philadelphia marathon
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1
MondayTuesday
(SPEEDWORK)
WednesdayThursday
(TEMPO)
FridaySaturday
(LONG RUN)
Sunday
2
3
30311-Aug2345
4
XT3 x 1600mXT4 miles
10:03
Rest10 milesRest
5
(9:29) 400 RI
6
6789101112
7
XT4 x 800mXT5 miles
10:03
Rest12 milesRest
8
(4:37) 2 min RI
9
13141516171819
10
XT
1200m (7:01), 1000m (5:48)
XT5 miles
10:33
Rest13 milesRest
11
800m (4:37), 600m (3:27)
12
400m (2:16) 200m RI
13
20212223242526
14
XT5 x 1000m XT6 miles
10:18
Rest10 milesRest
15
(5:48) 400 RI
16
27282930311-Sep2
17
XT3 x 1600mXT6 miles
10:03
Rest14 milesRest
18
(9:29) 400 RI
19
3456789
20
XT2 x 1200m (7:01) 2 min RI XT6 miles
10:18
Rest16 milesRest
21
4 x 800m (4:37) 2 min RI
22
10111213141516
23
XT6 x 800m XT7 miles
10:03
Rest18 milesRest
24
(4:37) 90 sec RI
25
17181920212223
26
XT
2 x (6 x 400m) (2:16) 90 sec
XT8 miles
10:33
Rest12 milesRest
27
RI, 2 min 30 sec b/w sets
28
24252627282930
29
XT2 x 1600m (9:29) 60 sec RIXT6 miles
10:03
Rest20 milesRest
30
2 x 800m (4:37) 60 sec RI
31
1-Oct234567
32
XT3 x (2 x 1200m) (7:01)XT7 miles
10:52
Rest8-10 milesIBM 10K
33
2 min RI, 4 min b/w sets
34
891011121314
35
XT
1000m (5:48) 2000m (11:57)
XT6 miles
10:03
Rest18 milesRest
36
1000m (5:48) 1000m (5:48)
37
400 RI
38
15161718192021
39
XT3 x 1600m XT8 miles
10:52
Rest16 milesRest
40
9:29
41
22232425262728
42
XT10 x 400m XT6 miles
10:18
Rest20-22 milesRest
43
(2:16) 400 RI
44
2930311-Nov234
45
XT8 x 800mXT7 miles
10:18
Rest12 milesRest
46
4:37
47
567891011
48
XT5 x 1000m XT6 miles
10:03
Rest8 milesRest
49
(5:48) 400 RI
50
12131415161718
51
XT6 x 400m XT3 miles
11:00
RestRestRun Philly
52
(2:16) 400 RISUB-5
53
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