COH NYC Marathon 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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11/3/2019
<-- 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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Speed Continuation-216/30.00.06/44.84.8 miles6/53.04.06/65.3 miles5.36/70.00.06/83.05.06/98.010.0279
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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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-206/103.05.06/114.84.8 miles6/123.06.06/137.4 miles7.46/140.00.06/153.05.06/165.08.0317
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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 pace7 miles @EZp09:05 pace
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6x400m @5Kp06:25 pace01:36 split6x0.25miles @Mp07:27 pace
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6x200m @JOGRecoveries10:38 pace01:20 split6x0.25miles @EZp09:05 pace
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4x400m @5KpProg: 5Kp/1Mp06:25 pace01:36 split1x1miles @Mp07:27 pace
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4x200m @JOGRecoveries10:38 pace01:20 split1x3mins @EZP09:05 pace
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1x1miles @HMp07:07 pace
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1x1miles @EZp09:05 pace
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-196/172.03.06/184.34.3 miles6/193.04.06/203.8 miles3.86/210.00.06/223.05.06/238.011.02810
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Rest DaySpeed IntervalsEZ RunRest DayEZ RunLong Run
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1x1600m @EZpWarmup09:05 pace09:05 split4 miles @EZp09:05 pace1x3miles @EZp09:05 pace4 miles @EZp09:05 pace10 miles @EZp09:05 pace
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2x400m @5Kp06:25 pace01:36 split4x0.5mins @5Kp06:25 pace
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2x200m @JOGRecoveries10:38 pace01:20 split4x1mins @EZp09:05 pace
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4x400m @5KpProg: 5Kp/1Mp06:25 pace01:36 split
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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-186/240.04.06/254.04.0 miles6/263.08.06/276.5 miles6.56/280.00.06/293.09.06/306.013.03410
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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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-177/10.04.07/24.84.8 miles7/33.08.07/47.0 miles7.07/50.00.07/65.010.07/78.015.03812
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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
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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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-167/80.04.07/96.36.3 miles7/104.08.07/116.0 miles6.07/120.00.07/133.08.07/148.016.03812
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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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9x200m @JOGRecoveries10:38 pace01:20 split1x1miles @EZp09:05 pace
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3x400m @10Kp06:45 pace01:41 split1x1miles @Mp07:27 pace
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3x200m @JOGRecoveries10:38 pace01:20 split1x1miles @EZp09:05 pace
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2x200m @5Kp06:25 pace00:48 split
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2x200m @JOGRecoveries10:38 pace01:20 split
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-157/150.04.07/1610.010.0 miles7/173.08.07/186.0 miles6.07/190.00.07/205.010.07/2112.018.04615
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Rest DaySpeed IntervalsEZ RunRest DayEZ RunLong Run
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1x1600m @EZpWarmup09:05 pace09:05 split6 miles @EZp09:05 pace1x1miles @EZp09:05 pace8 miles @EZp09:05 pace15 miles @EZp09:05 pace
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8x800m @HMp07:07 pace03:33 split1x3miles @Tempo08:11 pace
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8x400m @JOGRecoveries10:38 pace02:39 split1x1miles @Mp07:27 pace
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8x400m @10Kp06:45 pace01:41 split1x1miles @EZp09:05 pace
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8x200m @JOGRecoveries10:38 pace01:20 split
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-147/220.04.07/234.44.4 miles7/244.08.07/256.0 miles6.07/260.00.07/273.05.07/286.010.0308
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Rest DaySpeed PyramidsEZ RunRest DayRiNo 5KLong Run
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1x2000m @HMp100/100s07:07 pace08:54 split6 miles @EZp09:05 pace1x1miles @EZp09:05 pace3.1 miles @5Kp06:25 pace8 miles @EZp09:05 pace
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1x2000m @10Kp2-4-8-4-2 Pyramid06:45 pace08:27 split8x0.25miles @Mp07:27 pace
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5x200m @JOGRecoveries10:38 pace01:20 split8x0.25miles @EZp09:05 pace
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1x1200m @5Kp2-4-4-2 Pyramid06:25 pace04:49 split1x1miles @EZp09:05 pace
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4x200m @JOGRecoveries10:38 pace01:20 split
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-137/290.04.07/304.94.9 miles7/313.08.08/16.0 miles6.08/20.00.08/34.010.08/49.019.03914
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Rest DaySpeed IntervalsEZ RunRest DayEZ RunLong Run + Intervals
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1x2000m @HMp100/100s07:07 pace08:54 split6 miles @EZp09:05 pace1x1miles @EZp09:05 pace7 miles @EZp09:05 pace4 miles @EZp09:05 pace
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9x400m @5Kp06:25 pace01:36 split3x8mins @HMp07:07 pace2 miles @Mp07:27 pace
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9x200m @JOGRecoveries10:38 pace01:20 split2x3mins @EZp09:05 pace2 miles @EZp09:05 pace
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2x100m @1Mp05:52 pace00:22 split1x1miles @EZp09:05 pace1 miles @Mp07:27 pace
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2x100m @JOGRecoveries10:38 pace00:40 split5 miles @EZp09:05 pace
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Overload-128/50.04.08/66.06.0 miles8/74.08.08/85.6 miles5.68/90.00.08/105.010.08/1111.016.04114
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Rest DaySpeed IntervalsEZ RunRest DayEZ RunLong Run + Intervals
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1x1600m @EZpWarmup09:05 pace09:05 split6 miles @EZp09:05 pace1x1miles @EZp09:05 pace8 miles @EZp09:05 pace8 miles @EZp09:05 pace
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8x800m @10Kp06:45 pace03:23 split2x8mins @HMp07:07 pace8 x 4 min @Mp07:27 pace
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8x200m @JOGRecoveries10:38 pace01:20 split1x3mins @EZp09:05 pace5 min recoveries @JOG10:38 pace
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1x2miles @EZp09:05 pacebalance @EZp09:05 pace
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-118/120.04.08/136.46.4 miles8/143.08.08/156.0 miles6.08/160.00.08/175.012.08/1814.014.04214
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Rest DayDown-the-Ladder IntervalsEZ RunRest DayEZ RunLong Run
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1x1600m @EZp09:05 pace09:05 split6 miles @EZp09:05 pace1x1miles @EZp09:05 pace9 miles @EZp09:05 pace14 miles @EZp09:05 pace
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2x1200m @HMp07:07 pace05:20 split8x0.25miles @Mp07:27 pace
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