Progression Marathon Training Plan with Targeted Pacing - 20 Weeks

Author

Brady Hoover

All plans by this Coach

Length

20 Weeks

Typical Week

4 Run, 2 Day Off, 1 Strength

Longest Workout

20 miles

Plan Specs

running marathon intermediate advanced time goal pace based strength

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

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.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:55
Training Load By Week
Average Weekly Training Hours: 03:55
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
Body Weight - Functional Movements - Balance

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

Sample Day 5

0:40:00
Running LT Test

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.

Sample Day 8

0:30:00
Body Weight - Functional Movements - Balance

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

Sample Day 11

0:45:00
56.8TSS
Easy Run - 45 Minutes

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

Sample Day 12

0:51:00
72.9TSS
2 x 8 Just above LT - Anaerobic

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.

Sample Day 14

1:15:00
95.9TSS
Easy Run - 75 Minutes

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

Sample Day 15

0:30:00
Body Weight - Functional Movements - Balance

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

Progression Marathon Training Plan with Targeted Pacing - 20 Weeks

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