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Marathon Training Guide: Mileage Ramp Up Program, Mileage Build Up Schedule

You should buildup your personal endurance level, and your weekly long run mileage at a pace that would not only be sustainable, but would be safe enough to not leave you with "over use" injury. It is important, therefore, as you ramp-up your (long run and/or weekly) mileage, you do not buildup any more than 10% of your corresponding mileage from the previous week.

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