MASTER Marathon Pace Sheet
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Lorenzoni Marathon Pace SheetExample Workouts:
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Before editing, make your own copy of the sheet. Click "File" --> "Make A Copy"Workout #1: 4x2000m @ 105% w/ 1000m rest @ 87% for a 3:25 marathoner.
Step 1: Type in 3:25:00 into blue cell.
Step 2: Outputs 4:52 per km and 7:49 per mile.
Step 3: Type 105 into the blue cell.
Step 4: Outputs 4:40 per km and 7:30 per mile
Step 5: Type 2000 into the blue cell and make sure Meters is checked. Outputs 9:20
for Rep Time
Repeat Step 3: Type 87 into the blue cell.
Repeat Step 4: Outputs 5:29 per km and 8:50 per mile
Repeat Step 5: Type 1000 into the blue cell and make sure Meters is checked. Outputs
5:29 for Rep Time.

Workout should be 4x2000m @ 9:20 w/ 1000m @ 5:29 in between

Workout #2: 6 mile recovery at 75% to 80% for a 3:25 marathoner
Step 1: Type in 3:25:00 into blue cell.
Step 2: Outputs 4:52 per km and 7:49 per mile.
Step 3: Type 75 into the blue cell.
Step 4: Outputs 6:04 per km and 9:46 per mile
Step 5: Type 6 into the blue cell and make sure Miles is checked. Outputs 58:38 for Rep
Time.
Repeat Step 3: Type 80 into the blue cell.
Repeat Step 4: Outputs 5:50 per km and 9:23 per mile
Repeat Step 5: Type 6 into the blue cell and make sure Miles is checked. Outputs 56:18
for Rep Time

6 mile run should be between 9:23 and 9:46 pace or 56:18 and 58:38 for total time.
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Step 1: Enter your marathon goal time in the blue cell.
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Marathon Goal
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Step 2: These cells calculate your marathon pace in km and miles.
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kmmiles
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Marathon Pace
0:000:00
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Step 3: What percentage of marathon pace effort are you trying to calculate? Enter this percentage in blue cell. (For 104%, enter 104)Example Calculation:
90% would be 10% slower than Marathon Pace

90% = 100% x MP + 10% x MP
110% = 100% x MP - 10% x MP
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% of Marathon Pace
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%
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Step 4: These cells calulate your workout pace based on the percentage input in Step 3
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kmmiles
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Workout Pace
0:000:00
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Step 5: Enter the distance of the rep you will be completing in the blue cell. Make sure you select the correct unit. The goal time for the rep is output below
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Rep Distance1000MetersMiles
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Rep Time
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Extra Step: To figure out equivalent paces for other distances, use the chart below
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Equivalent Race Times with Percentages
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%DistanceTime
Pace/mile
Pace/km
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100Marathon0:00:000:000:00
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104Half Marthon0:00:000:000:00
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10610 Mile0:00:000:000:00
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10910k0:00:000:000:00
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1108k0:00:000:000:00
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1125k0:000:000:00
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114.52 Mile0:000:000:00
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