The program starts at around 22-28 km (35-40miles) per week, and the peak mileage will be around 70km (44miles) per week.
Marathon goal options in the program will range from 3h10 to 4h00.
Short distance goal/required times:
Goal – 4h00min (51min for 10km, 1h52min for 21 km)
Goal – 4h30min (57m30sec for 10km, 2h06min for 21 km)
Goal – 5h00min (64min for 10km, 2h22min for 21 km)
The program includes tips on strength training, nutrition as well as detailed pacing for training sessions.