Philadelphia Marathon
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1
MondayTuesday
(SPEEDWORK)
WednesdayThursday
(TEMPO)
FridaySaturday (LONG RUN)Sunday
2
3
25-Jun26272829301-Jul
4
P90X Chest /3 milesP90X Legs / Back3 milesP90X Shoulders /5 milesRest
5
Back / ArmsAbsArms / Abs
6
2345678
7
P90X 3 milesP90X Core3 milesP90X Yoga or5 milesRest
8
YogaSynergisticsX Stretch
9
9101112131415
10
P90X RestP90X Upper Body3.5 milesP90X Back /6 milesRest
11
Plyometrics3 miles / 1 mile walkBiceps / Abs
12
16171819202122
13
4 miles4 miles7 milesRest
14
15
23242526272829
16
3.5 miles3.5 miles6 milesRest
17
18
30311-Aug2345
19
3 x 1600m4 miles8 milesRest
20
09:0909:4211:22
21
6789101112
22
4 x 800m5 miles5 milesRest
23
08:5310:5211:37
24
13141516171819
25
1200m, 1000m, 800mRest
26
600m, 400m5 miles9 miles
27
08:5810:1211:37
28
20212223242526
29
5 x 1000m 6 mi10 milesRest
30
08:5809:5711:52
31
27282930311-Sep2
32
3 x 1600m6 mi7 milesRest
33
09:0909:4211:37
34
3456789
35
2 x 1200m, 4 x 800m6 mi12 milesRest
36
08:5809:5711:37
37
10111213141516
38
6 x 800m 7 miles13 milesRest
39
08:5310:1211:07
40
17181920212223
41
2 x (6 x 400m)8 miles10 miles
42
08:4310:1211:22
43
24252627282930
44
1600m @ 09:09Rest
45
3200m @ 09:196 mi15 miles
46
2 x 800m @ 08:5309:5711:30
47
1-Oct234567
48
3 x (2 x 1200m)7 miles16 milesRest
49
09:0510:5211:12
50
891011121314
51
1000m @ 08:58Rest
52
2000m @ 09:126 mi12 miles
53
2 x 1000m @ 08:5809:5711:57
54
15161718192021
55
3 x 1600m 8 miles18 milesRest
56
09:0910:5211:30
57
22232425262728
58
10 x 400m 6 miles20 milesRest
59
08:4310:5211:57
60
2930311-Nov234
61
8 x 800m6 mi12 milesRest
62
08:5309:5710:52
63
567891011
64
5 x 1000m 6 mi8 milesRest
65
08:5809:4210:52
66
12131415161718
67
6 x 400m 3 miRestRestRun Philly
68
08:4310:5226.2 @ 10:42
69
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