COH Philly 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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11/24/2019
<-- 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-187/150.04.07/164.04.0 miles7/173.08.07/186.5 miles6.57/190.00.07/203.09.07/216.013.03410
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Rest DaySpeed IntervalsEZ RunRest DayEZ RunLong Run
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1x1600m @HMp100/100s07:07 pace07:07 split6 miles @EZp09:05 pace1x2miles @EZp09:05 pace6 miles @EZp09:05 pace10 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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-177/220.04.07/234.84.8 miles7/243.08.07/254.0 miles4.07/260.00.07/273.05.07/286.08.0277
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Rest DaySpeed IntervalsEZ RunRest DayRiNo 5KLong Run
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1x1200m @HMp100/100s07:07 pace05:20 split6 miles @EZp09:05 pace1x1miles @EZp09:05 pace3 miles @5Kp06:25 pace7 miles @EZp09:05 pace
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4x400m @Mp07:27 pace01:52 split1x0.5miles @10Kp06:45 pace
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4x200m @JOGRecoveries10:38 pace01:20 split1x0.5miles @EZp09:05 pace
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4x400m @HMp07:07 pace01:47 split1x0.5miles @5Kp06:25 pace
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4x200m @JOGRecoveries10:38 pace01:20 split1x1.5miles @EZp09:05 pace
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4x200m @5Kp05:27 pace00:41 split
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4x200m @JOGRecoveries10:38 pace01:20 split
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-167/290.04.07/306.36.3 miles7/314.08.08/16.0 miles6.08/20.00.08/33.08.08/48.016.03812
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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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-158/50.04.08/610.010.0 miles8/73.08.08/86.0 miles6.08/90.00.08/105.010.08/1112.018.04615
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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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-148/120.04.08/134.44.4 miles8/144.08.08/155.5 miles5.58/160.00.08/175.010.08/189.019.03914
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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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-138/190.04.08/204.94.9 miles8/213.08.08/226.0 miles6.08/230.00.08/244.010.08/2511.014.03813
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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-128/260.04.08/276.06.0 miles8/284.08.08/295.6 miles5.68/300.00.08/315.010.09/113.019.04316
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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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-119/20.04.09/36.46.4 miles9/43.08.09/56.0 miles6.09/60.00.09/75.012.09/814.014.04214
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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 pace9 miles @EZp09:05 pace14 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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-109/90.08.09/108.58.5 miles9/114.08.09/126.0 miles6.09/130.00.09/145.010.09/1516.020.05018
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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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-99/160.07.09/178.38.3 miles9/183.08.09/197.5 miles7.59/205.07.09/215.012.09/2212.012.05112
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Rest DayCanova IntervalsEZ RunRest DayEZ RunLong Run
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1x1600m @EZp09:05 pace09:05 split6 miles @EZp09:05 pace1x1miles @EZp09:05 pace9 miles @EZp09:05 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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-89/230.06.09/246.66.6 miles9/254.08.09/267.0 miles7.09/270.00.09/285.010.09/2919.022.05121
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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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