Ryan Hall Half Marathon Plan

INNOVATION FOR ENDURANCE Ryan Hall’s Half-Marathon Training Plan

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Ryan Hall’s Half-Marathon Training Plan

RYAN HALL’S HALF-MARATHON TRAINING PLAN Running a half-marathon (13.1 miles) is a fun and rewarding experience — with proper training. Plan to spend at least 12 weeks training and building mileage for a halfmarathon. Ideally, you’ll have been running already and will have built up a mileage base of 15 to 25 miles weekly if you’re a first-time half-marathoner. Your weekly program will include a mix of aerobic runs, speed intervals, tempo runs, recovery runs, and long runs to train your body to run longer, faster, and stronger.

INNOVATION FOR ENDURANCE

Ryan Hall’s Half-Marathon Training Plan

INNOVATION FOR ENDURANCE

TYPES OF WORKOUTS

LISTEN TO YOUR HEART

RECOVERY RUN

Wondering how hard you should run? Use a heart rate monitor. Each type of workout corresponds to a beats-perminute (bpm) heart rate (HR) range that will ensure you’re giving the right amount of effort and reaping the benefits of your run. In fact, wearing a heart rate monitor while you run is the best tool for understanding your effort. Your local running store should carry a range of these devices; they usually double as a sports watch and start at around $60. Consider it the best investment you can make for improving your performance.

Your recovery pace doubles for warm-ups and warm-downs.

You should be running easily enough to hold a conversation. LONG RUN – AEROBIC

This easy, but not too easy, pace builds up your capillaries and mitochondria to give you more power and endurance for race day. Long runs will usually increase by a mile every week as you approach your race. LONG RUN – INTERVALS

Adding fast but brief intervals near the end of your long run gives you both a dose of speed training and activates your fast-twitch muscle fibers to help your body find new energy when your legs are growing tired.

WARM-UPS & -DOWNS

65-70% of Max HR

RECOVERY RUNS

65-75% of Max HR

HALF-MARATHON RACE SIMULATION

Running at your goal race pace helps accustom your body to speed you wouldn’t likely run in a workout.

 AEROB IC RU NS

LONG RUNS – AEROBIC

70-75% of Max HR

LONG RUNS – INTERVALS

70-75% of Max HR (Running) 90-95% of Max HR (Intervals)

 AEROBI C RUN

Like long runs, these slowly but surely improve your power. The addition of hill repeats and strides also help your leg strength and efficiency. TEMPO RUN

This comfortably hard pace (about the same as ha lf-

marathon pace) teaches your body to handle more lactic acid and delays tired legs. Shorter tempo runs should be on the top end of the heart rate range, with long tempo runs on the low end.

75-80% of Max HR

RACE SIMULATIONS

80-85% of Max HR

TEMPO RUNS

85-90% of Max HR

SPEED INTERVALS

88-93% of Max HR

SPEED INTERVALS

These teach your body how to run fast. You’ll become more efficient and have a stronger finishing kick at races. To get the distance spot-on, use a nearby school track. Each lap is a quarter-mile (400 meters). “A” WARM-UP DRILLS

Before interval workouts do one round of each of these drills to get your muscles firing so they’re fresh and ready to hit your first interval at full speed. Each drill should take 10-15 seconds. 1. Walks

Aerobic runs, for example, should be run with your heart rate between 75 and 80 percent of your maximum heart rate. If you don’t know your maximum, subtracting your age from 220 will give you a reasonably good estimate. The most accurate test is to max yourself out with this stress test on a track: Run a 2-mile warm-up followed by a comfortably hard mile. After completing the mile, accelerate for 400 meters and run another 400 all-out. Check your heart rate every 100 meters during the final 400. The highest number is your maximum heart rate.

with high knees

Walks with high knees to a kick-out (extend your foot out at the top of your skip) 3. Skips with high knees 4. Skips with high knees to a kick-out 5. Side walks with bent knees 6. Side shuffle with bent knees 2.

7. Run with high knees 8. Run with butt

kicks

Dennis Kline, strength and conditioning specialist at Mammoth Track Club (www.mammothtrackclub.com) and the University of Wisconsin-La Crosse and owner of Fit ness Motivations Systems (www.usathlete.net); Dan Pfaff, running mechanics expert and strength and conditioning specialist; and Terrence Mahon, coach at Mammoth Track Club and Run Mammoth, an online coaching service for runners (www.runmammoth.com) SOURCES:

Ryan Hall’s Half-Marathon Training Plan

INNOVATION FOR ENDURANCE

TRAINING FOR A

HALF-MARATHON WEEK 1:

WEEK 2:

WEEK 3:

WEEK 4:

MONDAY: OFF

MONDAY: OFF

MONDAY: OFF

MONDAY: OFF

TUESDAY: Speed

TUESDAY: Speed

TUESDAY: Speed

TUESDAY:

Intervals 15 min warmup, “A” warm-up drills, 6 x 100m strides, (6 x 800m @ w/90-sec easy jog in between), 15 min warm-down

Intervals 15 min warm-up, “A” warmup drills, 6 x 100m strides, (5 x 1k w/ 2 min easy jog in between), 15 min warm-down

Intervals 15 min warm-up, “A” warmup drills, 6 x 100m strides, (4 x 1200m w/ 2:30 easy jog in between), 15 min warm-down

Speed Intervals 15 min warm-up, “A” warmup drills, 6 x 100m strides, (4 x 1 mile w/ 3 min easy jog in between), 15 min warm-down

WEDNESDAY:

WEDNESDAY:

WEDNESDAY:

WEDNESDAY:

Recovery Run 30-35 min

Recovery Run 40-45 min

Recovery Run 30-35 min

Recovery Run 40-45 min

THURSDAY:

THURSDAY:

THURSDAY:

THURSDAY:

Steady Pace - Tempo Run 15-20 min warmup, 3 miles @ Tempo pace, 15 min warmdown

Aerobic Run 30-35 min run, finish w/ 6 x 30 sec

Aerobic Run 30-35 min run, finish w/ 6 x 45 sec

hill sprints (mile pace effort), easy jog down the hill for recovery

Steady Pace - Tempo Run 15-20 min warmup, 3 miles @ Tempo pace, 15min warmdown

FRIDAY: Off

FRIDAY: Off

FRIDAY: Off

FRIDAY: Off

SATURDAY:

SATURDAY:

SATURDAY:

SATURDAY:

Aerobic Run 30-35 min run, finish w/ 6 x 20 sec strides (mile pace) or 6 x 75m hill sprints w/ 1 min rest in between

Half-Marathon - Race Simulation 6 miles easy, 3 miles @ goal race pace, 2 miles easy

Aerobic Run 30-35 min run, finish w/ 6 x 20 sec strides (mile pace) or 6 x 75m hill sprints w/ 1 min rest in between

Half-Marathon - Race Simulation 6 miles easy, 4 miles @ goal race pace, 2 miles easy

SUNDAY:

SUNDAY:

SUNDAY:

SUNDAY:

Long Run (75 min total): 50 min run, 8 x (1 min @ 5k pace w/ 1 min @ easy jog in between), 10 min run

Recovery Run 40-45 min

Long Run (80 min

Recovery Run 40-45 min

total): 55 min run, 8 x (1 min @ 5k pace w/ 1 min @ easy jog pace in between), 10 min run

hill sprints (mile pace effort), easy jog down the hill for recovery

Ryan Hall’s Half-Marathon Training Plan

INNOVATION FOR ENDURANCE

WEEK 5:

WEEK 6:

WEEK 7:

WEEK 8:

MONDAY: OFF

MONDAY: OFF

MONDAY: OFF

MONDAY: OFF

TUESDAY:

TUESDAY:

TUESDAY:  Speed

TUESDAY:

Speed Intervals 15 min warm-up, “A” warm-up drills, 6 x 100m strides, (3 x 1.5 miles w/ 4 min easy jog in between), 15 min warm-down

Speed Intervals 15 min warm-up, “A” warm-up drills, 6 x 100m strides, (2 x 2 miles, 1 x mile, all w/ 4 min easy jog in between), 15 min warm-down

WEDNESDAY:

WEDNESDAY:

WEDNESDAY:

WEDNESDAY:

Recovery Run 30-35 min

Recovery Run 40-45 min

Recovery Run 30-35 min

Recovery Run 40-45 min

THURSDAY:

THURSDAY:

THURSDAY:

THURSDAY:

Steady Pace - Tempo Run 15-20 min warmup, 3 miles @ Tempo pace, 15 min warmdown

Aerobic Run 30-35 min run, finish w/ 6 x 60 sec hill sprints (mile pace effort), easy jog down the hill for recovery

Steady Pace - Tempo Run 15-20 min warm-up, 3 miles @ Tempo pace, 15 min warm-down

Aerobic Run 30-35 min run, finish w/ 6 x 45 sec hill sprints (mile pace effort), easy jog down

FRIDAY: Off

FRIDAY: Off

FRIDAY: Off

FRIDAY: Off

SATURDAY:

SATURDAY:

SATURDAY:

SATURDAY:

Aerobic Run 30-35 min run, finish w/ 6 x 20 sec strides (mile pace) or 6 x 75m hill sprints w/ 1 min rest in between

Half-Marathon - Race Simulation 6miles easy, 5 miles @ race pace, 2 miles easy

Aerobic Run 30-35 min run, finish w/ 6 x 20 sec strides (mile pace) or 6 x 75m hill sprints w/ 1 min rest in between

Half-Marathon - Race Simulation 6 miles easy, 6 miles @ race pace, 1-2 miles easy

SUNDAY:

SUNDAY:

SUNDAY:

SUNDAY:

Long Run (85 min total): 60 min run, 8 x (1 min @ 5k pace w/ 1 min @ easy jog pace in between), 10 min run

Recovery Run 40-45 min

Long Run (85 min total): 65 min run, 8 x (1 min @ 5k pace w/ 1 min @ easy jog pace in between), 10 min run

Recovery Run 40-45 min

Intervals 15 min warmup, “A” warm-up drills, 6 x 100m strides, (3 x 1.5 miles w/ 4min easy  jog in between), 15 min warm-down

Speed Intervals 15 min warm-up, “A” warm-up drills, 6 x 100m strides, (4 x 2k w/ 2 min easy  jog in between), 15 min warm-down

the hill for recovery

Ryan Hall’s Half-Marathon Training Plan

INNOVATION FOR ENDURANCE

WEEK 9:

WEEK 10:

WEEK 11:

WEEK 12:

MONDAY: OFF

MONDAY: OFF

MONDAY: OFF

MONDAY: OFF

TUESDAY:

TUESDAY:

TUESDAY:

TUESDAY:

Speed Intervals 15 min warm-up, “A” warm-up drills, 6 x 100m strides, (4 x 1 mile w/ 3 min easy  jog in between), 15 min warm-down

Speed Intervals 15 min warm-up, “A” warm-up drills, 6 x 100m strides, (6 x 800m w/ 90 sec easy  jog in between), 15 min warm-down

Speed Intervals 15 min warm-up, “A” warm-up drills, 6 x 100m strides, (6 x 800m w/ 90 sec easy jog in between), 15 min warm-down

Speed Intervals 15 min warm-up, “A” warm-up drills, 6 x 100m strides, (8 x 600m w/ 2 min easy  jog in between), 15 min warm-down

WEDNESDAY:

WEDNESDAY:

WEDNESDAY:

WEDNESDAY:

Recovery Run 30-35 min

Recovery Run 40-45 min

Recovery Run 30-35 min

Recovery Run 25-30 min

THURSDAY:

THURSDAY:

THURSDAY:

THURSDAY:

Steady Pace - Tempo Run 15-20 min warmup, 3 miles @ 15k-10k pace, 15 min warmdown

Aerobic Run 30-35 min run, finish w/ 6 x 30 sec

Steady Pace - Tempo Run 15-20 min warm-up, 3 miles @ Tempo pace, 15 min warm-down

Aerobic Run 30-35 min run, finish w/ 6 x 30 sec hill sprints (mile pace effort), easy jog down the hill for recovery

FRIDAY: Off

FRIDAY: Off

FRIDAY: Off

FRIDAY: Off

SATURDAY:

SATURDAY:

SATURDAY:

SATURDAY:

Aerobic Run 30-35 min run, finish w/ 6 x 20 sec strides (mile pace) or 6 x 75m hill sprints w/ 1 min rest in between

Half-Marathon - Race Simulation 6 miles easy, 4 miles @ goal race pace, 1-2 miles easy

Half-Marathon - Race Simulation Aerobic Run 3035 min run, finish w/ 6 x 20 sec strides (mile pace) or 6 x 75m hill sprints w/ 1 min rest in between

Recovery Run 20 min

SUNDAY:

SUNDAY:

SUNDAY:

SUNDAY:

Long Run (95-100 min total): 65-70 min run, 10 x (1 min @ 5k pace w/ 1 min @ easy jog pace in between), 10 min run

Recovery Run 60 min

Recovery Run 60 min

HALFMARATHON RACE DAY!

hill sprints (mile pace effort), easy jog down the hill for recovery

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