12 Week Polarized Half-Marathon Plan

Average Weekly Training Hours 03:54
Training Load By Week
Average Weekly Training Hours 03:54
Training Load By Week
Sample Day 1
0:30:00
3mi
Recovery Run

easy recovery run on soft surface, stay in the aerobic zone

Sample Day 1
0:30:00
Plan Overview

The focus of this plan includes:
1. Recovery (oxidative systems) - slower paced recovery workouts whether its running or cross-training at a low intensity to help aid with workout recovery and blood circulation.
2. Endurance (oxidative) - A bulk of the training volume will be done at this effort since you will be training for an event to last longer than 2 hours. I use cross-training to train this system and on running days some higher intensity workouts followed by a lot of time spent in this zone.
3. Muscular endurance (oxidative & glycolytic systems) - I program this in there with some longer work to rest intervals to make sure we work on this system quiet a bit. These can include VO2 Max Intervals with a 1:1 work rest ratio, or some slightly slower, but still quick tempo runs.
4. Lactate Threshold - Which you will find in your track workouts that are programmed with some higher intensity work to rest intervals such as a 2:1 or 3:1 work to rest.
5. Muscular Power (phosphangen) - You will see these workouts designed to target your explosive speed, power, and leg turnover rates. For example, something like a 20 second all out 100M sprint followed by a 90 second recovery. A 1:4 work rest interval will help train this system.

Sample Day 2
0:30:00
3mi
Track

4x1/2 Mile Repeats - Run slightly faster than your 5K pace, c/d with a 1 mile relaxed pace run

Sample Day 3
0:30:00
TRX Training

Using a TRX Repeat this Circuit 3-4x through at 10-15 controlled reps per exercise:

1. Pushups with Feet in TRX
2. Back Rows
3. TRX Tricep Extensions
4. TRX bicep curls
5. Double Knee Ins
6. TRX Single Leg Squats

Sample Day 4
0:30:00
3mi
Recovery Run

easy recovery run on soft surface, stay aerobic

Sample Day 5
0:30:00
Cross-Training

your choice cross-training planned duration without running. Can be cycling, aerobics class, swimming, etc

Sample Day 6
0:50:00
5mi
Long Run

easy recovery run on soft surface, stay aerobic

Brady Hoover
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EventHorizon endurance sport

Brady is certified through the American College of Sports Medicine (ACSM) and an IRONMAN Certified Coach. He has a Bachelor's Degree in Business Marketing and has always had a passion for fitness. As an endurance athlete, his training includes; strength training, functional fitness, circuit training, endurance, speed and agility.

He is a runner and competitive triathlete who has qualified for and finished the Boston Marathon multiple times. He is also an IRONMAN.