COH NYC Marathon Plan

	A	B	C	D	E	F	G	H	I	J	K	L	M	N	O	P	Q	R	T	U	V	W	X	Y	Z	AA	AB	AC	AD	AE	AF	AI	AL
1	COLORADO HARRIERS
2			3:15:00	<-- Input your goal marathon time (00:00:00)
3			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)
4			11/3/2019	<-- Marathon Date
5			09:05 pace	<--2-4 days per week, this is your Fastest easy pace (slower than this is GREAT too)
6		Wk	Monday			Tuesday								Wednesday			Thursday						Friday			Saturday			Sunday			Week	LR

7	Speed Continuation	-21	6/3	0.0	0.0	6/4				4.8		4.8 miles		6/5	3.0	4.0	6/6				5.3 miles	5.3	6/7	0.0	0.0	6/8	3.0	5.0	6/9	8.0	10.0	27	9
8			Rest Day					Speed Progression Intervals						EZ Run					Tempo Intervals with Speed Pickups				Rest Day			EZ Run			Long Run
9						1	x	1600	m @	HMp	100/100s	07:07 pace	07:07 split	4 miles @	EZp	09:05 pace	1	x	1	miles @	EZp	09:05 pace				4 miles @	EZp	09:05 pace	9 miles @	EZp	09:05 pace
10						2	x	800	m @	10Kp	Prog: 10Kp/5Kp	06:45 pace	03:23 split				2	x	1	miles @	HMp	07:07 pace
11						2	x	400	m @	JOG	Recoveries	10:38 pace	02:39 split				1	x	0.5	miles @	EZp	09:05 pace
12						4	x	400	m @	5Kp	Prog: 5Kp/1Mp	06:25 pace	01:36 split				4	x	0.5	mins @	1Mp	05:52 pace
13						4	x	200	m @	JOG	Recoveries	10:38 pace	01:20 split				4	x	1	mins @	EZp	09:05 pace
14						6	x	100	m @	800p	"Sprint"	04:50 pace	00:18 split				1	x	1	miles @	EZp	09:05 pace
15						6	x	100	m @	JOG	Recoveries	10:38 pace	00:40 split
16		-20	6/10	3.0	5.0	6/11				4.8		4.8 miles		6/12	3.0	6.0	6/13				7.4 miles	7.4	6/14	0.0	0.0	6/15	3.0	5.0	6/16	5.0	8.0	31	7
17			Rest Day					Speed Intervals						EZ Run					Hill + Tempo Hybrid				Rest Day			EZ Run			Long Run
18						1	x	1600	m @	HMp	100/100s	07:07 pace	07:07 split	5 miles @	EZp	09:05 pace	1	x	1	miles @	EZp	09:05 pace				4 miles @	EZp	09:05 pace	7 miles @	EZp	09:05 pace
19						6	x	400	m @	5Kp		06:25 pace	01:36 split				6	x	0.25	miles @	Mp	07:27 pace
20						6	x	200	m @	JOG	Recoveries	10:38 pace	01:20 split				6	x	0.25	miles @	EZp	09:05 pace
21						4	x	400	m @	5Kp	Prog: 5Kp/1Mp	06:25 pace	01:36 split				1	x	1	miles @	Mp	07:27 pace
22						4	x	200	m @	JOG	Recoveries	10:38 pace	01:20 split				1	x	3	mins @	EZP	09:05 pace
23																	1	x	1	miles @	HMp	07:07 pace
24																	1	x	1	miles @	EZp	09:05 pace
25		-19	6/17	2.0	3.0	6/18				4.3		4.3 miles		6/19	3.0	4.0	6/20				3.8 miles	3.8	6/21	0.0	0.0	6/22	3.0	5.0	6/23	8.0	11.0	28	10
26			Rest Day					Speed Intervals						EZ Run					Continuous Pace Run				Rest Day			EZ Run			Long Run
27						1	x	1600	m @	EZp	Warmup	09:05 pace	09:05 split	4 miles @	EZp	09:05 pace	1	x	3	miles @	EZp	09:05 pace				4 miles @	EZp	09:05 pace	10 miles @	EZp	09:05 pace
28						2	x	400	m @	5Kp		06:25 pace	01:36 split				4	x	0.5	mins @	5Kp	06:25 pace
29						2	x	200	m @	JOG	Recoveries	10:38 pace	01:20 split				4	x	1	mins @	EZp	09:05 pace
30						4	x	400	m @	5Kp	Prog: 5Kp/1Mp	06:25 pace	01:36 split
31						4	x	200	m @	JOG	Recoveries	10:38 pace	01:20 split
32						4	x	200	m @	800p	"Sprint"	04:50 pace	00:36 split
33						4	x	200	m @	JOG	Recoveries	10:38 pace	01:20 split
34	Initial Buildup	-18	6/24	0.0	4.0	6/25				4.0		4.0 miles		6/26	3.0	8.0	6/27				6.5 miles	6.5	6/28	0.0	0.0	6/29	3.0	9.0	6/30	6.0	13.0	34	10
35			Rest Day					Speed Intervals						EZ Run					Tempo Intervals				Rest Day			EZ Run			Long Run
36						1	x	1600	m @	HMp	100/100s	07:07 pace	07:07 split	6 miles @	EZp	09:05 pace	1	x	2	miles @	EZp	09:05 pace				6 miles @	EZp	09:05 pace	10 miles @	EZp	09:05 pace
37						4	x	400	m @	Mp		07:27 pace	01:52 split				4	x	0.5	miles @	HMp	07:07 pace
38						4	x	200	m @	JOG	Recoveries	10:38 pace	01:20 split				3	x	0.5	miles @	EZp	09:05 pace
39						4	x	400	m @	10Kp		06:45 pace	01:41 split				1	x	1	miles @	EZp	09:05 pace
40						4	x	200	m @	JOG	Recoveries	10:38 pace	01:20 split
41
42
43		-17	7/1	0.0	4.0	7/2				4.8		4.8 miles		7/3	3.0	8.0	7/4				7.0 miles	7.0	7/5	0.0	0.0	7/6	5.0	10.0	7/7	8.0	15.0	38	12
44			Rest Day					Speed Intervals						EZ Run					Tempo Intervals				Rest Day			EZ Run			Long Run
45						1	x	1200	m @	HMp	100/100s	07:07 pace	05:20 split	6 miles @	EZp	09:05 pace	1	x	2	miles @	EZp	09:05 pace				8 miles @	EZp	09:05 pace	12 miles @	EZp	09:05 pace
46						4	x	400	m @	Mp		07:27 pace	01:52 split				4	x	0.75	miles @	Mp	07:27 pace
47						4	x	200	m @	JOG	Recoveries	10:38 pace	01:20 split				4	x	0.25	miles @	EZp	09:05 pace
48						4	x	400	m @	HMp		07:07 pace	01:47 split				1	x	1	miles @	EZp	09:05 pace
49						4	x	200	m @	JOG	Recoveries	10:38 pace	01:20 split
50						4	x	200	m @	5Kp		05:27 pace	00:41 split
51						4	x	200	m @	JOG	Recoveries	10:38 pace	01:20 split
52		-16	7/8	0.0	4.0	7/9				6.3		6.3 miles		7/10	4.0	8.0	7/11				6.0 miles	6.0	7/12	0.0	0.0	7/13	3.0	8.0	7/14	8.0	16.0	38	12
53			Rest Day					Speed Intervals						EZ Run					Tempo Intervals				Rest Day			EZ Run			Long Run
54						1	x	2000	m @	HMp	100/100s	07:07 pace	08:54 split	6 miles @	EZp	09:05 pace	1	x	1	miles @	EZp	09:05 pace				6 miles @	EZp	09:05 pace	12 miles @	EZp	09:05 pace
55						9	x	400	m @	HMp		07:07 pace	01:47 split				1	x	2	miles @	Tempo	08:11 pace
56						9	x	200	m @	JOG	Recoveries	10:38 pace	01:20 split				1	x	1	miles @	EZp	09:05 pace
57						3	x	400	m @	10Kp		06:45 pace	01:41 split				1	x	1	miles @	Mp	07:27 pace
58						3	x	200	m @	JOG	Recoveries	10:38 pace	01:20 split				1	x	1	miles @	EZp	09:05 pace
59						2	x	200	m @	5Kp		06:25 pace	00:48 split
60						2	x	200	m @	JOG	Recoveries	10:38 pace	01:20 split
61		-15	7/15	0.0	4.0	7/16				10.0		10.0 miles		7/17	3.0	8.0	7/18				6.0 miles	6.0	7/19	0.0	0.0	7/20	5.0	10.0	7/21	12.0	18.0	46	15
62			Rest Day					Speed Intervals						EZ Run					Progression Run				Rest Day			EZ Run			Long Run
63						1	x	1600	m @	EZp	Warmup	09:05 pace	09:05 split	6 miles @	EZp	09:05 pace	1	x	1	miles @	EZp	09:05 pace				8 miles @	EZp	09:05 pace	15 miles @	EZp	09:05 pace
64						8	x	800	m @	HMp		07:07 pace	03:33 split				1	x	3	miles @	Tempo	08:11 pace
65						8	x	400	m @	JOG	Recoveries	10:38 pace	02:39 split				1	x	1	miles @	Mp	07:27 pace
66						8	x	400	m @	10Kp		06:45 pace	01:41 split				1	x	1	miles @	EZp	09:05 pace
67						8	x	200	m @	JOG	Recoveries	10:38 pace	01:20 split
68
69
70		-14	7/22	0.0	4.0	7/23				4.4		4.4 miles		7/24	4.0	8.0	7/25				6.0 miles	6.0	7/26	0.0	0.0	7/27	3.0	5.0	7/28	6.0	10.0	30	8
71			Rest Day					Speed Pyramids						EZ Run					Hill Intervals				Rest Day			RiNo 5K			Long Run
72						1	x	2000	m @	HMp	100/100s	07:07 pace	08:54 split	6 miles @	EZp	09:05 pace	1	x	1	miles @	EZp	09:05 pace				3.1 miles @	5Kp	06:25 pace	8 miles @	EZp	09:05 pace
73						1	x	2000	m @	10Kp	2-4-8-4-2 Pyramid	06:45 pace	08:27 split				8	x	0.25	miles @	Mp	07:27 pace
74						5	x	200	m @	JOG	Recoveries	10:38 pace	01:20 split				8	x	0.25	miles @	EZp	09:05 pace
75						1	x	1200	m @	5Kp	2-4-4-2 Pyramid	06:25 pace	04:49 split				1	x	1	miles @	EZp	09:05 pace
76						4	x	200	m @	JOG	Recoveries	10:38 pace	01:20 split
77
78
79		-13	7/29	0.0	4.0	7/30				4.9		4.9 miles		7/31	3.0	8.0	8/1				6.0 miles	6.0	8/2	0.0	0.0	8/3	4.0	10.0	8/4	9.0	19.0	39	14
80			Rest Day					Speed Intervals						EZ Run					Tempo Intervals				Rest Day			EZ Run			Long Run + Intervals
81						1	x	2000	m @	HMp	100/100s	07:07 pace	08:54 split	6 miles @	EZp	09:05 pace	1	x	1	miles @	EZp	09:05 pace				7 miles @	EZp	09:05 pace	4 miles @	EZp	09:05 pace
82						9	x	400	m @	5Kp		06:25 pace	01:36 split				3	x	8	mins @	HMp	07:07 pace							2 miles @	Mp	07:27 pace
83						9	x	200	m @	JOG	Recoveries	10:38 pace	01:20 split				2	x	3	mins @	EZp	09:05 pace							2 miles @	EZp	09:05 pace
84						2	x	100	m @	1Mp		05:52 pace	00:22 split				1	x	1	miles @	EZp	09:05 pace							1 miles @	Mp	07:27 pace
85						2	x	100	m @	JOG	Recoveries	10:38 pace	00:40 split																5 miles @	EZp	09:05 pace
86
87
88	Overload	-12	8/5	0.0	4.0	8/6				6.0		6.0 miles		8/7	4.0	8.0	8/8				5.6 miles	5.6	8/9	0.0	0.0	8/10	5.0	10.0	8/11	11.0	16.0	41	14
89			Rest Day					Speed Intervals						EZ Run					Tempo Intervals				Rest Day			EZ Run			Long Run + Intervals
90						1	x	1600	m @	EZp	Warmup	09:05 pace	09:05 split	6 miles @	EZp	09:05 pace	1	x	1	miles @	EZp	09:05 pace				8 miles @	EZp	09:05 pace	8 miles @	EZp	09:05 pace
91						8	x	800	m @	10Kp		06:45 pace	03:23 split				2	x	8	mins @	HMp	07:07 pace							8 x 4 min @	Mp	07:27 pace
92						8	x	200	m @	JOG	Recoveries	10:38 pace	01:20 split				1	x	3	mins @	EZp	09:05 pace							5 min recoveries @	JOG	10:38 pace
93																	1	x	2	miles @	EZp	09:05 pace							balance @	EZp	09:05 pace
94
95
96
97		-11	8/12	0.0	4.0	8/13				6.4		6.4 miles		8/14	3.0	8.0	8/15				6.0 miles	6.0	8/16	0.0	0.0	8/17	5.0	12.0	8/18	14.0	14.0	42	14
98			Rest Day					Down-the-Ladder Intervals						EZ Run					Hill Workout				Rest Day			EZ Run			Long Run
99						1	x	1600	m @	EZp		09:05 pace	09:05 split	6 miles @	EZp	09:05 pace	1	x	1	miles @	EZp	09:05 pace				9 miles @	EZp	09:05 pace	14 miles @	EZp	09:05 pace
100						2	x	1200	m @	HMp		07:07 pace	05:20 split				8	x	0.25	miles @	Mp	07:27 pace