Ryan Hall Half Marathon Plan

(1)

Ryan Hall’s

Half-Marathon Training Plan

INNOVATION

FOR ENDURANCE

brought to you by

The 100

(2)

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

half-marathon. 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.

RYAN HALL’S

HALF-MARATHON

TRAINING PLAN

(3)

Ryan Hall’s Half-Marathon Training Plan

INNOVATION FOR ENDURANCE

TYPES OF WORKOUTS

RECOVERY RUN

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.

HALF-MARATHON RACE SIMULATION

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

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.

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 with high knees}

2._{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} 7._{Run with high knees}

8._{Run with butt kicks}

LISTEN TO YOUR HEART

Wondering how hard you should run? Use a heart rate monitor. Each type of workout corresponds to a beats-per-minute (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.

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.

SOURCES: _{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)

WARM-UPS & -DOWNS _{65-70% of Max HR} RECOVERY RUNS _{65-75% of Max HR} AEROB IC RU NS _{75-80% of Max HR} LONG RUNS – AEROBIC _{70-75% of Max HR}

LONG RUNS – INTERVALS _{70-75% of Max HR (Running)}

90-95% of Max HR (Intervals)

RACE SIMULATIONS _{80-85% of Max HR} TEMPO RUNS _{85-90% of Max HR} SPEED INTERVALS _{88-93% of Max HR}

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Ryan Hall’s Half-Marathon Training Plan

INNOVATION FOR ENDURANCE

TRAINING FOR A

HALF-MARATHON

WEEK 1: MONDAY:_OFF TUESDAY:_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

WEDNESDAY:

Recovery Run 30-35 min

THURSDAY:

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

FRIDAY:_Off 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

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

WEEK 2:

MONDAY:_OFF TUESDAY:_Speed

Intervals 15 min up, “A” warm-up drills, 6 x 100m strides, (5 x 1k w/ 2 min easy jog in between), 15 min warm-down WEDNESDAY: Recovery Run 40-45 min THURSDAY:

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

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

Half-Marathon - Race Simulation 6 miles easy, 3 miles @ goal race pace, 2 miles easy SUNDAY: Recovery Run 40-45 min WEEK 3: MONDAY:_OFF TUESDAY:_Speed Intervals 15 min up, “A” warm-up drills, 6 x 100m strides, (4 x 1200m w/ 2:30 easy jog in between), 15 min warm-down WEDNESDAY: Recovery Run 30-35 min THURSDAY:

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

SUNDAY:

Long Run (80 min

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

WEEK 4:

MONDAY:_OFF TUESDAY: _Speed

Intervals 15 min up, “A” warm-up drills, 6 x 100m strides, (4 x 1 mile w/ 3 min easy jog in between), 15 min warm-down WEDNESDAY: Recovery Run 40-45 min THURSDAY:

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

SUNDAY:

(5)

Ryan Hall’s Half-Marathon Training Plan

INNOVATION FOR ENDURANCE

WEEK 6:

MONDAY:_OFF TUESDAY:

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: Recovery Run 40-45 min THURSDAY:

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

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

SUNDAY: Recovery Run 40-45 min WEEK 7: MONDAY:_OFF TUESDAY:_Speed

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

warm-down

WEDNESDAY:

THURSDAY:

SUNDAY:

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

WEEK 8:

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 WEDNESDAY: Recovery Run 40-45 min THURSDAY:

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

SUNDAY: Recovery Run 40-45 min WEEK 5: MONDAY:_OFF 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

WEDNESDAY:

THURSDAY:

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

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WEEK 11: MONDAY:_OFF TUESDAY:

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

WEDNESDAY:

THURSDAY:

Half-Marathon - Race Simulation 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

SUNDAY:

Recovery Run 60 min

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: Recovery Run 25-30 min THURSDAY:

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

Recovery Run 20 min

SUNDAY:

HALF-MARATHON RACE DAY!

Ryan Hall’s Half-Marathon Training Plan

INNOVATION FOR ENDURANCE

WEEK 9:

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 WEDNESDAY: Recovery Run 30-35 min THURSDAY:

Steady Pace - Tempo Run 15-20 min warm-up, 3 miles @ 15k-10k pace, 15 min warm-down

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

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 WEDNESDAY: Recovery Run 40-45 min THURSDAY:

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

Ryan Hall Half Marathon Plan

Ryan Hall’s

Ryan Hall’s

Half-Marathon Training Plan

Half-Marathon Training Plan

INNOVATION

INNOVATION

FOR ENDURANCE

FOR ENDURANCE

brought to you by

brought to you by

The 100

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

half-marathon. 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.

RYAN HALL’S

HALF-MARATHON

TRAINING PLAN

Ryan Hall’s Half-Marathon Training Plan

INNOVATION FOR ENDURANCE

Ryan Hall’s Half-Marathon Training Plan

INNOVATION FOR ENDURANCE

HALF-MARATHON

Ryan Hall’s Half-Marathon Training Plan

INNOVATION FOR ENDURANCE

Ryan Hall’s Half-Marathon Training Plan

INNOVATION FOR ENDURANCE

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