INNOVATION FOR ENDURANCE

Ryan Halls Half-Marathon Training Plan

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Ryan Halls Half-Marathon Training Plan

INNOVATION FOR ENDURANCE

RYAN HALLS 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, youll have been running already and will have built up a mileage base of 15 to 25 miles weekly if youre a rst-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 Halls Half-Marathon Training Plan

TYPES OF WORKOUTS
RECOVERY RUN

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LISTEN TO YOUR HEART

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

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 youre giving the right amount of effort and reaping the benets 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.

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 bers to help your body nd new energy when your legs are growing tired.
HALF-MARATHON RACE SIMULATION

WARM-UPS & -DOWNS RECOVERY RUNS AEROBIC RUNS LONG RUNS AEROBIC

65-70% of Max HR 65-75% of Max HR 75-80% of Max HR 70-75% of Max HR

Running at your goal race pace helps accustom your body to speed you wouldnt likely run in a workout.
AEROBIC RUN

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

LONG RUNS INTERVALS 70-75% of Max HR (Running) 90-95% of Max HR (Intervals) RACE SIMULATIONS TEMPO RUNS SPEED INTERVALS 80-85% of Max HR 85-90% of Max HR 88-93% of Max HR

This comfortably hard pace (about the same as halfmarathon 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. Youll become more efcient and have a stronger nishing 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 ring so theyre fresh and ready to hit your rst 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 shufe with bent knees 7. Run with high knees 8. Run with butt kicks

Aerobic runs, for example, should be run with your heart rate between 75 and 80 percent of your maximum heart rate. If you dont 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 nal 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 Fitness 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)

Ryan Halls Half-Marathon Training Plan

TRAINING FOR A

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HALF-MARATHON
WEEK 1: MONDAY: OFF TUESDAY: Speed 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 WEEK 2: MONDAY: OFF TUESDAY: Speed 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 WEDNESDAY: Recovery Run 40-45 min THURSDAY: Aerobic Run 30-35 min run, nish w/ 6 x 30 sec hill sprints (mile pace effort), easy jog down the hill for recovery FRIDAY: Off SATURDAY: Half-Marathon - Race Simulation 6 miles easy, 3 miles @ goal race pace, 2 miles easy WEEK 3: MONDAY: OFF TUESDAY: Speed 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 WEDNESDAY: Recovery Run 30-35 min THURSDAY: Steady Pace - Tempo Run 15-20 min warmup, 3 miles @ Tempo pace, 15min warmdown FRIDAY: Off SATURDAY: Aerobic Run 30-35 min run, nish w/ 6 x 20 sec strides (mile pace) or 6 x 75m hill sprints w/ 1 min rest in between 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 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: Recovery Run 40-45 min THURSDAY: Aerobic Run 30-35 min run, nish w/ 6 x 45 sec hill sprints (mile pace effort), easy jog down the hill for recovery FRIDAY: Off SATURDAY: Half-Marathon - Race Simulation 6 miles easy, 4 miles @ goal race pace, 2 miles easy

WEDNESDAY: Recovery Run 30-35 min THURSDAY: Steady Pace - Tempo Run 15-20 min warmup, 3 miles @ Tempo pace, 15 min warmdown FRIDAY: Off SATURDAY: Aerobic Run 30-35 min run, nish 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

SUNDAY: Recovery Run 40-45 min

SUNDAY: Recovery Run 40-45 min

Ryan Halls Half-Marathon Training Plan

INNOVATION FOR ENDURANCE

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: Recovery Run 30-35 min THURSDAY: Steady Pace - Tempo Run 15-20 min warmup, 3 miles @ Tempo pace, 15 min warmdown FRIDAY: Off SATURDAY: Aerobic Run 30-35 min run, nish w/ 6 x 20 sec strides (mile pace) or 6 x 75m hill sprints w/ 1 min rest in between 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

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, nish w/ 6 x 60 sec hill sprints (mile pace effort), easy jog down the hill for recovery FRIDAY: Off SATURDAY: Half-Marathon - Race Simulation 6miles easy, 5 miles @ race pace, 2 miles easy

WEEK 7: MONDAY: OFF TUESDAY: Speed 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

WEEK 8: MONDAY: OFF TUESDAY: 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: Aerobic Run 30-35 min run, nish w/ 6 x 45 sec hill sprints (mile pace effort), easy jog down the hill for recovery FRIDAY: Off SATURDAY: Half-Marathon - Race Simulation 6 miles easy, 6 miles @ race pace, 1-2 miles easy

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, nish w/ 6 x 20 sec strides (mile pace) or 6 x 75m hill sprints w/ 1 min rest in between

SUNDAY: Recovery Run 40-45 min

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

SUNDAY: Recovery Run 40-45 min

Ryan Halls Half-Marathon Training Plan

INNOVATION FOR ENDURANCE

WEEK 9: MONDAY: OFF 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 WEDNESDAY: Recovery Run 30-35 min THURSDAY: Steady Pace - Tempo Run 15-20 min warmup, 3 miles @ 15k-10k pace, 15 min warmdown FRIDAY: Off SATURDAY: Aerobic Run 30-35 min run, nish w/ 6 x 20 sec strides (mile pace) or 6 x 75m hill sprints w/ 1 min rest in between 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

WEEK 10: 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 40-45 min THURSDAY: Aerobic Run 30-35 min run, nish w/ 6 x 30 sec hill sprints (mile pace effort), easy jog down the hill for recovery FRIDAY: Off SATURDAY: Half-Marathon - Race Simulation 6 miles easy, 4 miles @ goal race pace, 1-2 miles easy

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

WEEK 12: MONDAY: OFF TUESDAY: 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, nish w/ 6 x 30 sec hill sprints (mile pace effort), easy jog down the hill for recovery FRIDAY: Off SATURDAY: Recovery Run 20 min

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: Half-Marathon - Race Simulation Aerobic Run 3035 min run, nish 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

SUNDAY: Recovery Run 60 min

SUNDAY:

HALFMARATHON RACE DAY!

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INNOVATION FOR ENDURANCE