2019 COH Training
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1
FocusWk MilesMonTues (Speed)WedThurs (Tempo)FriSatSun (Long Run)
2
Week 11/281/291/301/312/12/22/3
3
BB 10K,
Colfax Relay
20 - 252 - 4 miles @EZp
Rest/XT or
4 miles
@EZp
2 - 4 miles @EZp
1 mile Warmup @EZp
3-4 x 2 min, "Comfortably Hard"
2 min recoveries @EZp
1 mile @EZp
Rest2 - 4 miles @EZp
4 - 6 miles @EZp
4
Colfax Marathon35 - 58Rest/XT or
2 - 4 miles
@EZp
1 mile Warmup @EZp
8-10 x 800m @HMp
400m recoveries @Jog
8-10 x 400m @10Kp
200m recoveries @Jog
4 - 8 miles @EZp
1 mile @EZp
4 miles, "Comfortably Hard"
1 mile @Mp
1 mile @EZp
Rest5 - 10 miles @EZp
9 - 17 miles @EZp
5
Week 22/42/52/62/72/82/92/10
6
BB 10K,
Colfax Relay
20 - 252 - 4 miles @EZp
Rest/XT or
4 miles
@EZp
2 - 4 miles @EZp
1 mile Warmup @EZp
2-3 x 3 min, "Comfortably Hard"
2 min recoveries @EZp
1 mile @EZp
RestRest/XT or
3 - 5 miles
@EZp
4 - 6 miles @EZp
7
Colfax Marathon29 - 50Rest/XT or
2 - 4 miles
@EZp
2000m 100/100s Warmup
200,400,800,400,200 @10Kp
200m recoveries @Jog
200,400,400,200 @5Kp
200m recoveries @Jog
6 - 8 miles @EZp
1 mile @EZp
2 mile @Mp
1 mile @HMp
half mile @10Kp
Rest5 - 10 miles @EZp
9 - 19 miles Total:
4 miles @EZp
2 miles @Mp
2 miles @EZp
1 miles @Mp
balance @EZp
8
Week 32/112/122/132/142/152/162/17
9
BB 10K,
Colfax Relay
25 - 30Rest/XT or
2 - 4 miles
@EZp
[group warmup and drills]
1200m 100/100s
4-6 x 400m @Mp, 200m recoveries
2-3 x 200m @10Kp, 200m recoveries
2 x 100m @5Kp, 100m recoveries
2 - 4 miles @EZp
Hill/Stair Workout
(Denver: 16th & 18th St Bridges)
Rest/XT or
3 - 5 miles
@EZp
Rest/XT or
3 - 5 miles
@EZp
5 - 7 miles @EZp
10
Colfax Marathon32 - 50Rest/XT or
2 - 4 miles
@EZp
[group warmup and drills]
2000m 100/100s
10-12 x 400m @5Kp
200m recoveries @Jog
2 x 100m @1Mp
4 - 8 miles @EZp
Hill/Stair Workout
(Denver: 16th & 18th St Bridges)
Rest5 - 10 miles @EZp
11 - 14 miles @EZp
11
Week 42/182/192/202/212/222/232/24
12
BB 10K,
Colfax Relay
25 - 35Rest/XT or
2 - 4 miles
@EZp
[group warmup and drills]
1200m 100/100s
1 x 800m @Mp, 400m recovery
4 x 400m @HMp, 200m recoveries
4 x 200m @10Kp, 100m recoveries
Rest/XT or
2 - 4 miles
@EZp
2 miles @EZp
2-4 x 1200m "Comfortably Hard"
400m recoveries @EZp
Rest/XT or
3 - 5 miles
@EZp
Rest/XT or
3 - 5 miles
@EZp
West Side Best Side XC Race
13
Colfax Marathon35 - 55Rest/XT or
2 - 4 miles
@EZp
[group warmup and drills]
8-10 x 800m @10Kp
200m recoveries @Jog
4 - 8 miles @EZp
1 mile Warmup @EZp
4 x 8 mins @HMp
3 min recoveries @EZp
1 mile @EZp
Rest5 - 10 miles @EZp
13 - 19 miles Total:
8 miles @EZp
8 x 4 min @Mp
5 min recoveries @Jog
balance @EZp
14
Week 52/252/262/272/283/13/23/3
15
BB 10K,
Colfax Relay
25 - 35Rest/XT or
3 - 7 miles
@EZp
[group warmup and drills]
2 x 800m @HMp
2 x 400m @10Kp
4 x 100m @5Kp
200-400m Recovery @Jog
Rest/XT or
2 - 4 miles
@EZp
1 mile @EZp
1 mile "Comfortably Hard"
1 mile @EZp
1 mile "Comfortably Hard"
Rest/XT or
3 - 7 miles
@EZp
Rest/XT or
3 - 7 miles
@EZp
6 - 9 miles @EZp
16
Colfax Marathon33 - 45Rest[group warmup and drills]
3 x 1200m @HMp
3 x 800m @10Kp
3 x 400m @5Kp
200-400m Recovery @Jog
4 - 8 miles @EZp
1 mile @EZp
2 x 10 mins @HMp
3 min recoveries @EZp
1 mile @EZp
Rest5 - 12 miles @EZp
14 miles @EZp
17
Week 63/43/53/63/73/83/93/10
18
BB 10K,
Colfax Relay
25 - 35Rest/XT or
3 - 7 miles
@EZp
[group warmup and drills]
Set 1: 4 x 1200m @HMp
Set 2: 4 x 200m @5Kp
400m recoveries @EZp
Rest/XT or
2 - 4 miles
@EZp
1 mile @EZp
2 miles "Comfortably Hard"
1 mile @Mp
1 mile @EZp
Rest/XT or
3 - 7 miles
@EZp
Rest/XT or
3 - 7 miles
@EZp
6 - 9 miles @EZp
19
Colfax Marathon40 - 63Rest/XT or
2 - 8 miles
@EZp
[group warmup and drills]
Set 1: 6-8 x 1200m @HMp
Set 2: 4 x 400m @5Kp
400m recoveries @EZp
4 - 8 miles @EZp
1 mile @EZp
4 miles @Mp
1 mile @EZp
Rest5 - 10 miles @EZp
16 - 20 miles @EZp
20
Week 73/113/123/133/143/153/163/17
21
BB 10K,
Colfax Relay
30 - 40Rest/XT or
3 - 7 miles
@EZp
[group warmup and drills]
2 x 800m @10Kp
4 x 400m @5Kp
4 x 100m @1Mp
200-400m Recovery @Jog
Rest/XT or
3 - 7 miles
@EZp
1 mile @EZp
1 mile @Mp
half mile @HMp
half mile @10Kp
Rest/XT or
3 - 7 miles
@EZp
Rest/XT or
3 - 7 miles
@EZp
7 - 10 miles @EZp
22
Colfax Marathon36 - 53Rest/XT or
2 - 4 miles
@EZp
[group warmup and drills]
Canova Workout
6-8 x 800m @HMp
6-8 x 800m @Mp
4 - 8 miles @EZp
1 mile @EZp
3 x 15 mins @HMp
4 min recoveries @EZp
Rest5 - 12 miles @EZp
12 miles @EZp
include 30 mins @Mp
23
Week 83/183/193/203/213/223/233/24
24
BB 10K,
Colfax Relay
30 - 40Rest/XT or
3 - 7 miles
@EZp
Hills Intervals
half mile Warmup Jog
3-4 x 800m @HMp
Rest/XT or
3 - 7 miles
@EZp
1 mile Warmup @EZp
3 x 8 mins @HMp
3 min recoveries @EZp
1 mile @EZp
Rest/XT or
3 - 7 miles
@EZp
Rest/XT or
3 - 7 miles
@EZp
8 - 11 miles @EZp
25
Colfax Marathon39 - 57Rest/XT or
2 - 6 miles
@EZp
1 mile Warmup @EZp
2 x 1200m @HMp
4 x 800m @10Kp
2 x 400m @5Kp
200-400m Recovery @Jog
4 - 8 miles @EZp
1 mile @EZp
2 miles @Mp
2 miles @HMp
1 mile @10Kp
Rest5 - 10 miles @EZp
19 - 22 miles @EZp
26
Week 93/253/263/273/283/293/303/31
27
BB 10K,
Colfax Relay
30 - 45Rest/XT or
3 - 7 miles
@EZp
Set 1: Progression Intervals
4 x 1200m (400m @HMp, 400m @10Kp, 400m @5Kp)
400m recoveries @Jog
Set 2: 4 x 100m @1Mp
100m recoveries @Jog
Rest/XT or
3 - 7 miles
@EZp
1 mile @EZp
3 x 10 mins @HMp
3 min recoveries @EZp
1 mile @EZp
Rest/XT or
3 - 7 miles
@EZp
Rest/XT or
3 - 7 miles
@EZp
West Side Best Side XC Race
28
Colfax Marathon44 - 55Rest/XT or
2 - 4 miles
@EZp
1 mile Warmup @EZp
2-3 x 2000m @HMp
4 x 2000m @Mp
400m Jog recoveries
800m Jog between sets
4 x 100m striders @5Kp
4 - 8 miles @EZp
1 mile @EZp
2 miles @Mp
1 mile @EZp
5 - 8 miles @EZp
5 miles @EZp
Half Marathon or Hard Run
13.1 miles @Mp
29
Week 104/14/24/34/44/54/64/7
30
BB 10K,
Colfax Relay
30 - 45Rest/XT or
3 - 7 miles
@EZp
Intervals
2 x 1200m @HMp
6-8 x 800m @10Kp
3 x 200m @5Kp
200m recoveries @Jog
Rest/XT or
3 - 7 miles
@EZp
Hills Intervals
6 - 8 x 17th St @Mp
Rest/XT or
3 - 7 miles
@EZp
Rest/XT or
3 - 7 miles
@EZp
8 - 13 miles @EZp
31
Colfax Marathon45 - 70Rest/XT or
2 - 4 miles
@EZp
1 mile Warmup @EZp
3 x 2000m @HMp
4 x 800m @10Kp
3 x 400m @5Kp
400m recoveries @Jog
4 - 8 miles @EZp
1 mile @EZp
4 miles @Mp
2 miles @EZp
7 - 14 miles @EZp
5 - 12 miles @EZp
13 - 16 miles @EZp
include 30 mins @Mp
32
Week 114/84/94/104/114/124/134/14
33
BB 10K,
Colfax Relay
30 - 45Rest/XT or
3 - 7 miles
@EZp
Canova Workout
1 mile Warmup @EZp
6-8 x 800m @10Kp
6-8 x 800m @Mp
Rest/XT or
3 - 7 miles
@EZp
1 mile @EZp
4 miles @Mp
1 mile @EZp
Rest/XT or
3 - 7 miles
@EZp
Rest/XT or
3 - 7 miles
@EZp
8 - 13 miles @EZp
including 10 mins @10Kp
34
Colfax Half Marathon35 - 45Rest/XT or
5-8M Run
@EZp
1 mile Warmup @EZp
2 x 1 mile @HMp
2 x 1 mile @10Kp
800m recoveries @EZp
4 x 100m striders @5Kp
Rest/XT or
5 - 8M Run
@EZp
1 mile @EZp
1 x 2 mile @Mp
2 x 1 mile @HMp
half mile recoveries @Jog
Rest/XT or
3 - 5M Run
@EZp
3-7M Run
@EZp
Long Run
11 - 15 miles @ EZp
including 3 x 5 mins @ 10Kp
~5 mins between intervals
35
Colfax Marathon56 - 83Rest/XT or
4 - 10 miles
@EZp
1 mile Warmup @EZp
2 x 1 mile @HMp
2 x 1 mile @10Kp
800m recoveries @EZp
4 x 100m striders @5Kp
4 - 12 miles @EZp
1 mile @EZp
1 x 2 mile @Mp
2 x 1 mile @HMp
half mile recoveries @Jog
5 - 10 miles @EZp
5 - 10 miles @EZp
19 - 22 miles @EZp
include 30 mins @Mp
36
Week 124/154/164/174/184/194/204/21
37
BB 10K,
Colfax Relay
35 - 50Rest/XT or
3 - 7 miles
@EZp
2000m 100/100s Warmup
200,400,800,400,200 @10Kp
200m recoveries @Jog
200,400,400,200 @5Kp
200m recoveries @Jog
Rest/XT or
3 - 7 miles
@EZp
1 mile @EZp
3 x 15 mins @HMp
4 min recoveries @EZp
Rest/XT or
3 - 7 miles
@EZp
Rest/XT or
3 - 7 miles
@EZp
8 - 14 miles @EZp
38
Colfax Half Marathon35 - 50Rest/XT or
3-7M Run
@EZp
1 mile Warmup @EZp
6 x 400m @HMp
6 x 400m @10Kp
3 x 800m @HMp
200m recoveries @Jog
(same recovery all intervals)
Rest/XT or
6 - 9M Run
@EZp
1M warmup
1 mile @ Mp
2 miles @ HMp
1 mile @ 10Kp
Rest/XT or
3 - 5M Run
@EZp
3-7M Run
@EZp
Long Run
11 - 15 miles @ EZp
39
Colfax Marathon38 - 54Rest/XT or
2 - 6 miles
@EZp
1 mile Warmup @EZp
3 x 1 mile @HMp
800m recoveries @Jog
4 - 8 miles @EZp
1 mile @EZp
4 miles @Mp
1 mile @HMp
1 mile @EZp
Rest5 - 10 miles @EZp
16 - 17 miles @EZp
include 30 mins @Mp
40
Week 134/224/234/244/254/264/274/28
41
BB 10K,
Colfax Relay
35 - 50Rest/XT or
3 - 7 miles
@EZp
Canova Workout
1 mile Warmup @EZp
3 x 1600m @10Kp
(alternate with):
3 x 1600m @Mp
4 x 100m striders @5Kp
Rest/XT or
3 - 7 miles
@EZp
1 mile @EZp
1 mile @Mp
2 miles @HMp
1 mile @10Kp
Rest/XT or
3 - 7 miles
@EZp
Rest/XT or
3 - 7 miles
@EZp
8 - 12 miles @EZp
including 15 mins @10Kp
42
Colfax Half Marathon25 - 30Rest/XTCanova Workout
1 mile Warmup @EZp
3 x 1600m @10Kp
(alternate with):
3 x 1600m @Mp
4 x 100m striders @5Kp
Rest/XT or
4 - 6M Run
@EZp
1M warmup
1 mile @ Mp
1 mile @ HMp
Rest3-7M Run
@EZp
8 - 11 miles @ EZp
including 10 mins @ HMp
43
Colfax Marathon36 - 49Rest1 mile Warmup @EZp
4 x 1200m @Mp
400m recoveries @Jog
4 - 8 miles @EZp
1 mile @EZp
7 miles @Mp
1 mile @HMp
1 mile @EZp
Rest5 - 12 miles @EZp
12 - 14 miles @EZp
include 1 hr @Mp
44
Week 144/294/305/15/25/35/45/5
45
BB 10K,
Colfax Relay
35 - 45Rest/XT or
3 - 7 miles
@EZp
Intervals
2 x 1200m @HMp
6-8 x 800m @10Kp
3 x 200m @5Kp
200m recoveries @Jog
Rest/XT or
3 - 7 miles
@EZp
1 mile @EZp
5 miles @HMp
1 mile @EZp
Rest/XT or
3 - 7 miles
@EZp
Rest/XT or
3 - 7 miles
@EZp
8 - 10 miles @EZp
including 15 mins @10Kp
46
Colfax Half Marathon35 - 45Rest/XT or
3-7M Run
@EZp
Intervals
6 x 800m @10Kp
2 x 1600m @HMp
400m recoveries @Jog
Rest/XT or
6 - 9M Run
@EZp
1M warmup
1 mile @ Mp
1-2 miles @ HMp
1 mile @ 10Kp
Rest/XT or
3 - 5M Run
@EZp
3-7M Run
@EZp
10 - 15 miles @ EZp
including 20 mins @ HMp
47
Colfax Marathon41 - 55Rest/XT or
2 - 4 miles
@EZp
1 mile Warmup @EZp
2 x 1 mile @Mp
800m recoveries @Jog
4 - 8 miles @EZp
1 mile @EZp
10 miles @Mp
1 mile @EZp
Rest5 - 10 miles @EZp
16 - 17 miles @EZp
48
Week 155/65/75/85/95/105/115/12
49
BB 10K,
Colfax Relay
35 - 50Rest/XT or
3 - 7 miles
@EZp
Intervals
3 x 1600m @10Kp
400m recoveries @ Jog
2 x 800m @5Kp
200m recoveries @Jog
Rest/XT or
3 - 7 miles
@EZp
1 mile @EZp
2 miles @HMp
2 miles @10Kp
1 miles @EZp
Rest/XT or
3 - 7 miles
@EZp
Rest/XT or
3 - 7 miles
@EZp
8 - 15 miles @EZp
50
Colfax Half Marathon30 - 40Rest/XT or
3-7M Run
@EZp
Intervals
4 - 6 x 800m @ HMp
4 x 200m @ 5Kp
400m recoveries @Jog
3-4M Run
@EZp
1M warmup
5 miles @ HMp
1M cooldown
Rest/XT or
3 - 5M Run
@EZp
3-7M Run
@EZp
8 miles @ EZp
51
Colfax Marathon32 - 44Rest1 mile Warmup @EZp
4 x 1200m @Mp
400m recoveries @Jog
5 - 10 miles @EZp
1 mile @EZp
6 miles @Mp
1 mile @EZp
2 - 3 miles @EZp
4 - 8 miles @EZp
8 - 10 miles @EZp
52
Week 165/135/145/155/165/175/185/19
53
BB 10K,
Colfax Relay
35 - 45Rest/XT or
3 - 7 miles
@EZp
1 mile Warmup @EZp
12 x 400m @10Kp
400m recoveries @Jog
Rest/XT or
3 - 7 miles
@EZp
BB 10K Workout Only:
1 mile @EZp
1-3 x 1 mile @HMp
2 x 1 mile @10Kp
4 min recoveries @Jog
Rest/XT or
3 - 7 miles
@EZp
Rest/XT or
3 - 7 miles
@EZp
Colfax Relay
54
Colfax Half Marathon23 - 253M Run
@EZp
1 mile Warmup @EZp
3 x 1200m @HMp
800m recoveries @Jog
Rest1M warmup
half mile @ HMp
1M cooldown
Rest or 1-2M JogRest or 1-2M JogColfax Half Marathon
55
Colfax Marathon32 - 34Rest1 mile Warmup @EZp
2 x 1 mile @Mp
800m recoveries @Jog
Rest1M warmup
half mile @Mp
1M cooldown
RestRest or
1-2 miles
@Jog
Colfax Marathon
56
Week 175/205/215/225/235/245/255/26
57
BB 10K,
Colfax Relay
10 - 12RestBB Runners ONLY
1 mile Warmup @EZp
6-12 x 200m @10Kp
200m recoveries (non-Colfax)
400m recoveries (Colfax runners)
3M Run
@EZp
No workout Scheduled
BB Runners
1M warmup
1 mile @10Kp
1M cooldown
Rest or 1-2M Jog3M Run
@EZp
Rest
58
Colfax Half Marathon12 - 13RestRest2M Run
@EZp
No Workout Scheduled
2M Run
@EZp
Rest or 1-2M Run
@EZp
Rest4M Run
@EZp
59
Colfax Marathon0RestRestRestNo Workout Scheduled
Rest
RestRestRest
60
Week 185/275/285/295/305/316/16/2
61
BB 10K,
Colfax Relay
0 - 6 (excl. race)Bolder Boulder 10KNo Workout ScheduledRestEZ Group RunRestRestRest or 1-2M Jog
62
Colfax Marathon0 - 10RestNo Workout ScheduledRest or 1-2M JogEZ Group RunRest or 1-2M JogRest or 1-2M JogRest or 1-2M Jog
63
Week 196/46/56/66/76/86/96/10
64
Short Distance25 - 35Rest/XT or
3 - 7 miles
@EZp
Progression Intervals
4 x 1200m (HMp, 10Kp, 5Kp)
400m recoveries @Jog
4 x 100m @1Mp
100m recoveries @Jog
Rest/XT or
6 - 9M Run
@EZp
Progression Run
1 mile @EZp
2 miles "Comfortably Hard"
1 mile @Mp
Cooldown
Rest/XT or
3 - 5M Run
@EZp
3 - 7 miles
@EZp
8 - 12 miles @EZp
65
Rock 'n' Roll Half Marathon25 - 35Rest/XT or
3 - 7 miles
@EZp
Ladder
1 mile Warmup @EZp
2 Sets: 200-400-800 @HMp
400m recoveries @Jog
4 x 200m @10Kp
200m recoveries @Jog
3 - 5 miles
@EZp
Progression Run
1 mile @EZp
2 miles "Comfortably Hard"
1 mile @Mp
Cooldown
Rest/XT or
3 - 5M Run
@EZp
3 - 5 miles
@EZp
5 - 8 miles @EZp
66
October Marathon28 - 42Rest DayLadder
1 mile Warmup @EZp
2 Sets: 200-400-800 @HMp
400m recoveries @Jog
4 x 200m @10Kp
200m recoveries @Jog
4-8 miles @EZpProgression Run
1 mile @EZp
2 miles "Comfortably Hard"
1 mile @Mp
Cooldown
Rest Day2 - 6 miles @EZp 8 - 14 miles @EZp
67
Week 206/116/126/136/146/156/166/17
68
Short Distance25 - 35Rest/XT or
3 - 7 miles
@EZp
Intervals
2 x 800m @HMp
10 x 200m @5Kp
200m recoveries @Jog
6 x 100m @1Mp
100m recoveries @Jog
Rest/XT or
6 - 9M Run
@EZp
Tempo
1 mile @EZp
2 miles @Mp
Cooldown
Rest/XT or
3 - 5M Run
@EZp
Rest
8 - 12 miles @EZp
69
Rock 'n' Roll Half Marathon25 - 35Rest/XT or
3 - 7 miles
@EZp
Speed Intervals
2000m 100/100s Warmup
10 x 400m @HMp
4 x 200m @10Kp
200m recoveries @Jog
4 x 100m @5Kp
3 - 5 miles
@EZp
Progression Run
1 mile @EZp
1 mile @Mp
1 mile @HMp
Cooldown
Rest/XT or
3 - 5M Run
@EZp
3 - 5 miles
@EZp
6 - 9 miles @EZp
70
October Marathon28 - 44Rest DaySpeed Intervals
2000m 100/100s Warmup
10 x 400m @HMp
4 x 200m @10Kp
200m recoveries @Jog
4 x 100m @5Kp
6-8 miles
@EZp
Progression Run
1 mile @EZp
1 mile @Mp
1 mile @HMp
Cooldown
Rest Day3 - 7 miles @EZp 8 - 15 miles @EZp
71
Week 216/186/196/206/216/226/236/24
72
Short Distance30 - 45Rest/XT or
3 - 7 miles
@EZp
Intervals
6-12 x 400m @5Kp
200m recoveries @Jog
3-6 x 100m @1Mp
100m recoveries @Jog
Rest/XT or
3 - 9M Run
@EZp
(lower end for track meet)
Tempo
1 mile @EZp
3 miles @Mp
2-5 min Cooldown

BRR Track Meet
800, Mile, Steeplechase, 5K
Rest/XT or
3 - 5M Run
@EZp
Rest
8 - 12 miles @EZp
73
Rock 'n' Roll Half Marathon25 - 35Rest/XT or
3 - 7 miles
@EZp
Intervals
1 mile Warmup @EZp
6-8 x 800m @HMp
400m recoveries @Jog
6-8 x 400m @10Kp
200m recoveries @Jog
3 - 7 miles
@EZp
Tempo Intervals
1 mile Warmup @EZp
3 x 8 mins @HMp
3 min recoveries @EZp
1 mile @EZp
Rest/XT or
3 - 5M Run
@EZp
3 - 7 miles
@EZp
7 - 10 miles @EZp
74
October Marathon28 - 46Rest DayIntervals
1 mile Warmup @EZp
6-8 x 800m @HMp
400m recoveries @Jog
6-8 x 400m @10Kp
200m recoveries @Jog
4 - 8 miles
@EZp
Tempo Intervals
1 mile Warmup @EZp
3 x 8 mins @HMp
3 min recoveries @EZp
1 mile @EZp
Rest Day3 - 8 miles @EZp 8 - 16 miles @EZp
75
Week 226/256/266/276/286/296/307/1
76
Short Distance30 - 45Rest/XT or
3 - 7 miles
@EZp
Pace Intervals
4 x 400m @10Kp
6-8 x 400m @5Kp
200m recoveries @Jog
Rest/XT or
6 - 9M Run
@EZp
Progression Run
1 mile @EZp
1 mile @Mp
1 mile @HMp
1 mile @10Kp
2-3 min Cooldown
Rest/XT or
3 - 5M Run
@EZp
3 - 7 miles
@EZp

8 - 12 miles @EZp
77
Rock 'n' Roll Half Marathon25 - 35Rest/XT or
3 - 7 miles
@EZp
1 mile Warmup @EZp
8-10 x 800m @HMp
400m recoveries @Jog
8-10 x 400m @10Kp
200m recoveries @Jog
3 - 7 miles
@EZp
Progression Run
1 mile @EZp
2 miles @Mp + 15"-30"
1 mile @Mp
1 mile @EZp
Rest/XT or
3 - 5M Run
@EZp
3 - 7 miles
@EZp

5 - 8 miles @EZp
78
October Marathon28 - 49Rest Day1 mile Warmup @EZp
8-10 x 800m @HMp
400m recoveries @Jog
8-10 x 400m @10Kp
200m recoveries @Jog
4 - 8 miles @EZp
1 mile @EZp
2 miles @Mp + 15"-30"
1 mile @Mp
1 mile @EZp
Rest Day5 - 10 miles @EZp 9 - 17 miles @EZp
79
Week 237/27/37/47/57/67/77/8
80
Short Distance20 - 30Rest/XT or
3 - 7 miles
@EZp
No Workout ScheduledXT and/or
3 - 4 miles @EZp
No Workout ScheduledRest/XT or
3 - 5M Run
@EZp
XT and/or
3 - 4 miles @EZp
4 - 10 miles @EZp
81
Rock 'n' Roll Half Marathon30 - 40Rest/XT or
3 - 7 miles
@EZp
No Workout Scheduled3 - 7 miles
@EZp
No Workout ScheduledRest/XT or
3 - 5M Run
@EZp
3 - 7 miles
@EZp

6 - 9 miles @EZp
82
October Marathon32 - 52Rest/XT or
3 - 7 miles
@EZp
No Workout Scheduled6 - 8 miles @EZp
No Workout ScheduledRest/XT or
3 - 5M Run
@EZp
5 - 10 miles @EZp Long Run + Intervals
1-10 miles @Ezp
2 miles @Mp
2 miles @EZp
1 mile @Mp
4 miles @EZp
83
Week 247/97/107/117/127/137/147/15
84
Short Distance25 - 30Rest/XT
1600m 100/100s
----
2 x 400m/400m @10Kp/5Kp
400m Recoveries
----
4 x 200m/200m @5Kp/1Mp
200m Recoveries
----
6 x 100m @Sprint
100m Recoveries
XT and/or
3 - 4 miles @EZp
1 mile @EZp
2 x 1 mile @HMp
0.5 mile Recoveries
----
4 x 30" @1Mp
1' Recoveries
Cool-down
Rest/XTXT and/or
3 - 4 miles @EZp
8 - 9 miles @EZp
85
Rock 'n' Roll Half Marathon30 - 45Rest/XT or
3 - 7 miles
@EZp
Intervals
8-10 x 800m @HMp
400m recoveries @Jog
8-10 x 400m @10Kp
200m recoveries @Jog
3 - 7 miles
@EZp
1M warmup
3 x 8 mins @HMp
3 min recoveries @EZp
Rest/XT or
3 - 5M Run
@EZp
3 - 7 miles
@EZp

7 - 9 miles @EZp
86
October Marathon32 - 50Rest/XT or
2 - 4 miles
@EZp
2000m 100/100s Warmup
10-12 x 400m @10Kp
200m recoveries @Jog
2 x 100m @1Mp
4 - 8 miles @EZp
1 mile Warmup @EZp
4 x 8 mins @HMp
3 min recoveries @EZp
1 mile @EZp
Rest5 - 10 miles @EZp
11 - 14 miles @EZp
87
Week 257/167/177/187/197/207/217/22
88
Short Distance25 - 40Rest/XT1600m 100/100s
----
3 x 400m @5Kp
200m Recoveries
----
4 x 200m/200m @5Kp/1Mp
200m Recoveries
XT and/or
3 - 4 miles @EZp
1 mile @EZp
0.5 mile @10Kp
0.5 mile Recovery
0.5 mile @5Kp
0.5 mile Recovery
----
3 x 30" @1Mp
1' Recoveries
cooldown
RestRino 5KRest/XT or
2 - 3M Run
@EZp
89
Rock 'n' Roll Half Marathon30 - 45Rest/XT or
3 - 7 miles
@EZp
Intervals
8-10 x 400m @HMp
4 - 6 x 400m @10Kp
2 x 200m @5Kp
2 min recoveries @Jog
Rest/XT or
3 - 7 miles
@EZp
Tempo
1M warmup
2 miles @10Kp
1M cooldown
Rest for Rino 5K or
3 - 5M Run
@EZp
3 - 7 miles
@EZp

8 - 9 miles @EZp
90
October Marathon35 - 55Rest/XT or
2 - 4 miles
@EZp
1 mile Warmup @EZp
8-10 x 800m @10Kp
200m recoveries @Jog
4 - 8 miles @EZp
1 mile @EZp
2 x 10 mins @HMp
3 min recoveries @EZp
1 mile cooldown
Rest5 - 10 miles @EZp
13 - 19 miles Total:
8 miles @EZp
8 x 4 min @Mp
5 min recoveries @Jog
balance @EZp
91
Week 267/237/247/257/267/277/287/29
92
Short Distance25 - 40Rest/XT
1600m 100/100s
----
3 x 400m @5Kp
200m Recoveries
----
4 x 100m/300m @5Kp/1Mp
200m Recoveries
----
4 x 200m @800mp
200m Recoveries
XT and/or
3 - 4 miles @EZp
Hills Intervals
Denver: 4 - 8 x 17th St @Mp
Rest/XTXT and/or
3 - 4 miles @EZp
8 - 9 miles @EZp
93
Rock 'n' Roll Half Marathon30 - 45Rest/XT or
3 - 7 miles
@EZp
Intervals
6-8 x 800m @HMp
2 x 800m @10Kp
400m recoveries @Jog
Rest/XT or
3 - 7 miles
@EZp
Hills Intervals
Denver: 4 - 8 x 17th St @Mp
Rest/XT or
3 - 5M Run
@EZp
3 - 7 miles
@EZp

8 - 10 miles @EZp
including 15 mins @HMp
94
October Marathon33 - 45Rest1 mile Warmup @EZp
3 x 1200m @HMp
3 x 800m @10Kp
3 x 400m @5Kp
200-400m Recovery @Jog
4 - 8 miles @EZp
Hills Intervals
Denver: 6 - 8 x 17th St @Mp
Rest5 - 12 miles @EZp
14 miles @EZp
95
Week 277/307/318/18/28/38/48/5
96
Short Distance25 - 40Rest/XT
1200m 100/100s
----
4 x 400m @5Kp
200m Recoveries
----
12 x 200m @1Mp
200m Recoveries
----
4 x 100m @800mp
100m Recoveries
XT and/or
3 - 4 miles @EZp
1 mile @EZp 2 x 0.5 mile @5Kp 0.5 mile Recoveries ---- 6 x 30" @1Mp 1' Recoveries Cool-down
Rest/XTRest/XT or
3 - 5M Run
@EZp
4 - 10 miles @EZp
97
Rock 'n' Roll Half Marathon30 - 45Rest6-10 x 400m @HMp
1-2 x 1200m @10Kp
400m recoveries @Jog
Rest1M warmup 1 mile @HMp 2M @EZpRest/XT or
3 - 5M Run
@EZp
3 - 7 miles
@EZp

5 - 6 miles @EZp
98
October Marathon40 - 63Rest/XT or
2 - 8 miles
@EZp
Set 1: 6-8 x 1200m @HMp
Set 2: 4 x 400m @5Kp
400m recoveries @EZp
4 - 8 miles @EZp
1 mile @EZp 4 miles @Mp 1 mile @EZp Rest5 - 10 miles @EZp
16 - 20 miles @EZp
99
Week 288/68/78/88/98/108/118/12
100
Short Distance20 - 25Rest
1600m 100/100s
----
4 x 200m @1Mp
200m Recoveries
Pearl St Mile
2 miles @ EZp (Pearl St racers)

Others 1M warmup
2 x 8 mins @HMp
3 min recoveries @EZp
Rest/XTRest/XT and/or
3 - 4 miles @EZp
Rest/XT and/or
3 - 4 miles @EZp
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