COH Chicago 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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100%
<-- 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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10/13/2019
<-- 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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Initial Buildup-186/30.04.06/44.04.0 miles6/53.08.06/66.5 miles6.56/70.00.06/83.09.06/96.013.04513
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EZ RunSpeed IntervalsEZ RunRest DayEZ RunLong Run
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4 miles @EZp09:05 pace1x1600m @HMp100/100s07:07 pace07:07 split8 miles @EZp09:05 pace1x2miles @EZp09:05 pace9 miles @EZp09:05 pace13 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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15
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-176/100.04.06/114.84.8 miles6/123.08.06/137.4 miles7.46/140.00.06/155.010.06/168.015.04915
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EZ RunSpeed IntervalsEZ RunRest DayEZ RunLong Run
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4 miles @EZp09:05 pace1x1200m @HMp100/100s07:07 pace05:20 split8 miles @EZp09:05 pace1x1miles @EZp09:05 pace10 miles @EZp09:05 pace15 miles @EZp09:05 pace
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4x400m @Mp07:27 pace01:52 split6x0.25miles @Mp07:27 pace
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4x200m @JOGRecoveries10:38 pace01:20 split6x0.25miles @EZp09:05 pace
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4x400m @HMp07:07 pace01:47 split1x1miles @Mp07:27 pace
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4x200m @JOGRecoveries10:38 pace01:20 split1x3mins @EZP09:05 pace
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4x200m @5Kp05:27 pace00:41 split1x1miles @HMp07:07 pace
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4x200m @JOGRecoveries10:38 pace01:20 split1x1miles @EZp09:05 pace
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-166/170.04.06/187.87.8 miles6/194.08.06/207.0 miles7.06/210.00.06/223.08.06/238.016.05116
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EZ RunSpeed IntervalsEZ RunRest DayEZ RunLong Run
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4 miles @EZp09:05 pace1x2000m @HMp100/100s07:07 pace08:54 split8 miles @EZp09:05 pace1x1miles @EZp09:05 pace8 miles @EZp09:05 pace16 miles @EZp09:05 pace
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12x400m @HMp07:07 pace01:47 split1x3miles @Tempo08:11 pace
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12x200m @JOGRecoveries10:38 pace01:20 split1x1miles @EZp09:05 pace
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4x400m @10Kp06:45 pace01:41 split1x1miles @Mp07:27 pace
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4x200m @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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-156/240.04.06/2512.312.3 miles6/263.08.06/277.0 miles7.06/280.00.06/295.010.06/3012.018.05918
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EZ RunSpeed IntervalsEZ RunRest DayEZ RunLong Run
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4 miles @EZp09:05 pace1x1600m @EZpWarmup09:05 pace09:05 split8 miles @EZp09:05 pace1x1miles @EZp09:05 pace10 miles @EZp09:05 pace18 miles @EZp09:05 pace
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10x800m @HMp07:07 pace03:33 split1x4miles @Tempo08:11 pace
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10x400m @JOGRecoveries10:38 pace02:39 split1x1miles @Mp07:27 pace
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10x400m @10Kp06:45 pace01:41 split1x1miles @EZp09:05 pace
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10x200m @JOGRecoveries10:38 pace01:20 split
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-147/10.04.07/24.44.4 miles7/34.08.07/45.5 miles5.57/50.00.07/65.010.07/79.019.05119
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EZ RunSpeed PyramidsEZ RunRest DayEZ RunLong Run + Intervals
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4 miles @EZp09:05 pace1x2000m @HMp100/100s07:07 pace08:54 split8 miles @EZp09:05 pace1x1miles @EZp09:05 pace10 miles @EZp09:05 pace4 miles @EZp09:05 pace
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1x2000m @10Kp2-4-8-4-2 Pyramid06:45 pace08:27 split1x2miles @Mp07:27 pace2 miles @Mp07:27 pace
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5x200m @JOGRecoveries10:38 pace01:20 split1x1miles @HMp07:07 pace2 miles @EZp09:05 pace
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1x1200m @5Kp2-4-4-2 Pyramid06:25 pace04:49 split1x0.5miles @10Kp06:45 pace1 miles @Mp07:27 pace
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4x200m @JOGRecoveries10:38 pace01:20 split1x1miles @EZp09:05 pace10 miles @EZp09:05 pace
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-137/80.04.07/96.06.0 miles7/103.08.07/117.5 miles7.57/120.00.07/134.010.07/1411.014.05014
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EZ RunSpeed IntervalsEZ RunRest DayEZ RunLong Run
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4 miles @EZp09:05 pace1x2000m @HMp100/100s07:07 pace08:54 split8 miles @EZp09:05 pace1x1miles @EZp09:05 pace10 miles @EZp09:05 pace14 miles @EZp09:05 pace
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12x400m @5Kp06:25 pace01:36 split4x8mins @HMp07:07 pace
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12x200m @JOGRecoveries10:38 pace01:20 split3x3mins @EZp09:05 pace
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2x100m @1Mp05:52 pace00:22 split1x1miles @EZp09:05 pace
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2x100m @JOGRecoveries10:38 pace00:40 split
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Overload-127/150.04.07/167.37.3 miles7/174.08.07/186.1 miles6.17/190.00.07/205.010.07/2113.019.05419
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EZ RunSpeed IntervalsEZ RunRest DayEZ RunLong Run + Intervals
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4 miles @EZp09:05 pace1x1600m @EZpWarmup09:05 pace09:05 split8 miles @EZp09:05 pace1x1miles @EZp09:05 pace10 miles @EZp09:05 pace8 miles @EZp09:05 pace
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10x800m @10Kp06:45 pace03:23 split2x10mins @HMp07:07 pace8 x 4 min @Mp07:27 pace
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10x200m @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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-117/220.04.07/237.47.4 miles7/243.08.07/258.0 miles8.07/260.00.07/273.05.07/286.010.04210
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EZ RunDown-the-Ladder IntervalsEZ RunRest DayRiNo 5KLong Run
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4 miles @EZp09:05 pace1x1600m @EZp09:05 pace09:05 split8 miles @EZp09:05 pace1x1miles @EZp09:05 pace3.1 miles @5Kp06:25 pace10 miles @EZp09:05 pace
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3x1200m @HMp07:07 pace05:20 split12x0.25miles @Mp07:27 pace
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3x400m @JOGRecoveries10:38 pace02:39 split12x0.25miles @EZp09:05 pace
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3x800m @10Kp06:45 pace03:23 split1x1miles @EZp09:05 pace
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3x400m @JOGRecoveries10:38 pace02:39 split
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3x400m @5Kp05:27 pace01:22 split
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3x200m @JOGRecoveries10:38 pace01:20 split
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-107/290.08.07/3011.011.0 miles7/314.08.08/16.0 miles6.08/20.00.08/35.010.08/416.020.06320
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EZ RunSpeed IntervalsEZ RunRest DayEZ RunLong Run
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8 miles @EZp09:05 pace1x1600m @EZpWarmup09:05 pace09:05 split8 miles @EZp09:05 pace1x1miles @EZp09:05 pace10 miles @EZp09:05 pace20 miles @EZp09:05 pace
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8x1200m @HMp07:07 pace05:20 split1x4miles @HMp07:07 pace
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8x400m @JOGRecoveries10:38 pace02:39 split1x1miles @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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-98/50.07.08/610.810.8 miles8/73.08.08/89.1 miles9.18/95.07.08/105.012.08/1112.012.06612
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EZ RunCanova IntervalsEZ RunEZ RunEZ RunLong Run
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7 miles @EZp09:05 pace1x1600m @EZp09:05 pace09:05 split8 miles @EZp09:05 pace1x1miles @EZp09:05 pace7 miles @EZp09:05 pace12 miles @EZp09:05 pace12 miles @EZp09:05 pace
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8x800m @HMp"Fast" Interval07:07 pace03:33 split3x15mins @Mp07:27 paceinclude 30 mins@Mp07:27 pace
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7x1200m @CANr"Slow" Interval07:49 pace05:52 split2x4mins @EZp09:05 pace
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1x800m @EZpRecovery09:05 pace04:32 split1x1miles @EZp09:05 pace
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96
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-88/120.06.08/138.38.3 miles8/144.08.08/157.0 miles7.08/160.00.08/175.010.08/1819.022.06122
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EZ RunDown-the-Ladder IntervalsEZ RunRest DayEZ RunLong Run
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6 miles @EZp09:05 pace1x1600m @EZpWarmup09:05 pace09:05 split8 miles @EZp09:05 pace1x1miles @EZp09:05 pace10 miles @EZp09:05 pace22 miles @EZp09:05 pace
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4x1200m @HMp07:07 pace05:20 split1x2miles @Mp07:27 pace
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