by former Olympian Jeff Galloway recommends that not only beginners, but also faster marathon runners, run just three to four days a week. Weekly mileage peaks at 31 to 41 miles, depending on your goal time. Galloway reports that 99 per cent of his plan

to come to the race and cheer you on. Don't always run when it's cool out. Mix in some afternoon runs when it's warmer. If you've trained when it's in the 70s, the 60s on race day will seem cool. Beginner TacticsIf you're fairly new to running or higher

tendons, pick another hill.Too gradual If a hill is so negligible that it isn’t obvious whether you’re running up or down, it doesn’t count. Just right Any ascent between wheelchair-ramp and beginners ski-slope severity will build leg and lung strength

by former Olympian Jeff Galloway recommends that not only beginners, but also faster marathon runners, run just three to four days a week. Weekly mileage peaks at 31 to 41 miles, depending on your goal time. Galloway reports that 99 per cent of his plan