Greg Cohen Training Plan Boston 2011

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 17 weeks to
go. 42 miles.
Tempo: 2 warmup, 4

1
@ 7 minute mile, 2 Long, 13 total, last 4
Rest cool down Recovery Off/Fly to PHX Easy @ 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 16 weeks to
go. 49 miles.
60 to 70 minute Pace
Booster Run: Run 30
minutes at Steady

2
State Pace in the
recovery middle 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 15 weeks to
go. 44 miles.
50 to 60 minute Pace
Booster Run: Run 30
to 40 minutes at

3
Steady State Pace in
off the 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 14 weeks to
go. 41.75
15 to 25 minute miles.
Warm-Up + Hill
Repeats: 6 to 8 times
a moderately sloped
hill (6-10% grade)
lasting 60 to 90
seconds with the jog
back down the hill as

4
recovery + 15 to 25
Off Tempo recovery minute Cool-down off long easy

8 6.75 6 14 7

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

Greg Cohen Training Plan Boston 2011

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 13 weeks to
go. 41 miles.
15 to 30 minute
Warm-Up + Fartlek
Workout: 4 to 5
times 5 minutes with
3 minute recovery

5
jog + 15 to 30
Off Tempo Recovery minute 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 12 weeks to
go. 42 miles.
15 to 30 minute
Warm-Up + Fartlek
Workout: 8 to 10
times 2 minutes with
1 minute recovery

6
jog + 15 to 30 Long, Steady Run: 12
Tempo Recovery minute Cool-down off to 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 11 weeks to
go. 42 miles.
15 to 30 minute
Warm-Up + Fartlek
Workout: 4 to 5
times 5 minutes with
3 minute recovery
jog + 15 to 30
minute Cool-down
(in vegas! Would be

7
great to find another Long, Steady Run: 14
Tempo Recovery workout) Off to 16 miles Easy

8 6 7 14 7

Printed: 12/23/10 6:28 PM Page 2 of 5

Greg Cohen Training Plan Boston 2011

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 10 weeks to
15 to 30 minute go. 41.42
Warm-Up + Cruise miles.
Interval Workout: 6
to 8 times 1000
meters with 200
meter recovery jog
between plus 3 x
200m with 200m
recovery jog + 15 to

8
30 minute Cool-
Off Tempo Recovery 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 weeks to
go. 43 miles.
15 to 30 minute
Warm-Up + Tempo
Interval Workout: 4
to 5 x 2000 meters
with 2 minutes 30
seconds recovery jog
followed by 3 times
200 meters with 200
meter recovery jog +

9
15 to 30 minute Cool- Long Run, last 6 at
Off Tempo Recovery down easy goal 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 8 weeks to
15 to 30 minute go. 48.53
Warm-Up + 8 to 10 miles.
times Yasso 800 +

10
15 to 30 minute Cool-
Off Tempo Recovery down Medium long run Off Boston Build up 25k

8 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 7 weeks to
Fast Finish Long go. 56 miles.
Run: 14 to 18 miles
total with the last 6

11
4 x 1600 + 2 mile to 8 miles at goal
Off Tempo Recovery warm up/cool down easy marathon pace easy

8 8 8 6 20 6

Printed: 12/23/10 6:28 PM Page 3 of 5

Greg Cohen Training Plan Boston 2011

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 6 weeks to
Strength-Building go. 48 miles.
Workout: 15 to 30
minute Warm-Up + 5
to 8 mile Goal Pace

12
Run + 15 to 30
Off Tempo Recovery minute 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 5 weeks to
15 to 30 minute go. 54 miles.
Warm-Up + 8 to 10
times Yasso 800 +

13
15 to 30 minute Cool-
Off Tempo Recovery 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 4 weeks to

14
4 x 1600 + 2 mile New York Colon go. 40.3
Tempo Recovery warm up/cool down Medium Long Run Off Cancer Challenge miles.
Off
8 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 3 weeks to
go. 45 miles.
Hill Workout: 15 to
30 minute Warm-Up
+ Hill Repeats: 8 to
10 times a
moderately sloped
hill (6-10% grade)
lasting 60 to 90 Fast Finish Long
seconds with the jog Run: 14 to 18 miles
back down the hill as total with the last 6

15
recovery + 15 to 30 to 8 miles at goal
Off Tempo Recovery minute Cool-down Off marathon pace Easy

8 6 7 18 6

Printed: 12/23/10 6:28 PM Page 4 of 5

Greg Cohen Training Plan Boston 2011

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 2 weeks to
go. 33 miles.
15 to 30 minute
Warm-Up + Tempo
Interval Workout: 3
x 2000 meters with 2
minutes 30 seconds
recovery jog
followed by 3 times Fast Finish Long
200 meters with 200 Run: 12 miles total
meter recovery jog + with the last 6 miles

16
15 to 30 minute Cool- at Goal Marathon
Tempo Recovery down off Pace 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 1 week to go.
15 to 30 minute 14 miles.
Warm-Up + Cruise
Interval Workout: 4
to 5 times 1000
meters with 200
meter recovery jog
between plus 3 x
200m with 200m
Tempo (3 mile+1 recovery jog + 15 to

17
mile warm up and 30 minute Cool-
Off cool down) Off down Off Easy 40 minutes Easy 30 minutes

5 5 4

4/18/11 Boston Marathon

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