COH California Intl Marathon (CIM) Plan
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COLORADO HARRIERS
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3:15:00
<-- Input your goal marathon time (00:00:00)
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50%
<-- Input your training intensity (0-100%). Think of this as 0% = Respectable finish, 100% = Guns blazing for a PR
This is VIEW ONLY. To save your own personal plan (and edit it), go to "File" > "Make a Copy..." and save it to your own personal Google drive (My Drive)
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12/8/2019
<-- Marathon Date
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09:05 pace
<--2-4 days per week, this is your Fastest easy pace (slower than this is GREAT too)
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WkMondayTuesdayWednesdayThursdayFridaySaturdaySundayWeekLR
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Summer Racing Season-266/30.04.06/45.55.5 miles6/53.07.06/65.0 miles5.06/70.00.06/83.05.06/98.010.0319
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Rest DaySpeed Progression IntervalsEZ RunRest DayEZ RunLong Run
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1x1600m @EZpWarmup09:05 pace09:05 split5 miles @EZp09:05 pace1x1miles @EZp09:05 pace4 miles @EZp09:05 pace9 miles @EZp09:05 pace
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4x1200m @10KpHMp > 10Kp > 5Kp06:45 pace05:04 split1x2miles @Tempo08:11 pace
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4x400m @JOGRecoveries10:38 pace02:39 split1x1miles @Mp07:27 pace
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4x100m @1Mp05:52 pace00:22 split1x1miles @EZp09:05 pace
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4x100m @JOGRecoveries10:38 pace00:40 split
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15
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-256/103.05.06/115.55.5 miles6/126.07.06/137.4 miles7.46/140.00.06/153.05.06/169.011.03710
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Rest DaySpeed IntervalsEZ RunRest DayEZ RunLong Run
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1x1600m @EZpWarmup09:05 pace09:05 split7 miles @EZp09:05 pace1x1miles @EZp09:05 pace4 miles @EZp09:05 pace10 miles @EZp09:05 pace
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2x800m @HMp07:07 pace03:33 split6x0.25miles @Mp07:27 pace
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2x200m @JOGRecoveries10:38 pace01:20 split6x0.25miles @EZp09:05 pace
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10x200m @5Kp06:25 pace00:48 split1x1miles @Mp07:27 pace
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10x200m @JOGRecoveries10:38 pace01:20 split1x3mins @EZP09:05 pace
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6x100m @1Mp05:52 pace00:22 split1x1miles @HMp07:07 pace
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6x100m @JOGRecoveries10:38 pace00:40 split1x1miles @EZp09:05 pace
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-246/173.07.06/185.35.3 miles6/193.07.06/205.0 miles5.06/210.00.06/223.05.06/238.012.03410
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Rest DaySpeed IntervalsEZ RunRest DayEZ RunLong Run
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1x1200m @HMp100/100s07:07 pace05:20 split5 miles @EZp09:05 pace1x1miles @EZp09:05 pace4 miles @EZp09:05 pace10 miles @EZp09:05 pace
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9x400m @5Kp06:25 pace01:36 split1x2miles @Mp07:27 pace
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9x200m @JOGRecoveries10:38 pace01:20 split1x2miles @EZp09:05 pace
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6x100m @1Mp05:52 pace00:22 split
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6x200m @JOGRecoveries10:38 pace01:20 split
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-236/240.00.06/255.05.0 miles6/262.03.06/274.0 miles4.06/280.00.06/293.05.06/305.07.0226
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Rest DaySpeed IntervalsEZ RunRest DayEZ RunLong Run
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1x1600m @HMp100/100s07:07 pace07:07 split3 miles @EZp09:05 pace1x1miles @EZp09:05 pace4 miles @EZp09:05 pace6 miles @EZp09:05 pace
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4x400m @10Kp06:45 pace01:41 split1x1miles @Mp07:27 pace
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4x400m @JOGRecoveries10:38 pace02:39 split1x2miles @EZp09:05 pace
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4x400m @5Kp06:25 pace01:36 split
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4x400m @JOGRecoveries10:38 pace02:39 split
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42
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-227/13.07.07/22.52.5 miles7/32.03.07/42.5 miles2.57/50.00.07/63.05.07/78.012.02710
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Rest DaySpeed IntervalsEZ RunRest DayEZ RunLong Run
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1x1600m @HMp100/100s07:07 pace07:07 split3 miles @EZp09:05 pace1x2.5miles @5Kp06:25 pace4 miles @EZp09:05 pace10 miles @EZp09:05 pace
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6x200m @5Kp06:25 pace00:48 split
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6x200m @JOGRecoveries10:38 pace01:20 split
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50
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-217/80.00.07/94.84.8 miles7/103.04.07/115.3 miles5.37/120.00.07/133.05.07/148.010.0279
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Rest DaySpeed Progression IntervalsEZ RunRest DayEZ RunLong Run
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1x1600m @HMp100/100s07:07 pace07:07 split4 miles @EZp09:05 pace1x1miles @EZp09:05 pace4 miles @EZp09:05 pace9 miles @EZp09:05 pace
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2x800m @10KpProg: 10Kp/5Kp06:45 pace03:23 split2x1miles @HMp07:07 pace
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2x400m @JOGRecoveries10:38 pace02:39 split1x0.5miles @EZp09:05 pace
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4x400m @5KpProg: 5Kp/1Mp06:25 pace01:36 split4x0.5mins @1Mp05:52 pace
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4x200m @JOGRecoveries10:38 pace01:20 split4x1mins @EZp09:05 pace
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6x100m @800p"Sprint"04:50 pace00:18 split1x1miles @EZp09:05 pace
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6x100m @JOGRecoveries10:38 pace00:40 split
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-207/153.05.07/164.84.8 miles7/173.06.07/184.0 miles4.07/190.00.07/203.05.07/215.06.0276
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Rest DaySpeed IntervalsEZ RunRest DayEZ RunLong Run
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1x1600m @HMp100/100s07:07 pace07:07 split5 miles @EZp09:05 pace1x1miles @EZp09:05 pace4 miles @EZp09:05 pace6 miles @EZp09:05 pace
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6x400m @5Kp06:25 pace01:36 split1x0.5miles @10Kp06:45 pace
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6x200m @JOGRecoveries10:38 pace01:20 split1x0.5miles @EZp09:05 pace
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4x400m @5KpProg: 5Kp/1Mp06:25 pace01:36 split1x0.5miles @5Kp06:25 pace
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4x200m @JOGRecoveries10:38 pace01:20 split1x1.5miles @EZp09:05 pace
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-197/222.03.07/234.34.3 miles7/243.04.07/256.0 miles6.07/260.00.07/273.05.07/283.04.0244
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Rest DaySpeed IntervalsEZ RunRest DayRiNo 5KLong Run
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1x1600m @EZpWarmup09:05 pace09:05 split4 miles @EZp09:05 pace1x1miles @EZp09:05 pace3 miles @5Kp06:25 pace4 miles @EZp09:05 pace
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2x400m @5Kp06:25 pace01:36 split8x0.25miles @Mp07:27 pace
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2x200m @JOGRecoveries10:38 pace01:20 split8x0.25miles @EZp09:05 pace
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4x400m @5KpProg: 5Kp/1Mp06:25 pace01:36 split1x1miles @EZp09:05 pace
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4x200m @JOGRecoveries10:38 pace01:20 split
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4x200m @800p"Sprint"04:50 pace00:36 split
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4x200m @JOGRecoveries10:38 pace01:20 split
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Initial Buildup-187/290.04.07/304.04.0 miles7/313.08.08/16.5 miles6.58/20.00.08/33.09.08/46.013.03410
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Rest DaySpeed IntervalsEZ RunRest DayEZ RunLong Run
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1x1600m @HMp100/100s07:07 pace07:07 split6 miles @EZp09:05 pace1x2miles @EZp09:05 pace6 miles @EZp09:05 pace10 miles @EZp09:05 pace
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4x400m @Mp07:27 pace01:52 split4x0.5miles @HMp07:07 pace
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4x200m @JOGRecoveries10:38 pace01:20 split3x0.5miles @EZp09:05 pace
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4x400m @10Kp06:45 pace01:41 split1x1miles @EZp09:05 pace
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4x200m @JOGRecoveries10:38 pace01:20 split
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-178/50.04.08/64.84.8 miles8/73.08.08/87.0 miles7.08/90.00.08/105.010.08/118.015.03812
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Rest DaySpeed IntervalsEZ RunRest DayEZ RunLong Run
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1x1200m @HMp100/100s07:07 pace05:20 split6 miles @EZp09:05 pace1x2miles @EZp09:05 pace8 miles @EZp09:05 pace12 miles @EZp09:05 pace
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4x400m @Mp07:27 pace01:52 split4x0.75miles @Mp07:27 pace
92
4x200m @JOGRecoveries10:38 pace01:20 split4x0.25miles @EZp09:05 pace
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4x400m @HMp07:07 pace01:47 split1x1miles @EZp09:05 pace
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4x200m @JOGRecoveries10:38 pace01:20 split
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4x200m @5Kp05:27 pace00:41 split
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4x200m @JOGRecoveries10:38 pace01:20 split
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-168/120.04.08/136.36.3 miles8/144.08.08/156.0 miles6.08/160.00.08/173.08.08/188.016.03812
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Rest DaySpeed IntervalsEZ RunRest DayEZ RunLong Run
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1x2000m @HMp100/100s07:07 pace08:54 split6 miles @EZp09:05 pace1x1miles @EZp09:05 pace6 miles @EZp09:05 pace12 miles @EZp09:05 pace
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9x400m @HMp07:07 pace01:47 split1x2miles @Tempo08:11 pace
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