Dinosaur Valley Endurance Run
Glen Rose, TX, US · Trail
160.934 km
Course day not recorded. Event: 21 November 2026
Estimated event dates; confirm before booking · checked Oct 8, 2026· Date source
Listed distance; organizer confirmation pending
Climb not known
Official race website not yet verified. Confirm current race information before committing.
Plan a season around this raceWhat TrailSplits knows
Beta training plan
Your 6-week training plan
The course day is not recorded; this preview uses the event's first day. Confirm your course's day before keeping a plan or booking travel.
6 weeks and 1 day cannot replace a full build. This plan preserves existing fitness, rehearses race demands and tapers.
Proceed only if the stated recent training genuinely reflects your current preparation.
Use it for race-effort sessions and race day. Easy runs stay easy whatever the goal; the plan's efforts come from how you run now.
The plan starts 12 October 2026, 1 weeks from now. Until then, easy running at your usual volume keeps you ready for week 1; the season planner can fill those weeks with base training.
Default starting point: 45 stable km/week, longest recent outing 28 km, 5 running days/week, aiming to finish well.
No connected training history is used. Unanswered details remain conservative assumptions.
No account needed. A kept plan stays on this browser until its storage is cleared; find it under My kept plans, where you can also change single weeks.
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Change only what you know. The preparation check and plan update immediately, without an account.
Still being enriched: organizer date confirmation and precise start location and course elevation or GPX. Future previews may use new evidence; kept copies remain unchanged.
Plan assumptions and limits
- Very long event: this generic block does not establish readiness for multi-day, sleep-deprived or expedition racing.
- Unknown ascent (D+): the engine omits vertical targets rather than inventing them.
- Short-runway maintenance mode does not raise weekly load above the stated stable starting point.
- Only 6 weeks and 1 day are available instead of the normal 24 weeks; this is a compressed, finish-focused build.
- Generic planning guidance from race facts and stated training — not medical care or individual coaching.
- Consecutive long trail outings are not established in your recent training. This plan keeps one main long outing with short easy sessions immediately around it; removed minutes are not made up. Race ambition and planned weeks do not establish this experience.
- Training distances and durations are approximate alternatives, not pace targets. Use current effort, not a hoped-for finish time. Repeat or shorten a week if recovery is poor; do not make up missed sessions.
- Trail recovery after a long outing uses optional flat movement. Start with a short walk, check comfort and movement, and continue very easily only when it feels useful. Choose rest when you need it; keep climbing and descent practice on purposeful training days.
Week 1: Build consistent easy running44.5 km; long run 20 km
- Rest
Rest or gentle mobility.
- Easy hills + uphill strides
70 min (about 7 km). Start with 10 minutes easy on rolling terrain. Then 6 x 20 seconds uphill strides, strong but relaxed, walking back down between them. Finish with at least 10 minutes easy; the rest of the run is easy on the hills.
Workout steps · 70 min
Practise controlled climbing and recovery.
- Warm-up: 10 min — Conversational running or walking
- Work: 20 sec — Fast but relaxed; no straining; uphill
- Recovery: 1 min — Conversational running or walking; downhill
- Work: 20 sec — Fast but relaxed; no straining; uphill
- Recovery: 1 min — Conversational running or walking; downhill
- Work: 20 sec — Fast but relaxed; no straining; uphill
- Recovery: 1 min — Conversational running or walking; downhill
- Work: 20 sec — Fast but relaxed; no straining; uphill
- Recovery: 1 min — Conversational running or walking; downhill
- Work: 20 sec — Fast but relaxed; no straining; uphill
- Recovery: 1 min — Conversational running or walking; downhill
- Work: 20 sec — Fast but relaxed; no straining; uphill
- Cooldown: 53 min — Conversational running or walking
Use familiar, controllable downhill terrain; walking is valid. If descending is unfamiliar or leaves soreness, shorten it or choose easy running. Easy breathing does not establish low mechanical load.
- Easy run
60 min (about 6 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
55 min (about 5.5 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
200 min (about 20 km). Build relaxed time on feet at conversational effort. Practise eating and drinking on this long run/hike. Start with the intake you already tolerate; 30 to 60 g of carbohydrate per hour is a practical starting range. For efforts beyond 2.5 hours, build toward 60 to 90 g per hour with prior practice and tolerance; lower-intensity hiking may need less. Count grams across gels, drinks and food. Above 60 g per hour, combine glucose and fructose sources. Use familiar products and practise what you will carry. Adjust drinking to your needs and conditions. After the outing, note what you used, stomach comfort and how you recovered; use that to guide the next rehearsal.
- Optional flat recovery
60 min (about 6 km). Use a flat, familiar route. Start with 5 to 10 minutes walking, within this outing, and check that your stride feels comfortable and normal. If movement feels normal, walk or jog very easily for up to 60 minutes in total. Finish earlier when that leaves you feeling better. Choose rest if soreness, heaviness or altered movement makes this unhelpful. The purpose is an easy recovery check after the long outing. Keep climbing and downhill practice for their own training sessions. Use how you feel today and tomorrow to guide the next session.
Week 2: Build consistent easy running44.5 km; long run 20 km
- Rest
Rest or gentle mobility.
- Easy hills + uphill strides
70 min (about 7 km). Start with 10 minutes easy on rolling terrain. Then 6 x 20 seconds uphill strides, strong but relaxed, walking back down between them. Finish with at least 10 minutes easy; the rest of the run is easy on the hills.
Workout steps · 70 min
Practise controlled climbing and recovery.
- Warm-up: 10 min — Conversational running or walking
- Work: 20 sec — Fast but relaxed; no straining; uphill
- Recovery: 1 min — Conversational running or walking; downhill
- Work: 20 sec — Fast but relaxed; no straining; uphill
- Recovery: 1 min — Conversational running or walking; downhill
- Work: 20 sec — Fast but relaxed; no straining; uphill
- Recovery: 1 min — Conversational running or walking; downhill
- Work: 20 sec — Fast but relaxed; no straining; uphill
- Recovery: 1 min — Conversational running or walking; downhill
- Work: 20 sec — Fast but relaxed; no straining; uphill
- Recovery: 1 min — Conversational running or walking; downhill
- Work: 20 sec — Fast but relaxed; no straining; uphill
- Cooldown: 53 min — Conversational running or walking
Use familiar, controllable downhill terrain; walking is valid. If descending is unfamiliar or leaves soreness, shorten it or choose easy running. Easy breathing does not establish low mechanical load.
- Easy run
60 min (about 6 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
55 min (about 5.5 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
200 min (about 20 km). Build relaxed time on feet at conversational effort. Practise eating and drinking on this long run/hike. Start with the intake you already tolerate; 30 to 60 g of carbohydrate per hour is a practical starting range. For efforts beyond 2.5 hours, build toward 60 to 90 g per hour with prior practice and tolerance; lower-intensity hiking may need less. Count grams across gels, drinks and food. Above 60 g per hour, combine glucose and fructose sources. Use familiar products and practise what you will carry. Adjust drinking to your needs and conditions. After the outing, note what you used, stomach comfort and how you recovered; use that to guide the next rehearsal.
- Optional flat recovery
60 min (about 6 km). Use a flat, familiar route. Start with 5 to 10 minutes walking, within this outing, and check that your stride feels comfortable and normal. If movement feels normal, walk or jog very easily for up to 60 minutes in total. Finish earlier when that leaves you feeling better. Choose rest if soreness, heaviness or altered movement makes this unhelpful. The purpose is an easy recovery check after the long outing. Keep climbing and downhill practice for their own training sessions. Use how you feel today and tomorrow to guide the next session.
Week 3: Grow the long run; keep the other runs easy44.5 km; long run 20 km
- Rest
Rest or gentle mobility.
- Easy climbing: run-hike
60 min (about 6 km). Climb at a conversational effort, power-hiking the steep parts, and descend with control. Time on hills, not a workout.
- Easy run
65 min (about 6.5 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
60 min (about 6 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
200 min (about 20 km). Build relaxed time on feet at conversational effort. Practise eating and drinking on this long run/hike. Start with the intake you already tolerate; 30 to 60 g of carbohydrate per hour is a practical starting range. For efforts beyond 2.5 hours, build toward 60 to 90 g per hour with prior practice and tolerance; lower-intensity hiking may need less. Count grams across gels, drinks and food. Above 60 g per hour, combine glucose and fructose sources. Use familiar products and practise what you will carry. Adjust drinking to your needs and conditions. After the outing, note what you used, stomach comfort and how you recovered; use that to guide the next rehearsal.
- Optional flat recovery
60 min (about 6 km). Use a flat, familiar route. Start with 5 to 10 minutes walking, within this outing, and check that your stride feels comfortable and normal. If movement feels normal, walk or jog very easily for up to 60 minutes in total. Finish earlier when that leaves you feeling better. Choose rest if soreness, heaviness or altered movement makes this unhelpful. The purpose is an easy recovery check after the long outing. Keep climbing and downhill practice for their own training sessions. Use how you feel today and tomorrow to guide the next session.
Week 4: Your longest runs, still at an easy effort39 km; long run 21 km
- Rest
Rest or gentle mobility.
- Easy climbing: run-hike
55 min (about 5.5 km). Climb at a conversational effort, power-hiking the steep parts, and descend with control. Time on hills, not a workout.
- Easy run
40 min (about 4 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
40 min (about 4 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
210 min (about 21 km). Use race-like terrain where practical, but keep the overall effort controlled. Practise eating and drinking on this long run/hike. Start with the intake you already tolerate; 30 to 60 g of carbohydrate per hour is a practical starting range. For efforts beyond 2.5 hours, build toward 60 to 90 g per hour with prior practice and tolerance; lower-intensity hiking may need less. Count grams across gels, drinks and food. Above 60 g per hour, combine glucose and fructose sources. Use familiar products and practise what you will carry. Adjust drinking to your needs and conditions. After the outing, note what you used, stomach comfort and how you recovered; use that to guide the next rehearsal.
- Optional flat recovery
45 min (about 4.5 km). Use a flat, familiar route. Start with 5 to 10 minutes walking, within this outing, and check that your stride feels comfortable and normal. If movement feels normal, walk or jog very easily for up to 45 minutes in total. Finish earlier when that leaves you feeling better. Choose rest if soreness, heaviness or altered movement makes this unhelpful. The purpose is an easy recovery check after the long outing. Keep climbing and downhill practice for their own training sessions. Use how you feel today and tomorrow to guide the next session.
Week 5: Reduce fatigue while retaining a small intensity reminder23.1 km; long run 8 km
- Rest
Rest or gentle mobility.
- Short uphill reminder
35 min (about 3.6 km). Start with 10 minutes easy. Then 3 x 3 minutes at a strong, sustainable uphill effort, walking back down between them. Finish with at least 10 minutes easy; any remaining time is easy.
Workout steps · 35 min
Practise controlled climbing and recovery.
- Warm-up: 10 min — Conversational running or walking
- Work: 3 min — Strong, sustainable uphill effort; uphill
- Recovery: 2 min — Conversational running or walking; downhill
- Work: 3 min — Strong, sustainable uphill effort; uphill
- Recovery: 2 min — Conversational running or walking; downhill
- Work: 3 min — Strong, sustainable uphill effort; uphill
- Cooldown: 12 min — Conversational running or walking
Use familiar, controllable downhill terrain; walking is valid. If descending is unfamiliar or leaves soreness, shorten it or choose easy running. Easy breathing does not establish low mechanical load.
- Easy run
40 min (about 4.1 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
40 min (about 4.1 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
80 min (about 8.2 km). Keep this comfortable and finish with plenty in reserve. Practise the fuel, hydration and kit you intend to use; treat amounts as rehearsal, not a universal prescription.
- Optional flat recovery
30 min (about 3.1 km). Use a flat, familiar route. Start with 5 to 10 minutes walking, within this outing, and check that your stride feels comfortable and normal. If movement feels normal, walk or jog very easily for up to 30 minutes in total. Finish earlier when that leaves you feeling better. Choose rest if soreness, heaviness or altered movement makes this unhelpful. The purpose is an easy recovery check after the long outing. Keep climbing and downhill practice for their own training sessions. Use how you feel today and tomorrow to guide the next session.
Week 6: Arrive rested; avoid last-minute fitness work14 km before the race
- Easy run
40 min (about 4 km). Keep this short and conversational. The goal is freshness, not fitness.
- Easy run
40 min (about 4 km). Keep this short and conversational. The goal is freshness, not fitness.
- Easy pre-race run
40 min (about 4 km). Run conversationally. If already familiar, include a few relaxed strides with full recovery; otherwise stay easy.
- Optional shakeout
20 min (about 2 km). Rest, or jog very easily if that reliably helps you feel better.
- Race day
Run the 160.9 km as planned: start controlled and use the fuelling and kit rehearsed in training. In the 36 to 48 hours before, eat mostly carbohydrate (about 10 to 12 g per kg of body weight a day, from familiar foods), and have a familiar breakfast two to four hours before the start. Fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach. Afterwards: rest or walk for several days, then short easy runs only, with no hard running for three to four weeks, longer after a long mountain day.
- Post-race recovery
Prioritize rest, food, fluids and gentle movement; do not schedule a workout by default.