12 Week Polarized Half-Marathon Plan

Author

Brady Hoover

All plans by this Coach

Length

12 Weeks

Typical Week

1 Strength, 4 Run, 1 X-Train, 1 Day Off

Longest Workout

10 miles

Plan Specs

running half marathon beginner intermediate weightloss strength

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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:54
Training Load By Week
Average Weekly Training Hours: 03:54
Average Weekly Breakdown

Brady Hoover

EventHorizon Endurance Sport

Brady is certified through USA Triathlon, 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. Brady is a 20x Long Course Finisher, 5x Boston Marathoner,Including 3 sub 3 Boston's (5 total). And a Personal Best of 2:51:34.

He is a runner and competitive triathlete who has qualified for and finished the Boston Marathon 6 years in a row (6 Spring 2020). He is also an IRONMAN.

Back to Plan Details

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 29

0:30:00
3mi
Recovery Run

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

Sample Day 30

0:50:00
5mi
Track-800s

6x1/2 Mile Repeats - Run slightly faster than your 5K pace, c/d with a 2 mile relaxed pace run

Sample Day 31

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 32

0:40:00
4mi
Tempo

6x60 second hill repeats.
Find a hill long enough to be able to perform a 60 second sprint up the hill, recover coming down the hill for 2 minutes. Hill repeats should be done at a 1:2 interval/rest ratio

Sample Day 33

0:40:00
Cross-Training

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

Sample Day 34

1:20:00
8mi
Long Run

Negative Split - 4 miles easy, 4 miles at goal half marathon pace

12 Week Polarized Half-Marathon Plan

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