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Read this first!
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1Priority is (1) miles, (2) long runs, (3) workouts
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2Easy days easy
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3Being healthy throughout the full cycle is top priority, so cut workouts and/or decrease mileage if you feel pain or extremely sore
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4Some of the workouts are very difficult and will provide guidance on current fitness versus training VDOT and if goal MP is achievable
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5Feel free to start up to 3 VDOT units lower than anticipated marathon VDOT and work towards goal pace later in the season
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6Aim for 7+ hours of sleep per night
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7Priority regarding nutrition is eating as much as possible to feed the body what it needs in order to recover
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this is not finalized yet! work in progress still!
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2T/I/R paces are just numbers and VDOT system is probably not as accurate on upper/lower ends of spectrum, emphasis on effort
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If you feel burnt out or tired, always okay to do long strides 6 x (200m R, 200m jog) instead of the workout; a little something is better than nothing
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Workouts should be moderately difficult, but you should never feel fully gassed after completing a workout; always have enough energy left to do a few more reps
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