Weekly mileage must be done according to the proposed goal and the runner’s fitness level. In the first column appear the target marathon times; in the second, I suggest the mileage I consider appropriate. This is enough to achieve the target time shown in the first column. And it may vary between a minimum and a maximum depending on each runner’s physical qualities and the time available for training.          In the third column appear the training days per week based on the goal and in relation to the km completed.

In the last column appear the km from which I consider them inadvisable. Doing that amount or more in relation to each goal is excessive; it takes away more than it adds in any runner’s training plan.

It is important to rest one day between every two or three training days. It is not advisable to train more than three days in a row and you should never do two consecutive days of interval sessions.