Hybridos (maraton)

7/27/2019 Hybridos (maraton)

1/12

Half Marathon/Insanity HybridEnter Start Date: 11-Jul Visit www.coachbh-phd.com for more hybrids End Date: 3-Oct

Week 1 11-Jul 12-Jul 13-Jul 14-Jul 15-Jul 16-Jul 17-Jul

Insanity Insanity Pure Cardio3 mile Run

Plyo Cardio Circuit3 mile Run Cardio Power Resistance 5 mile run

Off/StrechInsanity: Cardio Abs Insanity: U.W.T. Cardio Abs Stretch


Insanity Insanity Pure Cardio3 mile run




Insanity Insanity Pure Cardio3.5 mile run



Week 4 1-Aug 2-Aug 3-Aug 4-Aug 5-Aug 6-Aug 7-Aug

Insanity Insanity Pure Cardio3.5 mile run Plyo Cardio Circuit 3 mile Run Cardio Power Resistance 8 mile run

Off/StrechCore Cardio Balance Cardio Abs Insanity: U.W.T. Cardio Abs Stretch

Week 5 8-Aug 9-Aug 10-Aug 11-Aug 12-Aug 13-Aug 14-AugRecovery Max Interval Circuit 4 mile run Max Interval Plyo 3 mile Run Max Cardio Conditioning 9 Mile Run Off/Stretch


Insanity Max Interval Sports Training 4 mile runMax Interval Plyo 4 mile Run Max Cardio Conditioning 9 mile run Off/Strech/Core Cardio

BalanceInsane Abs Insanity: U.W.T. Insane Abs Stretch


InsanityMax Interval Circuit

4 mile run Max Interval Sports Training4 mile Run Max Cardio Conditioning 10 mile run Off/Strech/Core Cardio

BalanceInsane Abs Insanity: U.W.T. Insane Abs Stretch

Week 8 29-Aug 30-Aug 31-Aug 1-Sep 2-Sep 3-Sep 4-Sep

InsanityMax Interval Circuit 4.5 mile run Max Interval Plyo 4 mile Run

Max Interval Sports Training11 mile run Off/Strech/Core Cardio

BalanceInsane Abs Insanity: Fast & Furious Insane Abs Insanity: U.W.T. Stretch

Week 9 5-Sep 6-Sep 7-Sep 8-Sep 9-Sep 10-Sep 11-SepInsanity

Max Interval Circuit 5 mile run Max Interval Plyo 4.5 mile Run Max Cardio Conditioning 11 mile run Off/Strech/Core CardioBalanceInsane Abs Insanity: Fast & Furious Insane Abs Insanity: U.W.T. Insane Abs Stretch

Week 10 12-Sep 13-Sep 14-Sep 15-Sep 16-Sep 17-Sep 18-Sep

InsanityMax Interval Circuit 5 mile run Max Interval Plyo 4.5 mile Run Max Cardio Conditioning 12 mile run Off/Strech/Core Cardio

BalanceInsane Abs Insanity: Fast & Furious Insane Abs Insanity: U.W.T. Insane Abs Stretch


InsanityMax Interval Circuit 5 mile run Max Cardio Conditining 4.5 mile Run Max Interval Plyo 6 mile run Off/Strech/Core Cardio

BalanceInsane Abs Insanity: Fast & Furious Insane Abs Insanity: U.W.T. Insane Abs Stretch


InsanityMax Interval Circuit Insane Abs

5 mile Run Pure Cardio3.5 miles or Max Cardio

ConditioningOff Half Marathon

Fast & Furious Cardio Abs

Week 13 26-Sep 27-Sep 28-Sep 29-Sep 30-Sep 1-Oct 2-Oct

InsanityStretch/Yoga Core Cardio Balance Insanity: Core Cardio Balance Insanity: U.W.T. Max Interval Plyo Max Cardio Conditioning

StretchRest Stretch Stretch Cardio Abs Stretch Stretch


2/12

Half Marathon/Insanity/Asylum/P90X HybridEnter Start Date: 11-Jul Visit www.coachbh-phd.com for more hybrids End Date: 3-Oct


InsanityAsylum Strength 3 mile Run Asylum: Speed & Agility 3 mile Run Insanity Max Int. Circuit 5 mile run

Off/Strech/Yoga XInsanity Pure Cardio P90X: Abs/Core + Aylum: Overtime Insanity: U.W.T. Insanity: Insane Abs Asylum: Relief


InsanityP90X+: Upper Body + 3 mile run Asylum: Vertical Plyo 3 mile Run Max Interval Plyo 6 mile run

Off/Strech/Yoga XAsylum: Overtime Ab Ripper X Asylum: Overtime Asylum Strength P90X: Abs/Core + Asylum: Relief


InsanityP90X: Chest & Back 3.5 mile run Insanity: Max Cardio

Conditioning

3 mile Run Asylum: Speed & Agility 7 mile runOff/Strech/Yoga X

Asylum: Overtime P90X: Abs/Core + Insanity: U.W.T. P90X: Abs/Core + Asylum: Relief


InsanityP90X: Shoulders & Arms 3.5 mile run Asylum: Speed & Agility 3 mile Run Asylum: Back to Core 8 mile run

Off/Strech/Yoga XAsylum: Overtime P90X: Abs/Core + Asylum: Overtime Asylum Strength P90X: Abs/Core + Asylum: Relief

Week 5 8-Aug 9-Aug 10-Aug 11-Aug 12-Aug 13-Aug 14-AugRecovery

P90X Chest+Back & ABRipper X

3.5 mile runAb Ripper X

Vertical Plyo + Overtime3 mile Run + P90X: Upper

Body +Insanity Upper Body

Weight Training9 Mile Run Off/Strech/Yoga X


InsanityAsylum Strength 4 mile run Asylum: Speed & Agility 4 mile Run Max Interval Plyo 9 mile run

Off/Strech/Yoga XInsanity Pure Cardio P90X: Abs/Core + Insanity: Fast & Furious P90X+: Upper Body + P90X: Abs/Core + Asylum: Relief


InsanityP90X: Chest & Back 4 mile run Insanity: Max Cardio

Conditioning

4 mile Run Asylum: Speed & Agility 10 mile runOff/Strech/Yoga X

Asylum: Overtime P90X: Abs/Core + Insanity: U.W.T. P90X: Abs/Core + Asylum: Relief



Off/Strech/Yoga XAsylum: Overtime P90X: Abs/Core + Asylum: Overtime Asylum Strength P90X: Abs/Core + Asylum: Relief


Asylum Strength 5 mile run Asylum: Speed & Agility 4.5 mile Run Max Interval Plyo 11 mile runOff/Strech/Yoga X

Insanity Pure Cardio P90X: Abs/Core + Insanity: Fast & Furious P90X+: Upper Body + P90X: Abs/Core + Asylum: Relief


InsanityP90X+: Upper Body + 5 mile run Asylum: Vertical Plyo 4.5 mile Run Max Interval Plyo 12 mile run

Off/Strech/Yoga XAsylum: Overtime Ab Ripper X Asylum: Overtime Asylum Strength P90X: Abs/Core + Asylum: Relief


InsanityAsylum: Strength 5 mile run Asylum: Vertical Plyo 4.5 mile Run Max Interval Plyo 6 mile run

Off/Strech/Yoga XAsylum: Overtime Insane Abs Asylum: Overtime Insanity U.W.T. Ab Ripper X Asylum: Relief


Insanity Max Interval Circuit Insane Abs + Cardio Abs 5 mile Run Insanity: Pure Cardio 3.5 miles or Max CardioConditioning

Off Half MarathonAsylum: Overtime Ab Ripper X


InsanityStretch/Yoga Core Synergistics Insanity: Core Cardio Balance Asylum: Back to Core Max Interval Plyo Max Cardio Conditioning

Yoga/StretchRest Asylum: Relief Stretch/ P90X X-stretch Ab Ripper X Stretch/ P90X X-stretch Asylum: Relief


3/12

Half Marathon/Insanity/Asylum/P90X HybridEnter Start Date: 11-Jul Visit www.coachbh-phd.com for more hybrids End Date: 3-Oct



Off/Stretch/X2 YogaInsanity Pure Cardio P90X: Abs/Core + Aylum: Overtime X2 Balance + Power Insanity: Insane Abs Asylum: Relief



Off/Stretch/X2 YogaAsylum: Overtime Ab Ripper X2 Asylum: Overtime Asylum Strength P90X: Abs/Core + X2 Rest + Recovery



Conditioning

3 mile Run Asylum: Speed & Agility 7 mile runOff/Stretch/X2 Yoga

Asylum: Overtime P90X: Abs/Core + Insanity: U.W.T. Ab Ripper X2 Asylum: Relief



Off/Stretch/X2 YogaAsylum: Overtime P90X: Abs/Core + Asylum: Overtime X2 Chest+Back+Balance Ab Ripper X2 X2 Rest + Recovery

Week 5 8-Aug 9-Aug 10-Aug 11-Aug 12-Aug 13-Aug 14-AugRecovery X2 Base + Back

3.5 mile runAb Ripper X2



Weight Training9 Mile Run Off/Strech/X2 Yoga



Off/Stretch/X2 YogaInsanity Pure Cardio P90X: Abs/Core + Insanity: Fast & Furious X2 PAP upper P90X: Abs/Core + Foam Roll


InsanityX2 Chest+Back+Balance 4 mile run

X2: PAP lower4 mile Run Asylum: Speed & Agility 10 mile run

Off/Stretch/X2 YogaAsylum: Overtime P90X: Abs/Core + Insanity: U.W.T. Ab Ripper X2 Foam Roll/Stretch


InsanityX2 Shoulds + Arms 4.5 mile run Asylum: Speed & Agility 4 mile Run Asylum: Back to Core 10 mile run

Off/Stretch/X2 YogaAsylum: Overtime P90X: Abs/Core + Asylum: Overtime Asylum Strength P90X: Abs/Core + Foam Roll/Stretch


Asylum Strength 5 mile run Asylum: Speed & Agility 4.5 mile Run Max Interval Plyo 11 mile runOff/Stretch/X2 Yoga

Insanity Pure Cardio Ab Ripper X2 Insanity: Fast & Furious P90X+: Upper Body + P90X: Abs/Core + Foam Roll/Stretch


InsanityX2 PAP upper 5 mile run Asylum: Vertical Plyo 4.5 mile Run X2 Core 12 mile run

Off/Stretch/X2 YogaAsylum: Overtime Ab Ripper X2 Asylum: Overtime Asylum Strength Insanity Cardio Abs Foam Roll/Stretch


InsanityX2 PAP upper 5 mile run X2 Core 4.5 mile Run Asylum: Vertical Plyo 6 mile run

Off/Stretch/X2 YogaAsylum: Overtime Ab Ripper X2 Insanity Cardio Abs Asylum Strength Asylum: Overtime Foam Roll/Stretch


InsanityMax Interval Circuit Insane Abs + Cardio Abs

5 mile Run Insanity: Pure Cardio3.5 miles or Max Cardio

ConditioningOff Half Marathon

Asylum: Overtime Ab Ripper X


InsanityStretch/Yoga Foam roll Insanity: Core Cardio Balance Asylum: Back to Core Max Interval Plyo Max Cardio Conditioning

Yoga/StretchRest and/or Foam roll Asylum: Relief Stretch Ab Ripper X Stretch/ P90X X-stretch Asylum: Relief


4/12

Half Marathon + P90X2 Hybrid ScheduleEnter Start Date: 20-Jan Visit www.coachbh-phd.com for more hybrids End Date: 13-Apr

Week 1 20-Jan 21-Jan 22-Jan 23-Jan 24-Jan 25-Jan 26-JanX2 Core 3 mile Run X2 Total Body 3 mile Run X2 Balance + Power 5 mile run

Off or X2 YogaX2 Ab Ripper X2 Plyocide X2 Ab Ripper X2 Recovery or Stretch X2 Ab Ripper X2 Yoga

Week 2 27-Jan 28-Jan 29-Jan 30-Jan 31-Jan 1-Feb 2-FebX2 Core 3 mile Run X2 Total Body 3 mile Run X2 Balance + Power 6 mile run

Off/Strech/Yoga XX2 Ab Ripper X2 Plyocide X2 Ab Ripper X2 Recovery or Stretch X2 Ab Ripper X2 Recovery or Stretch

Week 3 3-Feb 4-Feb 5-Feb 6-Feb 7-Feb 8-Feb 9-FebX2 Core 3 mile Run X2 Total Body 4 mile Run X2 Balance + Power 7 mile run


Week 4 10-Feb 11-Feb 12-Feb 13-Feb 14-Feb 15-Feb 16-FebX2 Core 3 mile Run X2 Total Body 4.5 mile Run X2 Balance + Power 8 mile run


Week 5 17-Feb 18-Feb 19-Feb 20-Feb 21-Feb 22-Feb 23-FebX2 Chest, Back, & Balance 3 mile Run X2 Shoulders & Arms 5 mile Run X2 Base & Back 8 mile run


Week 6 24-Feb 25-Feb 26-Feb 27-Feb 28-Feb 29-Feb 1-MarX2 Chest, Back, & Balance 3 mile Run X2 Shoulders & Arms 5 mile Run X2 Base & Back 9 mile run


Week 7 2-Mar 3-Mar 4-Mar 5-Mar 6-Mar 7-Mar 8-MarX2 Chest, Back, & Balance 3 mile Run X2 Shoulders & Arms 5.5 mile Run X2 Base & Back 10 mile run


Week 8 9-Mar 10-Mar 11-Mar 12-Mar 13-Mar 14-Mar 15-MarX2 Chest, Back, & Balance 3 mile Run X2 Shoulders & Arms 5.5 mile Run X2 Base & Back 10 mile run


Week 9 16-Mar 17-Mar 18-Mar 19-Mar 20-Mar 21-Mar 22-MarPAP upper 3 mile Run PAP lower 6 mile Run PAP Upper 11 mile run


Week 10 23-Mar 24-Mar 25-Mar 26-Mar 27-Mar 28-Mar 29-MarPAP upper 3 mile Run PAP lower 6 mile Run PAP Upper 12 mile run


Week 11 30-Mar 31-Mar 1-Apr 2-Apr 3-Apr 4-Apr 5-AprPAP upper 3 mile Run PAP Upper 6 mile Run PAP lower 6 mile run


Week 12 30-Mar 31-Mar 1-Apr 2-Apr 3-Apr 4-Apr 5-Apr

PAP upper 5 mile run PAP lower 4.5 mile Run PAP Upper Off Hollywood Half MarathonX2 Ab Ripper X2 Recovery or Stretch X2 Ab Ripper X2 Recovery or Stretch X2 Ab Ripper

Week 12 6-Apr 7-Apr 8-Apr 9-Apr 10-Apr 11-Apr 12-AprStretch/Yoga X2 Core X2 Total Body X2 Balance + Power X2 Core X2 Total Body

Yoga/StretchRest X2 Recovery or Stretch X2 Recovery or Stretch X2 Recovery or Stretch X2 Recovery or Stretch X2 Recovery or Stretch


5/12

Half Marathon + P90X Hybrid ScheduleEnter Start Date: 20-Jan Visit www.coachbh-phd.com for more hybrids End Date: 13-Apr

Week 1 20-Jan 21-Jan 22-Jan 23-Jan 24-Jan 25-Jan 26-JanChest & Back

3 mile RunShoulders & Arms 3 mile Run Legs & Back 5 mile run

Off/X-Stretch/YogaAb Ripper X Ab Ripper X X Stretch Ab Ripper X Yoga (20 Minutes)

Week 2 27-Jan 28-Jan 29-Jan 30-Jan 31-Jan 1-Feb 2-FebChest & Back



Week 3 3-Feb 4-Feb 5-Feb 6-Feb 7-Feb 8-Feb 9-FebChest & Back 3 mile Run Shoulders & Arms 4 mile Run Legs & Back 7 mile run

Off/X-Stretch/YogaAb Ripper X Plyometrics (half) Ab Ripper X X Stretch Ab Ripper X X-Stretch (optional)

Week 4 10-Feb 11-Feb 12-Feb 13-Feb 14-Feb 15-Feb 16-FebChest & Back 3 mile Run Shoulders & Arms 4.5 mile Run Legs & Back 8 mile run

Off/X-Stretch/YogaAb Ripper X Plyometrics (full) Ab Ripper X X Stretch Ab Ripper X X-Stretch (optional)

Week 5 17-Feb 18-Feb 19-Feb 20-Feb 21-Feb 22-Feb 23-FebChest, Shoulders, Tris 3 mile Run Shoulders & Arms 5 mile Run Legs & Back 8 mile run


Week 6 24-Feb 25-Feb 26-Feb 27-Feb 28-Feb 29-Feb 1-MarChest, Shoulders, Tris 3 mile Run Back & Biceps 5 mile Run Legs & Back 9 mile run


Week 7 2-Mar 3-Mar 4-Mar 5-Mar 6-Mar 7-Mar 8-MarChest, Shoulders, Tris 3 mile Run Back & Biceps 5.5 mile Run Legs & Back 10 mile run


Week 8 9-Mar 10-Mar 11-Mar 12-Mar 13-Mar 14-Mar 15-MarChest, Shoulders, Tris 3 mile Run Back & Biceps 5.5 mile Run Legs & Back 10 mile run


Week 9 16-Mar 17-Mar 18-Mar 19-Mar 20-Mar 21-Mar 22-MarChest & Back 3 mile Run Back & Biceps 6 mile Run Legs & Back 11 mile run


Week 10 23-Mar 24-Mar 25-Mar 26-Mar 27-Mar 28-Mar 29-MarChest & Back 3 mile Run Shoulders & Arms 6 mile Run Plyometrics 12 mile run Legs & Back

Ab Ripper X Plyometrics (full) Ab Ripper X X Stretch Ab Ripper X X-Stretch (optional) X-Stretch

Week 11 30-Mar 31-Mar 1-Apr 2-Apr 3-Apr 4-Apr 5-AprChest & Back 3 mile Run Plyometrics 6 mile Run Legs & Back 6 mile run Legs & Back


Week 12 30-Mar 31-Mar 1-Apr 2-Apr 3-Apr 4-Apr 5-Apr

Core Synergistics 5 mile run Cardio X 4.5 mile Run Core SynergisticsOff/Stretch Half Marathon

Ab Ripper X X-Stretch Ab Ripper X X2 Recovery or Stretch Ab Ripper X

Week 13 6-Apr 7-Apr 8-Apr 9-Apr 10-Apr 11-Apr 12-AprCore Synergistics 5 mile run Cardio X 4.5 mile Run Core Synergistics

Off/Stretch Off/X-Stretch/YogaAb Ripper X X-Stretch Ab Ripper X X Stretch Ab Ripper X


6/12

Half Marathon & Asylum HybridVisit www.coachbh-phd.com for more hybrids

Week # 1Asylum Strength

3 mile RunAsylum: Speed & Agility

3 mile RunBack to Core

4 mile runOff or Stretch

Relief Overtime Relief

Week # 2Vertical Plyo 3 mile run

Asylum: Speed & Agility3 mile Run

Back to Core4 mile run

Off or StretchAsylum: Overtime Relief Asylum Strength Relief

Week # 3Speed & Agility 3.5 mile run

Asylum: Strength3 mile Run

Back to Core4.5 mile run

Off or StretchAsylum: Overtime Relief Overtime Relief

Week # 4Vertical Plyo 3.5 mile run Asylum: Speed & Agility 3 mile Run

Back to Core

5 mile run

Off or StretchAsylum: Overtime Relief Asylum: Overtime Asylum Strength Relief





Week # 6Asylum Strength 4 mile run Asylum: Speed & Agility 4 mile Run


Off or StretchOvertime Relief Overtime Asylum Strength Relief

Week # 7Game Day 4 mile run Asylum Strength 4 mile Run


Off or StretchOvertime (optional) Relief Overtime Overtime Relief

Week # 8Vertical Plyo 4.5 mile run Asylum: Speed & Agility 4 mile Run



Week # 9Game Day 5 mile run Asylum: Speed & Agility 4.5 mile Run



Week # 10Speed & Agility 5 mile run Asylum: Vertical Plyo 4.5 mile Run



Week # 11: Last Hard WeekVertical Plyo 5 mile run Speed & Agility 4.5 mile Run



Week # 12: Start TaperGame Day 4 mile run Asylum: Speed & Agility 3 mile Run


Off or StretchOvertime Relief Relief Overtime Relief

Week # 13: Race WeekX2 PAP upper

5 mile run Back to Core4.5 mile Run

Relief Off Race DayAsylum: Overtime Asylum Strength


7/12

Half Marathon & Les Mills Combat HybridVisit www.coachbh-phd.com for more hybrids

Week # 1Combat 45

3 mile RunPower HIIT 1

3 mile Run Warrior 2: Lower BodyLean Out


Inner Warrior: Stretch Combat 30 Inner Warrior: Stretch

Week # 2Combat 30 3 mile run

Shock Plyo HIIT 23 mile Run Warrior 1: Upper Body

Blow Out


Core Attack Inner Warrior: Stretch Combat 30 Inner Warrior: Stretch

Week # 3Combat 30 3.5 mile run

Power HIIT 13 mile Run Warrior 2: Lower Body

Lean Out

4.5 mile runOff or Stretch


Week # 4Combat 30 3.5 mile run Shock Plyo HIIT 2 3 mile Run Warrior 1: Upper Body

Blow Out


Core Attack Inner Warrior: Stretch Core Attack Combat 30 Inner Warrior: Stretch

Week # 5Combat 30 3.5 mile run

Power HIIT 13 mile Run Warrior 2: Lower Body

Lean Out



Week # 6Combat 45 4 mile run Shock Plyo HIIT 2 4 mile Run Warrior 1: Upper Body

Blow Out



Week # 7Combat 45 4 mile run Power HIIT 1 4 mile Run Warrior 2: Lower Body

Lean Out



Week # 8Combat 45 4.5 mile run Shock Plyo HIIT 2 4 mile Run Warrior 1: Upper Body

Blow Out



Week # 9Combat 45 5 mile run Power HIIT 1 4.5 mile Run Warrior 2: Lower Body

Lean Out



Week # 10Combat 60 5 mile run Shock Plyo HIIT 2 4.5 mile Run Warrior 1: Upper Body

Blow Out



Week # 11: Last Hard WeekCombat 60 5 mile run Power HIIT 1 4.5 mile Run Warrior 2: Lower Body

Lean Out



Week # 12: Start TaperCombat 60 4 mile run Shock Plyo HIIT 2 3 mile Run Warrior 1: Upper Body

Blow Out



Week # 13: Race WeekLower Body Lean Out 5 mile run Combat 45 4.5 mile Run Inner Warrior: Stretch Off Race Day


8/12

Core Attack Core Attack


9/12

Strength & Endurance HybridEnter Start Date: 11-Feb End Date: 5-May

Week 1 11-Feb 12-Feb 13-Feb 14-Feb 15-Feb 16-Feb 17-Feb

P90X: Chest & Back* 3 mile Run Insanity Plyo Cardio Circuit P90X: Shoulders + Arms* Cardio Power Resistance Off Off Cardio Abs Yoga X (1/2 hour max) Ab Ripper X Insane Abs

Week 2 18-Feb 19-Feb 20-Feb 21-Feb 22-Feb 23-Feb 24-FebPure Cardio

P90X: Back + BicepsCardio Power Resistance P90X: Chest, Shoulders, and

Triceps*

4-5 mile RunOff Off

Insane Abs Ab Ripper X Cardio Abs

Week 3 25-Feb 26-Feb 27-Feb 28-Feb 29-Feb 1-Mar 2-MarP90X: Chest & Back* 3 mile Run Insanity Plyo Cardio Circuit

P90X: Shoulders + ArmsCardio Power Resistance

Off Off Cardio Abs Yoga X (1/2 hour max) Ab Ripper X Insane Abs

Week 4 3-Mar 4-Mar 5-Mar 6-Mar 7-Mar 8-Mar 9-MarPure Cardio

P90X: Back + BicepsCardio Power Resistance P90X: Chest, Shoulders, and

Triceps*

4-5 mile RunOff Off

Insane Abs Ab Ripper X Cardio Abs

Week 5 10-Mar 11-Mar 12-Mar 13-Mar 14-Mar 15-Mar 16-Mar

Recovery Week Core Cardio & Balance Yoga X (1 har max) Core Synergistics Insanity Upper BodyWeight Training*

Cardio X Off Off

Week 6 17-Mar 18-Mar 19-Mar 20-Mar 21-Mar 22-Mar 23-Mar

Plyo X P90X: Back + BicepsCardio Power Resistance P90X: Chest, Shoulders, and

Triceps*

4-5 mile RunOff Off

Ab Ripper X Cardio Abs

Week 7 24-Mar 25-Mar 26-Mar 27-Mar 28-Mar 29-Mar 30-MarP90X: Chest & Back* 3 mile Run Insanity Plyo Cardio Circuit

P90X: Shoulders + ArmsCardio Power Resistance

Off Off Cardio Abs Yoga X (1/2 hour max) Ab Ripper X Insane Abs

Week 8 31-Mar 1-Apr 2-Apr 3-Apr 4-Apr 5-Apr 6-AprMax Cardio Conditioning

P90X: Back + BicepsMax Plyo P90X: Chest, Shoulders, and

Triceps*

4-5 mile RunOff Off

Ab Ripper X Ab Ripper X Cardio Abs

Week 9 7-Apr 8-Apr 9-Apr 10-Apr 11-Apr 12-Apr 13-AprP90X: Chest & Back* 3 mile Run

Max Interval Circuit P90X: Shoulders + ArmsMax Plyo

Off Off Cardio Abs Yoga X (1/2 hour max) Ab Ripper X

Week 10 14-Apr 15-Apr 16-Apr 17-Apr 18-Apr 19-Apr 20-AprMax Cardio Conditioning

P90X: Back + BicepsMax Plyo

P90X: Chest, Shoulders, andTriceps*

4-5 mile RunOff Off

Ab Ripper X Ab Ripper X Cardio Abs

Week 11 21-Apr 22-Apr 23-Apr 24-Apr 25-Apr 26-Apr 27-AprP90X: Chest & Back* 3 mile Run

Max Interval Circuit P90X: Shoulders + ArmsMax Plyo

Off OffCardio Abs Yoga X (1/2 hour max) Ab Ripper X

Week 12 28-Apr 29-Apr 30-Apr 1-May 2-May 3-May 4-May

Recovery Week Core Cardio & Balance Yoga X (1 hr max) Core SynergisticsInsanity Upper Body Weight

Training*

Cardio X Off Off

* Feel free to substitute a kettle ball workout in green blocks


10/12

Marathon + P90X Hybrid ScheduleEnter Start Date: 20-Jan Visit www.coachbh-phd.com for more hybrids End Date: 13-Apr

Week 1 20-Jan 21-Jan 22-Jan 23-Jan 24-Jan 25-Jan 26-JanChest & Back



Week 2 27-Jan 28-Jan 29-Jan 30-Jan 31-Jan 1-Feb 2-FebChest & Back



Week 3 3-Feb 4-Feb 5-Feb 6-Feb 7-Feb 8-Feb 9-FebChest & Back 3 mile Run Shoulders & Arms 4 mile Run Legs & Back 6 mile run

Off/X-Stretch/YogaAb Ripper X Plyometrics (half) Ab Ripper X X Stretch Ab Ripper X X-Stretch (optional)

Week 4 10-Feb 11-Feb 12-Feb 13-Feb 14-Feb 15-Feb 16-FebChest & Back 3 mile Run Shoulders & Arms 4.5 mile Run Legs & Back 8 mile run


Week 5 17-Feb 18-Feb 19-Feb 20-Feb 21-Feb 22-Feb 23-FebChest, Shoulders, Tris 3 mile Run Shoulders & Arms 5 mile Run Legs & Back 10 mile run


Week 6 24-Feb 25-Feb 26-Feb 27-Feb 28-Feb 29-Feb 1-MarChest, Shoulders, Tris 3 mile Run Back & Biceps 5 mile Run Legs & Back 11 mile run


Week 7 2-Mar 3-Mar 4-Mar 5-Mar 6-Mar 7-Mar 8-MarChest, Shoulders, Tris 3 mile Run Back & Biceps 5.5 mile Run Legs & Back 12-14 mile run


Week 8 9-Mar 10-Mar 11-Mar 12-Mar 13-Mar 14-Mar 15-MarChest, Shoulders, Tris 3 mile Run Back & Biceps 5.5 mile Run Legs & Back 14-16 mile run


Week 9 16-Mar 17-Mar 18-Mar 19-Mar 20-Mar 21-Mar 22-MarChest & Back 3 mile Run Back & Biceps 6 mile Run Legs & Back 16-18 mile run


Week 10 23-Mar 24-Mar 25-Mar 26-Mar 27-Mar 28-Mar 29-MarChest & Back 3 mile Run Shoulders & Arms 6 mile Run Plyometrics 16-18 mile run Legs & Back


Week 11 30-Mar 31-Mar 1-Apr 2-Apr 3-Apr 4-Apr 5-AprChest, Shoulders, Tris 3 mile Run Back & Biceps 8 mile Run Legs & Back 18-20 mile run


Week 12 6-Apr 7-Apr 8-Apr 9-Apr 10-Apr 11-Apr 12-AprChest & Back 3 mile Run Shoulders & Arms 6 mile Run Plyometrics 12 mile run Legs & Back


Week 13 13-Apr 14-Apr 15-Apr 16-Apr 17-Apr 18-Apr 19-AprChest, Shoulders, Tris 3 mile Run Back & Biceps 8 mile Run Legs & Back 6 mile run


Week 14 6-Apr 7-Apr 8-Apr 9-Apr 10-Apr 11-Apr 12-Apr

RaceWeek

5 mile run Cardio X Core Synergistics 4.5 mile Run Intervals @ race pace Off/Stretch/Yoga/FoamRoll Race DayAb Ripper X X-Stretch Ab Ripper X X Stretch Ab Ripper X


11/12

Half Marathon/Insanity/Asylum/P90X HybridVisit www.coachbh-phd.com for more hybrids

Week 1


Off/Stretch/X2 YogaInsanity Pure Cardio P90X: Abs/Core + Aylum: Overtime X2 Balance + Power Insanity: Insane Abs Yoga (20 Minutes)

Week 2


Off/Stretch/X2 YogaAsylum: Overtime Ab Ripper X2 Asylum: Overtime Asylum Strength P90X: Abs/Core + Yoga (20 Minutes)

Week 3


Conditioning

3 mile Run Asylum: Speed & Agility 6 mile runOff/Stretch/X2 Yoga

Asylum: Overtime P90X: Abs/Core + Insanity: U.W.T. Ab Ripper X2 X-Stretch (optional)

Week 4


Off/Stretch/X2 YogaAsylum: Overtime P90X: Abs/Core + Asylum: Overtime X2 Chest+Back+Balance Ab Ripper X2 X-Stretch (optional)

Week 5Recovery X2 Base + Back

3.5 mile runAb Ripper X2



Weight Training10 mile run Off/Strech/X2 Yoga

Week 6


Off/Stretch/X2 YogaInsanity Pure Cardio P90X: Abs/Core + Insanity: Fast & Furious X2 PAP upper P90X: Abs/Core + X-Stretch (optional)

Week 7

InsanityX2 Chest+Back+Balance 4 mile run

X2: PAP lower4 mile Run Asylum: Speed & Agility 12-14 mile run

Off/Stretch/X2 YogaAsylum: Overtime P90X: Abs/Core + Insanity: U.W.T. Ab Ripper X2 X-Stretch (optional)

Week 8

InsanityX2 Shoulds + Arms 4.5 mile run Asylum: Speed & Agility 4 mile Run Asylum: Back to Core 14-16 mile run

Off/Stretch/X2 YogaAsylum: Overtime P90X: Abs/Core + Asylum: Overtime Asylum Strength P90X: Abs/Core + X-Stretch (optional)

Week 9Insanity

Asylum Strength 5 mile run Asylum: Speed & Agility 4.5 mile Run Max Interval Plyo 16-18 mile runOff/Stretch/X2 Yoga

Insanity Pure Cardio Ab Ripper X2 Insanity: Fast & Furious P90X+: Upper Body + P90X: Abs/Core + X-Stretch (optional)

Week 10

InsanityX2 PAP upper 5 mile run Asylum: Vertical Plyo 4.5 mile Run X2 Core 16-18 mile run

Off/Stretch/X2 YogaAsylum: Overtime Ab Ripper X2 Asylum: Overtime Asylum Strength Insanity Cardio Abs X-Stretch (optional)

Week 11

InsanityAsylum Strength 5 mile run Asylum: Speed & Agility 4.5 mile Run Max Interval Plyo 20 mile run

Off/Stretch/X2 YogaInsanity Pure Cardio Ab Ripper X2 Insanity: Fast & Furious P90X+: Upper Body + P90X: Abs/Core + X-Stretch (optional)

Week 12

Insanity X2 PAP upper 5 mile run Asylum: Vertical Plyo 4.5 mile Run X2 Core 12 mile run Off/Stretch/X2 YogaAsylum: Overtime Ab Ripper X2 Asylum: Overtime Asylum Strength Insanity Cardio Abs X-Stretch (optional)

Week 13

InsanityAsylum Strength 5 mile run Asylum: Speed & Agility 4.5 mile Run Max Interval Plyo 6 mile run

Off/Stretch/X2 YogaInsanity Pure Cardio Ab Ripper X2 Insanity: Fast & Furious P90X+: Upper Body + P90X: Abs/Core + X-Stretch (optional)

Week 14

InsanityX2 PAP upper 5 mile run Asylum: Vertical Plyo 4.5 mile Run X2 Core Off/Stretch/Yoga/Foam

Roll Race DayAsylum: Overtime Ab Ripper X2 Asylum: Overtime Asylum Strength Insanity Cardio Abs


12/12

Full Marathon & Asylum HybridVisit www.coachbh-phd.com for more hybrids

Week # 1Asylum Strength

3 mile RunSpeed & Agility

3 mile RunBack to Core


Relief Overtime Relief

Week # 2Vertical Plyo 3 mile run

Speed & Agility3 mile Run


Off or StretchAsylum: Overtime Relief Asylum Strength Relief





Week # 4Vertical Plyo 3.5 mile run Speed & Agility 3 mile Run





Back to Core 10 mile run Off or StretchAsylum: Overtime Relief Overtime

Week # 6Asylum Strength 4 mile run Speed & Agility 4 mile Run


Off or StretchOvertime Relief Overtime Asylum Strength Relief

Week # 7Game Day 4 mile run Asylum Strength 4 mile Run

Back to Core12-14 mile run


Week # 8Vertical Plyo 4.5 mile run Speed & Agility 4 mile RunBack to Core

14-16 mile runOff or Stretch

Asylum: Overtime Relief Asylum: Overtime Asylum Strength Relief

Week # 9Game Day 5 mile run Speed & Agility 4.5 mile Run

Back to Core16-18 mile run


Week # 10: Last Hard Week!Speed & Agility 5 mile run Asylum: Vertical Plyo 4.5 mile Run



Week # 11: Begin TaperVertical Plyo 5 mile run Speed & Agility 4.5 mile Run



Week # 12: Continue TaperGame Day 5 mile run Speed & Agility 4.5 mile Run


Off or StretchOvertime Relief Relief Overtime Relief

Week # 13: Race WeekSpeed & Agility

5 mile run Back to Core4.5 mile Run

Relief Off Race DayRelief Asylum Strength

Hybridos (maraton)

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