WRRC Fall Marathon Training Plans
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Week BeginningMondayTuesdayWednesdayThursdayFridaySaturdaySundayMileage GoalNotesLocation
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8/10/20154 miles EasyRest or XT4 miles Easy4 miles RecoveryRest8 miles LongRest or XT20Lakehouse
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8/17/20155 miles EasyRest or XT4 miles Hills4 miles RecoveryRest10 miles LongRest or XT23Flagpole Hill Repeats
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8/24/20155 miles EasyRest or XT5 miles Easy4 miles RecoveryRest11 miles LongRest or XT25LHHS Track
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8/31/20155 miles EasyRest or XT5 miles Hills5 miles RecoveryRest12 miles LongRest or XT27Spillway Hills
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9/7/20154 miles EasyRest or XT5 miles Easy4 miles RecoveryRest10 miles LongRest or XT23
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9/14/20155 miles EasyRest or XT5 miles Track
1 mile warmup
4x800 w/400 recovery
1 mile cooldown
5 miles RecoveryRest13 miles LongRest or XT28LHHS Track
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9/21/20155 miiles EasyRest or XT6 miles Hills5 miles RecoveryRest15 miles LongRest or XT31Flagpole Hills
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9/28/20156 miiles EasyRest or XT6 miles easy6 miles RecoveryRest14 miles LongRest or XT32Location TBD
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10/5/20156 miles EasyRest or XT5 miles Track
1 mile warmup
4x800 w/400 recovery
1 mile cooldown
6 miles RecoveryRest16 miles LongRest or XT33LHHS Track
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10/12/20156 miles EasyRest or XT6 miles
1 mile easy
4 miles at marathon pace
1 mile easy
6 miles RecoveryRest18 miles LongRest or XT36Meet at Spillway and run at lakeLake (Spillway) MP
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10/19/20155 miles EasyRest or XT7 miles easy5 miles RecoveryRest16 miles LongRest or XT33
Location TBD
Recovery Week
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10/26/20157 miles EasyRest or XT6 miles Track
1 mile warmup
4x1200 w/400 recovery
1 mile cooldown
6 miles RecoveryRest20 miles LongRest or XT39LHHS Track
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11/2/20158 miles EasyRest or XT7 miles
1 mile easy
5 miles at marathon pace
1 mile easy
5 miles RecoveryRest20 miles LongRest or XT40Meet at Norbuck Park and run tempo at lakeNorbuck Park Tempo
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11/9/20157 miles EasyRest or XT6 miles easy5 miles RecoveryRest18 miles LongRest or XT36
Location TBD
Recovery Week
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11/16/20158 miles EasyRest or XT6 miles Track
1 mile warmup
4x1200 w/400 recovery
1 mile cooldown
6 miles RecoveryRest20 miles LongRest or XT40LHHS Track
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11/23/20157 miles EasyRest or XT7 miles
1 mile easy
5 miles at marathon pace
1 mile easy
5 miles RecoveryRest16 miles LongRest or XT35WR Lake
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11/30/20156 miles EasyRest or XT6 miles
1 mile easy
4 miles at marathon pace
1 mile easy
4 miles RecoveryRest10 miles LongRest or XT26
Location TBD
Taper Week
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12/7/20155 miles EasyRest or XT5 miles w/3 at goal paceRestRest2-3 miles EASY26.2!12-13 + Race!Can move the 2-3 easy to Friday and rest SaturdayDALLAS MARATHON!
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Training Paces