Progression Plan to Run your Best Marathon - 16 Weeks

Average Weekly Training Hours 03:55
Training Load By Week
Average Weekly Training Hours 03:55
Training Load By Week

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.

Sample Day 1
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 2
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 4
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 4
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 5
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 6
1:00:00
76.3TSS
Easy Run - 60 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 8
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

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. Brady is a 18x Long Course Finisher, 4x Boston Marathoner (Including 2 sub 3 Boston's) (2:57:32 Boston PR 2018).

He is a runner and competitive triathlete who has qualified for and finished the Boston Marathon four years in a row (5 Spring 2019). He is also an IRONMAN.