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Ryan Hall 5K Training Plan RYAN HALL 5K TRAINING PLAN If you’re tackling another 5K and trying to get your best time, train for your next run with this 10-week plan from premier runner turned coach Ryan Hall. This plan is designed for intermediate and advanced runners. WEEK MON TUES WED THURS FRI SAT SUN Intervals Intervals Easy Run Easy Run Warm up, Run ¼ mile Easy Run Warm up, Run 1 mile at race Progression Run 30 minutes Rest 1 25 minutes at race pace, Rest 2 25 minutes pace, Rest 4 minutes, 60 minutes minutes, Repeat 5x Repeat 3x, Cool down (or cross-train) Intervals Warm up, Run 90 Pace Run Easy Run Easy Run seconds, Rest for 1 Easy Run Progression Run Warm up, Run 15 minutes 40 minutes Rest 2 minute, Run 3 minutes at 35 minutes 35 minutes at 10K pace, Cool down 70 minutes 5K pace, Rest 4 minutes, (or cross-train) Repeat 3x, Cool down Intervals Intervals Warm up, Run ½ mile, Warm up, Run 30 Easy Run Easy Run Easy Run Rest 2 minutes, Repeat 6x Progression Run seconds, Jog 1 minute, 45 minutes Rest 3 increasing speed by 45 minutes Repeat 10x without rest, 45 minutes 80 minutes 1-2 seconds each time, (or cross-train) Cool down Cool down Intervals Pace Run Warm up, Run 90 Warm up, Run 20 minutes Easy Run Easy Run seconds, Rest 1 minute, Easy Run Progression Run progressing from Marathon 30 minutes Rest 4 Run 3 minutes, Rest 4 25 minutes 25 minutes pace to Half-Marathon pace, 90 minutes minutes, Repeat 4x, (or cross-train) Cool down Cool down Intervals Intervals Easy Run Easy Run Warm up, Run 30 Easy Run Warm up, Run 1 mile, Progression Run seconds, Jog for 1 Rest 2 minutes, Run .5 mile, 40 minutes Rest 5 35 minutes 35 minutes 70 minutes minute, Repeat 12x, Rest 4 minutes, Repeat 3x, (or cross-train) Cool down Cool down Intervals Pace Run Warm up, Run 90 Warm up, Run 20 minutes Easy Run Easy Run seconds, Rest 1 minute, Easy Run Progression Run progressing from Marathon 45 minutes Rest 6 Run 3 minutes at 5K 45 minutes 45 minutes pace to Half-Marathon pace, 80 minutes pace, Rest 4 minutes, (or cross-train) Cool down Repeat 4x, Cool down Intervals Intervals Easy Run Easy Run Warm up, Run 30 Easy Run Warm up, Run ½ mile, Progression Run 30 minutes Rest 7 25 minutes seconds, Jog 1 minute, 25 minutes Rest 2 minutes, Repeat 8x, 90 minutes Repeat 12x, Cool down Cool down (or cross-train) Pace Run Intervals Warm up, Run 25 minutes Easy Run Easy Run Warm up, Run 90 Easy Run Progression Run progressing from Marathon 40 minutes Rest 8 seconds, Rest 2 minutes, 45 minutes 35 minutes pace to Half-Marathon pace, 80 minutes Repeat 9x, Cool down (or cross-train) Cool down Intervals Intervals Warm up, Run 30 Easy Run Easy Run Easy Run Easy Run Warm up, Run 1 mile, seconds, Jog 30 45 minutes 60 minutes Rest 9 Rest 2 minutes, Repeat 3x, 35 minutes seconds, Repeat 12x, 45 minutes Cool down (or cross-train) Cool down It’s Race Intervals Pre-Race Workout Day! Warm up, Run 3 minutes, Warm up for 15 minutes, Time to Easy Run Rest 2 minutes, Repeat Easy Run Run 10 minutes at marathon Easy Run Easy Run put your 10 20 minutes 5x increasing speed by 2 20 minutes pace, Recover fully, 20 minutes 20 minutes seconds each time, Cool Run 1 minute, Rest 2 minutes, training down Repeat 3x, Cool down to the test. 5K Training Tips Ryan Hall’s Race EASY RUN: Week Advice Easy runs should be done at a pace that allows you to keep up a conversation. Watch the movie Prefontaine for some extra race week inspiration. The interval run in Week 7 INTERVALS: was one of Steve Prefontaine’s favorite 5K It’s important to train both faster than race pace and Monday training workouts! slower (but longer) than race pace to build speed and strength. If you don’t have access to a track, or even if you do, try setting Run Cues on Fitbit Surge to mark your distance or times during interval runs. It’s important to do drills and strides in the final days before the big race to keep your legs firing. PROGRESSION RUN: People often make the mistake of resting too Tuesday Good training programs are set up in cycles that much, which can leave your legs feeling flat. gradually build, go back down, then gradually build back up again. Try and make each progression run a little bit faster. Remember, it’s normal to feel tired in the last workouts before race day, so don’t freak out if CROSS-TRAINING: you aren’t 100%. Performing other types of exercise allows you to train Wednesday with less risk of overuse injuries, and you can also strengthen less-used muscles, helping to balance your body. Some ideas to compliment your running Make sure you’re drinking plenty of water for the routine: 1 hour of elliptical, road biking or mountain next few days, but not so much that your urine is biking, OR 30 minutes of swimming or aqua jogging. Thursday completely clear. REST: Rest is the most important part of training. Take this day to enjoy family, friends and non-running activities. Your last runs should be fun and easy. It’s in the rest that we grow. On these days, check The hardest part is behind you. The fun part is the Fitbit app for any spikes in heart rate or sleep Friday the race. But try not to think about it too much, irregularities. If you see either, skip the next hard to keep yourself mentally fresh. workout until you’re back to normal. Conserve energy today—both physically and mentally. Eat plain foods and steer clear of too About Ryan much fiber, veggies or salt to avoid stomach Saturday issues on race day. Ryan Hall is a retired professional runner and former All-American for Stanford University. He holds the best- ever American times in the Half Marathon and Marathon, and represented the United States in the 2008 and 2012 Olympic Games. Ryan lives in both California and Arizona, This is it! Enjoy the fruits of your labor and go get with his wife, Sara, and their four children. that goal time you’ve been working toward. Race Day Race RYAN HALL 10K TRAINING PLAN Prepare to achieve your personal best and enjoy every run along the way with this 10-week, 10K training plan from former All-American runner Ryan Hall. This plan is designed for intermediate and advanced runners. WEEK MON TUES WED THURS FRI SAT SUN Intervals Half-Marathon Pace Run Easy Run Easy Run Easy Run Progression Run Rest Warm up, Run 1 minute, Warm up, Run 15 minutes 35 minutes 1 35 minutes Rest 2 minutes, 35 minutes at half-marathon pace, 80 minutes up! Repeat 6x, Cool down Cool down (or cross-train) Intervals Warm up, Run 90 10K Workout Easy Run Easy Run Easy Run Progression Run Rest seconds, Rest for 1 Warm up, Run 1 mile, 45 minutes 2 45 minutes minute, Run 3 minutes at 45 minutes Rest 2 minutes, Repeat 3x, 90 minutes up! 5K pace, Rest 4 minutes, Cool down (or cross-train) Repeat 3x, Cool down Intervals Half-Marathon Pace Run Easy Run Easy Run Warm up, Run 3 minutes, Easy Run Warm up, Run 20 minutes Progression Run Rest 55 minutes 3 55 minutes Rest 2 minutes, 55 minutes at half-marathon pace, 70 minutes up! Repeat 3x, Cool down Cool down (or cross-train) Intervals 10K Workout Easy Run Easy Run Easy Run Progression Run Rest Warm up, Run 1 minute, Warm up, Run 1 mile 35 minutes 4 55 minutes Rest 2 minutes, 35 minutes at 10K pace, Rest 2 minutes, 80 minutes up! Repeat 8x, Cool down Repeat 4x, Cool down (or cross-train) Intervals Warm up, Run 90 Half-Marathon Pace Run Easy Run Easy Run Easy Run Progression Run Rest seconds, Rest 1 minute, Warm up, Run 25 minutes 45 minutes 5 45 minutes Run 3 minutes, 45 minutes at half-marathon pace, 90 minutes up! Rest 4 minutes, Cool down (or cross-train) Repeat 3x, Cool down Intervals 10K Workout Easy Run Easy Run Easy Run Progression Run Rest Warm up, Run 3 minutes, Warm up, Run 1 mile 55 minutes 6 55 minutes Rest 2 minutes, 55 minutes at 10K pace, Rest 2 minutes, 70 minutes up! Repeat 6x, Cool down Repeat 5x, Cool down (or cross-train) Intervals Half-Marathon Pace Run Easy Run Easy Run Easy Run Progression Run Rest Warm up, Run 1 minute, Warm up, Run 30 minutes 45 minutes 7 45 minutes Rest 2 minutes, 45 minutes at half-marathon pace, 80 minutes up! Repeat 10x, Cool down Cool down (or cross-train) Intervals Warm up, Run 90 10K Workout Easy Run Easy Run Easy Run Progression Run Rest seconds, Rest 1 minute, Warm up, Run 1 mile 55 minutes 8 55 minutes Run 3 minutes, 55 minutes at 10K pace, Rest 2 minutes, 90 minutes up! Rest 4 minutes, Repeat 5x, Cool down (or cross-train) Repeat 5x, Cool down Intervals Half-Marathon Pace Run Easy Run Easy Run Easy Run Easy Run Rest Warm up, Run 3 minutes, Warm up, Run 20 minutes 35 minutes 60 minutes 9 35 minutes Rest 2 minute, Repeat 8x, 35 minutes at half-marathon pace, up! Cool down Cool down (or cross-train) Pre-Race Workout It’s Race Warm up for 15 minutes, Intervals Day! Run 10 minutes at marathon Easy Run Easy Run Easy Run Warm up, Run 1 minute, Easy Run Time to pace, Fully recover, 20 minutes 20 minutes 10 Rest 2 minutes, put your 20 minutes 20 minutes Run 1 minute at 10K pace, Repeat 6x, Cool down (or cross-train) (or cross-train) training to Rest 2 minutes, Repeat 3x, the test.
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