COH Berlin 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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9/29/2019
<-- 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-166/30.04.06/46.36.3 miles6/54.08.06/66.0 miles6.06/70.00.06/83.08.06/98.016.03812
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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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-156/100.04.06/1110.010.0 miles6/123.08.06/136.0 miles6.06/140.00.06/155.010.06/1612.018.04615
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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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-146/170.04.06/184.44.4 miles6/194.08.06/205.5 miles5.56/210.00.06/225.010.06/239.019.03914
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Rest DaySpeed PyramidsEZ RunRest DayEZ RunLong Run + Intervals
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1x2000m @HMp100/100s07:07 pace08:54 split6 miles @EZp09:05 pace1x1miles @EZp09:05 pace8 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 pace5 miles @EZp09:05 pace
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-136/240.04.06/254.94.9 miles6/263.08.06/276.0 miles6.06/280.00.06/294.010.06/3011.014.03813
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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 pace7 miles @EZp09:05 pace13 miles @EZp09:05 pace
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9x400m @5Kp06:25 pace01:36 split3x8mins @HMp07:07 pace
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9x200m @JOGRecoveries10:38 pace01:20 split2x3mins @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-127/10.04.07/26.06.0 miles7/34.08.07/45.6 miles5.67/50.00.07/65.010.07/713.019.04316
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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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-117/80.04.07/96.46.4 miles7/103.08.07/116.0 miles6.07/120.00.07/134.010.07/146.010.0358
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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 pace7 miles @EZp09:05 pace8 miles @EZp09:05 pace
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2x1200m @HMp07:07 pace05:20 split8x0.25miles @Mp07:27 pace
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2x400m @JOGRecoveries10:38 pace02:39 split8x0.25miles @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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-107/150.08.07/168.58.5 miles7/174.08.07/186.0 miles6.07/190.00.07/205.010.07/2116.020.05018
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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 pace18 miles @EZp09:05 pace
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6x1200m @HMp07:07 pace05:20 split1x4miles @HMp07:07 pace
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6x400m @JOGRecoveries10:38 pace02:39 split1x1miles @EZp09:05 pace
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3x400m @5Kp06:25 pace01:36 split
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3x400m @JOGRecoveries10:38 pace02:39 split
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-97/220.07.07/238.38.3 miles7/243.08.07/257.5 miles7.57/265.07.07/273.05.07/2812.012.04712
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Rest DayCanova IntervalsEZ RunRest DayRiNo 5KLong Run
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1x1600m @EZp09:05 pace09:05 split6 miles @EZp09:05 pace1x1miles @EZp09:05 pace3.1 miles @5Kp06:25 pace12 miles @EZp09:05 pace
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6x800m @HMp"Fast" Interval07:07 pace03:33 split3x11mins @Mp07:27 paceinclude 30 mins@Mp07:27 pace
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5x1200m @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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-87/290.06.07/306.66.6 miles7/314.08.08/17.0 miles7.08/20.00.08/35.010.08/419.022.05121
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Rest DayDown-the-Ladder 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 pace21 miles @EZp09:05 pace
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3x1200m @HMp07:07 pace05:20 split1x2miles @Mp07:27 pace
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3x400m @JOGRecoveries10:38 pace02:39 split1x2miles @HMp07:07 pace
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3x800m @10Kp06:45 pace03:23 split1x1miles @10Kp06:45 pace
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3x200m @JOGRecoveries10:38 pace01:20 split1x1miles @EZp09:05 pace
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2x400m @5Kp06:25 pace01:36 split
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2x200m @JOGRecoveries10:38 pace01:20 split
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-78/50.04.08/68.38.3 miles8/74.08.08/84.0 miles4.08/90.00.08/105.05.08/1113.013.03813
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Rest DayCanova IntervalsEZ RunRest DayEZ RunHalf Marathon or Long/hard run
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1x1600m @EZp09:05 pace09:05 split6 miles @EZp09:05 pace1x1miles @EZp09:05 pace5 miles @EZp09:05 pace13.1 miles @HMp07:07 pace
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3x2000m @HMp"Fast" Interval07:07 pace08:54 split1x2miles @Mp07:27 pace
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2x2000m @CANr08:12 pace10:15 split1x1miles @EZp09:05 pace
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1x800m @EZpRecovery09:05 pace04:32 split
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4x100m @5KpStriders06:25 pace00:24 split
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4x100m @JOGRecovery10:38 pace00:40 split
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-68/120.04.08/137.87.8 miles8/144.08.08/157.0 miles7.08/167.014.08/175.012.08/1813.016.05615
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Rest DayIntervalsEZ RunMorning EZ RunEZ RunLong Run
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1x1600m @EZpWarmup09:05 pace09:05 split6 miles @EZp09:05 pace1x1miles @EZp09:05 pace7 miles @EZp09:05 pace9 miles @EZp09:05 pace15 miles @EZp09:05 pace
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2x2000m @HMp07:07 pace08:54 split1x2miles @Mp07:27 paceinclude 30 mins @Mp07:27 pace
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