more expertise than me.