The spurge family contains a large variety of phytotoxins, often with a milky sap or latex. 5,735 Found mostly in the tropics, distinctive leaves typically with strong longitudinal veins and tertiary veins at right angles to the midrib.
Most marathon training plans range from 12 to 20 weeks. Beginning marathoners should aim to build their weekly mileage up to 50 miles over the four months leading up to race day. Three-to-five runs per week is sufficient. The vast majority of these runs should be done at a relaxed pace.
The primary elements of marathon training are: 1  Base mileage. Build your weekly mileage over time, running three-to-five times per week. 2  The long run. Do a long run every 7â10 days so your body can adjust gradually to long distances. 3  Speed work. Practice intervals and tempo runs to increase your cardio capacity.  Rest and recovery.