You've probably heard it all. From people who go to the marathon without any break of more than an hour to brokers' level four hours "that make shooting of 30 km. More often, the problem lies in making many miles that he has done too little.
I prepared this chart to help you to know how many miles a week should do to get to the marathon with assurances of achieving the brand you're looking ... and running the minimal risk of injury.
These are average weekly mileage in a plan for several months. That is, are effective if carried out for several months and provided there is a minimum basis of preparation. A minimum appropriate planning can take four to six months. You should not confuse these terms with specific preparations 10 to 12 weeks being made to prepare a pre-marathon when he was training for shorter distances. In the latter case the miles
sufficient concern the specific work weeks for the marathon.
It is so important to too many miles each week have trained regularly for several months. It's best to be cautious and very regular.
In the marathon, they begin to get results when they are several years of consecutive workouts without stoppages too long.

- The weekly mileage should be done according to the objective pursued and the fitness level of the corridor.

- In the first column marks appear in the marathon goal in the second I suggest they consider appropriate mileage. This is enough to make the proposed mark in the first column. And can vary between minimum and maximum depend on the physical attributes of each corridor and its ability to mind control. Surely many runners that bear years running marathons think that few miles, totally insufficient to reach the objectives. But the facts confirmed by the data in that table.

- In the third column are the days of training per week depending on the purpose and in relation to the miles done.

- In the last column appear the miles which I consider unwise barrier crossing. Make those or more miles is harmful, rather than remaining amount in the schedule of any rider.

- It is important to rest one day every two or three of training. It is not advisable to take more than four consecutive days and is dangerous to make series two consecutive days, the risk of injury. If you have to run three consecutive days, the best combination is two days of shooting with a series intercropping.

Source: Sportlife