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{"sheet":"Schedule","index":0,"n_rows":60,"n_cols":5,"rows_kept":60,"cut":false,"hidden":false,"merged":[[0,0,0,4]]}
[]
[null,"Beckenham Running Club"]
[]
[null,"Three Runs a Week Marathon Training Schedule"]
[]
[null,"Race Date (Sunday)","2015-04-26","(dd/mm/yyyy)"]
[null,"Planned Marathon Pace (PMP)","00:08:00","(Use 10K PB pace + 40 seconds if unsure)"]
[null,"Estimate time based on PMP",{"$f":"C7*26.2","v":"03:29:36"},"(hh:mm:ss)"]
[null,"10K PB Time","00:45:00","(hh:mm:ss)"]
[null,"10K PB Pace",{"$f":"C9/6.22","v":"00:07:14.084"},"(hh:mm:ss)"]
[]
["Week\nCommencing","Weeks to go","Intervals","Threshold / Tempo","Long Run"]
[{"$f":"A14-7","v":"2015-01-05"},{"$f":"B14+1","v":16},"6 x 800m (90 sec RI)","6 mile run (2 miles easy, 3 miles @ ST,\n 1 mile easy)","13 miles @ PMP + 30s"]
["2015-01-12",15,"1200, 1000, 800, 600, 400, 200 (200m RI)","7 miles @ LT","15 miles @ PMP + 45s"]
["2015-01-19",14,"5 x 1K (400m RI)","5 mile run @ MT","17 miles @ PMP + 45 to 60s"]
["2015-01-26",13,"3 x 1600m (60 sec RI)","6 mile run (2 miles easy, 3 miles @ ST,\n 1 mile easy)","18 miles @ PMP + 45 to 60s"]
["2015-02-02",12,"2 x 1200m (2:00 RI), 4 x 800 (120 sec RI)","5 mile run @ MT","20 miles @ PMP + 45 to 60s"]
["2015-02-09",11,"6 x 800m (90 sec RI)","8 miles @ LT","13 miles @ PMP + 15s"]
["2015-02-16",10,"2 x (6 x 400) (90 sec RI)","6 mile run (2 miles easy, 3 miles @ ST,\n 1 mile easy)","18 miles @ PMP + 30s"]
["2015-02-23",9,"1 mile (400 RI), 2 miles (800 RI),\n 2 x 800 (400 RI)","10 miles, @ PMP","15 miles @ PMP + 20s"]
["2015-03-02",8,"3 x (2 x 1200m) (120 sec RI)","5 mile run @ MT","20 miles @ PMP + 30 to 45s"]
["2015-03-09",7,"1K, 2K, 1K, 1K (400m RI)","10 miles, @ PMP","15 miles @ PMP + 10s"]
["2015-03-16",6,"3 x 1600m (400m RI)","5 miles, @ PMP","20 miles @ PMP + 30s"]
["2015-03-23",5,"10 x 400 (400m RI)","8 miles, @ PMP","15 miles @ PMP"]
["2015-03-30",4,"3 x 2000m (400m RI)","5 miles, @ PMP","20 miles @ PMP + 30s"]
["2015-04-06",3,"6 x 800m (90 sec RI)","5 mile run @ MT","13 miles, Pace: PMP"]
["2015-04-13",2,"5 x 1K (400m RI)","6 mile run (2 miles easy, 3 miles @ ST,\n 1 mile easy)","8 - 10 PMP"]
[{"$f":"C6-6","v":"2015-04-20"},1,"6 x 400 (400m RI)","3 mile run @ PMP","Marathon Day"]
[]
["Intervals (Pace & time)"]
["Distance","Pace (min / mile)","Interval Time","Time / 400m"]
[400,{"$f":"$B$39-E32","v":"00:06:14.084"},"00:01:17","00:01:17","00:01:00"]
[600,"00:06:19.084","00:01:58","00:01:19","00:00:55"]
[800,"00:06:24.084","00:02:40","00:01:20","00:00:50"]
[1000,"00:06:29.084","00:03:23","00:01:21","00:00:45"]
[1200,"00:06:34.084","00:04:08","00:01:22","00:00:40"]
[1600,"00:06:39.084","00:05:36","00:01:24","00:00:35"]
[2000,"00:06:44.084","00:07:06","00:01:25","00:00:30"]
[10000,{"$f":"C10","v":"00:07:14.084"}]
[]
["Threshold / Tempo (Pace)",null,null,"Key"]
["Type","Pace (min / mile)",null,"PMP = Planned Marathon Pace"]
["Short Tempo (ST)",{"$f":"C10","v":"00:07:14.084"},null,"ST = Short Tempo"]
["Medium Tempo (MT)",{"$f":"$B$43+C44","v":"00:07:24.084"},"00:00:10","MT = Medium Tempo"]
["Long Tempo (LT)","00:08:14.084","00:01:00","LT = Long Tempo"]
[null,null,null,"RI = Rest Interval"]
["Long Run (Pace)"]
["Type","Pace (min / mile)"]
["PMP",{"$f":"C7","v":"00:08:00"}]
["PMP + 10s",{"$f":"$B$49+C50","v":"00:08:10"},"00:00:10"]
["PMP + 15s","00:08:15","00:00:15"]
["PMP + 20s","00:08:20","00:00:20"]
["PMP + 30s","00:08:30","00:00:30"]
["PMP + 35s","00:08:35","00:00:35"]
["PMP + 40s","00:08:40","00:00:40"]
["PMP + 45s","00:08:45","00:00:45"]
["PMP + 60s","00:09:00","00:01:00"]
[]
["Android App","https://play.google.com/store/apps/details?id=com.catrondevelopment.firstandroidcompanion.firstapp"]
["Reference",{"$f":"HYPERLINK(\"http://www.marathon-training-program.com/three-day-background/\",\"FIRST Marathon Program\")","v":"FIRST Marathon Program"}]