Progression Marathon Training Plan with Targeted Pacing - 20 Weeks
Author: Brady Hoover
Length: 20 Weeks
Tags: running, marathon, intermediate, advanced, time goal, pace based, strength
Typical Week: 4 Run, 2 Day Off, 1 Strength
Longest Workout:
20 miles
Author: Brady Hoover
Length: 20 Weeks
Tags: running, marathon, intermediate, advanced, time goal, pace based, strength
Typical Week: 4 Run, 2 Day Off, 1 Strength
Longest Workout:
20 miles
Progression Marathon Training Plan with Targeted Pacing - 20 Weeks
Following the Polarized Method, 80/20 rule, this plan will help you better pace your workouts. Through structured training where, one weeks workouts build off the previous weeks workouts, we can expect a return in fitness through faster running.
This plan will over the course of the plan target all your bodies systems. VO2 Max, Neuromuscular Power, Endurance, Anaerobic Capacity, and Aerobic Capacity.
The goal of the plan would be to help you achieve a faster marathon time.
Complete the Following Exercises in Circuit Order. (One Exercise After another with 15s rest in between) complete 3-5 rounds
For these exercises we'll be using only our body weight.
Circuit 1
1. Step Ups - Medium Step x 10 per leg
https://www.youtube.com/watch?v=M1SQgm5qA78
2. Single Leg Romanian Deadlift x 10 per leg
https://www.youtube.com/watch?v=Ph34fi6wico
3. Alternating Lateral Lunges - 10 per side
https://www.youtube.com/watch?v=DpS-poMT1gQ
4. Bicycle Crunches
https://www.youtube.com/watch?v=9FGilxCbdz8
Circuit 2
1. Single Leg Glute Bridge - 10 per leg
https://www.youtube.com/watch?v=fDxl-0uZMJo
2. Double Leg Glute - 10 Right after Single LegBridgehttps://www.youtube.com/watch?v=0DJ8dqzVIM4
3. Stability Ball Bridge - Hold for 30s (no pulse)
https://www.youtube.com/watch?v=RpZ6P4AFDmE
4. Abs - Heel Touches - 30s
https://www.youtube.com/watch?v=RW25fbkQxVQ
A Lactate Threshold test will enable you to setup your training zones both Heart Rate and Pace. If you don't currently have a Heart Rate Monitor, I'd suggest getting one. They can be a very useful tool for looking back over past workouts to gather data and watch your performance improve,
1. Warm Up for 10 Minutes then reset your watch/HRM
2. Perform a maximum sustainable effort for 20 minutes. (Sometimes folks push to hard for this test. So, follow the simple rule: Your pace should be about the same at the beginning as the end. On a scale from 1 to 10 your effort should feel about an 8. Record your average HR: This is your estimated lactate threshold.
3. Repeat this test every 6-8 weeks of training. Overtime if the 20 minutes is repeated on the same track, or same loop your distance covered should improve.
4. See notes in pre-activity comments for how to setup zones.
Complete the Following Exercises in Circuit Order. (One Exercise After another with 15s rest in between) complete 3-5 rounds
For these exercises we'll be using only our body weight.
Circuit 1
1. Step Ups - Medium Step x 10 per leg
https://www.youtube.com/watch?v=M1SQgm5qA78
2. Single Leg Romanian Deadlift x 10 per leg
https://www.youtube.com/watch?v=Ph34fi6wico
3. Alternating Lateral Lunges - 10 per side
https://www.youtube.com/watch?v=DpS-poMT1gQ
4. Bicycle Crunches
https://www.youtube.com/watch?v=9FGilxCbdz8
Circuit 2
1. Single Leg Glute Bridge - 10 per leg
https://www.youtube.com/watch?v=fDxl-0uZMJo
2. Double Leg Glute - 10 Right after Single LegBridgehttps://www.youtube.com/watch?v=0DJ8dqzVIM4
3. Stability Ball Bridge - Hold for 30s (no pulse)
https://www.youtube.com/watch?v=RpZ6P4AFDmE
4. Abs - Heel Touches - 30s
https://www.youtube.com/watch?v=RW25fbkQxVQ
Aerobic Run which is Below Threshold. This workout should feel easy and at a conversational pace. The goal is to build endurance and work under your aerobic threshold
For this workout we're going SupraThreshold. SupraThreshold work is designed to help allow you to feel more comfortable running slightly above threshold hold pace for longer durations. Therefore when adaptation occurs these paces tend to start to feel a bit more comfortable.
Aerobic Run which is Below Threshold. This workout should feel easy and at a conversational pace. The goal is to build endurance and work under your aerobic threshold
Complete the Following Exercises in Circuit Order. (One Exercise After another with 15s rest in between) complete 3-5 rounds
For these exercises we'll be using only our body weight.
Circuit 1
1. Step Ups - Medium Step x 10 per leg
https://www.youtube.com/watch?v=M1SQgm5qA78
2. Single Leg Romanian Deadlift x 10 per leg
https://www.youtube.com/watch?v=Ph34fi6wico
3. Alternating Lateral Lunges - 10 per side
https://www.youtube.com/watch?v=DpS-poMT1gQ
4. Bicycle Crunches
https://www.youtube.com/watch?v=9FGilxCbdz8
Circuit 2
1. Single Leg Glute Bridge - 10 per leg
https://www.youtube.com/watch?v=fDxl-0uZMJo
2. Double Leg Glute - 10 Right after Single LegBridgehttps://www.youtube.com/watch?v=0DJ8dqzVIM4
3. Stability Ball Bridge - Hold for 30s (no pulse)
https://www.youtube.com/watch?v=RpZ6P4AFDmE
4. Abs - Heel Touches - 30s
https://www.youtube.com/watch?v=RW25fbkQxVQ
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.