How many miles per week to run a decent marathon time? Squeezing in missed training after illness and what about cross country?

It's episode 11 and only 3 weeks until Valencia marathon!

This week we cover;

The final big sessions of our the marathon block. 28km at MP for Chris and 4 x 4 miles off 1 mile float for Andrew.

Questions answered on.......

• How many miles per week do we need to be doing to run a decent marathon?
• If I've missed the past couple of weeks because of illness, should I add more volume/intensity in the next week before Valencia?
• Can cross country fit into marathon training?

Plans for the week ahead.