8/8/2019 Greg's Boston Plan 2011

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Greg Cohen Training Plan Boston 2011

Printed: 12/23/10 6:28 PM Page 1 of 5

Mon 12/20/10 Tue 12/21/10 Wed 12/22/10 Thu 12/23/10 Fri 12/24/10 Sat 12/25/10 Sun 12/26/10

1 RestTempo: 2 warmup, 4@ 7 minute mile, 2cool down Recovery Off/Fly to PHX Easy

Long, 13 total, last 4@ 7:30 easy

8 7 7 13 7

Mon 12/27/10 Tue 12/28/10 Wed 12/29/10 Thu 12/30/10 Fri 12/31/10 Sat 1/1/11 Sun 1/2/11

2 recovery

60 to 70 minute PaceBooster Run: Run 30minutes at SteadyState Pace in themiddle of the run Recovery tempo Off/ Travel long Off/ Fly to Vegas

7 8 7 8 7 12

Mon 1/3/11 Tue 1/4/11 Wed 1/5/11 Thu 1/6/11 Fri 1/7/11 Sat 1/8/11 Sun 1/9/11

3 off

50 to 60 minute PaceBooster Run: Run 30to 40 minutes atSteady State Pace inthe middle of the run Recovery tempo off long easy

8 7 8 0 14 7

Mon 1/10/11 Tue 1/11/11 Wed 1/12/11 Thu 1/13/11 Fri 1/14/11 Sat 1/15/11 Sun 1/16/11

4 Off Tempo recovery

15 to 25 minuteWarm-Up + HillRepeats: 6 to 8 timesa moderately sloped

hill (6-10% grade)lasting 60 to 90seconds with the jogback down the hill asrecovery + 15 to 25minute Cool-down off long easy

8 6.75 6 14 7

17 weeks togo. 42 miles.

16 weeks togo. 49 miles.

15 weeks to

go. 44 miles.

14 weeks togo. 41.75miles.

8/8/2019 Greg's Boston Plan 2011

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Greg Cohen Training Plan Boston 2011

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Mon 1/17/11 Tue 1/18/11 Wed 1/19/11 Thu 1/20/11 Fri 1/21/11 Sat 1/22/11 Sun 1/23/11

5 Off Tempo Recovery

15 to 30 minuteWarm-Up + FartlekWorkout: 4 to 5times 5 minutes with3 minute recovery

jog + 15 to 30minute Cool-down off long easy

8 6 7 13 7

Mon 1/24/11 Tue 1/25/11 Wed 1/26/11 Thu 1/27/11 Fri 1/28/11 Sat 1/29/11 Sun 1/30/11

6 Tempo Recovery

15 to 30 minuteWarm-Up + FartlekWorkout: 8 to 10times 2 minutes with1 minute recovery

jog + 15 to 30m in ute Co ol -d ow n o ff

Long, Steady Run: 12to 14 miles easy

8 6 7 14 7

Mon 1/31/11 Tue 2/1/11 Wed 2/2/11 Thu 2/3/11 Fri 2/4/11 Sat 2/5/11 Sun 2/6/11

7 Tempo Recovery

15 to 30 minuteWarm-Up + FartlekWorkout: 4 to 5times 5 minutes with3 minute recovery

jog + 15 to 30minute Cool-down(in vegas! Would begreat to find anotherworkout) Off

Long, Steady Run: 14to 16 miles Easy

8 6 7 14 7

11 weeks togo. 42 miles.

13 weeks togo. 41 miles.

12 weeks togo. 42 miles.

8/8/2019 Greg's Boston Plan 2011

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Greg Cohen Training Plan Boston 2011

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Mon 2/7/11 Tue 2/8/11 Wed 2/9/11 Thu 2/10/11 Fri 2/11/11 Sat 2/12/11 Sun 2/13/11

8 Off Tempo Recovery

15 to 30 minuteWarm-Up + CruiseInterval Workout: 6to 8 times 1000meters with 200meter recovery jog

between plus 3 x200m with 200mrecovery jog + 15 to30 minute Cool-down easy off Boston Buildup 20k

8 6 8 7 12.42

Mon 2/14/11 Tue 2/15/11 Wed 2/16/11 Thu 2/17/11 Fri 2/18/11 Sat 2/19/11 Sun 2/20/11

9 Off Tempo Recovery

15 to 30 minuteWarm-Up + TempoInterval Workout: 4to 5 x 2000 meterswith 2 minutes 30seconds recovery jogfollowed by 3 times200 meters with 200meter recovery jog +15 to 30 minute Cool-down easy

Long Run, last 6 atgoal marathon pace

8 8 7 20

Mon 2/21/11 Tue 2/22/11 Wed 2/23/11 Thu 2/24/11 Fri 2/25/11 Sat 2/26/11 Sun 2/27/11

10 Off Tempo Recovery

15 to 30 minuteWarm-Up + 8 to 10times Yasso 800 +15 to 30 minute Cool-

down Medium long run Off Boston Build up 25k8 8 8 9 15.53

Mon 2/28/11 Tue 3/1/11 Wed 3/2/11 Thu 3/3/11 Fri 3/4/11 Sat 3/5/11 Sun 3/6/11

11 Off Tempo Recovery 4 x 1600 + 2 milewarm up/cool down easy

Fast Finish LongRun: 14 to 18 milestotal with the last 6to 8 miles at goalmarathon pace easy

8 8 8 6 20 6

10 weeks togo. 41.42miles.

9 weeks togo. 43 miles.

8 weeks togo. 48.53miles.

7 weeks togo. 56 miles.

8/8/2019 Greg's Boston Plan 2011

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Greg Cohen Training Plan Boston 2011

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Mon 3/7/11 Tue 3/8/11 Wed 3/9/11 Thu 3/10/11 Fri 3/11/11 Sat 3/12/11 Sun 3/13/11

12 Off Tempo Recovery

Strength-BuildingWorkout: 15 to 30minute Warm-Up + 5to 8 mile Goal Pace

Run + 15 to 30minute Cool-Down Easy Long Run easy

8 6 10 4 13 7

Mon 3/14/11 Tue 3/15/11 Wed 3/16/11 Thu 3/17/11 Fri 3/18/11 Sat 3/19/11 Sun 3/20/11

13 Off Tempo Recovery

15 to 30 minuteWarm-Up + 8 to 10times Yasso 800 +15 to 30 minute Cool-down Easy Long Run Easy

8 6 8 4 22 6

Mon 3/21/11 Tue 3/22/11 Wed 3/23/11 Thu 3/24/11 Fri 3/25/11 Sat 3/26/11 Sun 3/27/11

14 Off Tempo Recovery 4 x 1600 + 2 milew ar m up /c oo l d ow n M ed ium L on g R un O ff New York ColonCancer Challenge8 6 8 9 9.3

Mon 3/28/11 Tue 3/29/11 Wed 3/30/11 Thu 3/31/11 Fri 4/1/11 Sat 4/2/11 Sun 4/3/11

15 Off Tempo Recovery

Hill Workout: 15 to30 minute Warm-Up+ Hill Repeats: 8 to10 times amoderately slopedhill (6-10% grade)lasting 60 to 90seconds with the jogback down the hill asrecovery + 15 to 30m in ut e C ool -d ow n O ff

Fast Finish LongRun: 14 to 18 milestotal with the last 6to 8 miles at goalmarathon pace Easy

8 6 7 18 6

5 weeks togo. 54 miles.

4 weeks togo. 40.3miles.

3 weeks togo. 45 miles.

6 weeks togo. 48 miles.

8/8/2019 Greg's Boston Plan 2011

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Greg Cohen Training Plan Boston 2011

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Mon 4/4/11 Tue 4/5/11 Wed 4/6/11 Thu 4/7/11 Fri 4/8/11 Sat 4/9/11 Sun 4/10/11

16 Tempo Recovery

15 to 30 minuteWarm-Up + TempoInterval Workout: 3x 2000 meters with 2minutes 30 seconds

recovery jogfollowed by 3 times200 meters with 200meter recovery jog +15 to 30 minute Cool-down off

Fast Finish LongRun: 12 miles totalwith the last 6 milesat Goal MarathonPace Easy 6

8 6 7 Off 6 6

Mon 4/11/11 Tue 4/12/11 Wed 4/13/11 Thu 4/14/11 Fri 4/15/11 Sat 4/16/11 Sun 4/17/11

17 Off Tempo (3 mile+1mile warm up andcool down) Off

15 to 30 minuteWarm-Up + CruiseInterval Workout: 4to 5 times 1000meters with 200meter recovery jogbetween plus 3 x200m with 200mrecovery jog + 15 to30 minute Cool-down Off Easy 40 minutes Easy 30 minutes

5 5 4

4 /1 8/ 11 B os to n Ma ra tho n

2 weeks togo. 33 miles.

1 week to go.14 miles.