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
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
Recovery Run

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

Sample Day 30

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

Sample Day 31
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

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

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

Sample Day 34
Long Run

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

Brady Hoover
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. 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.