Ryan Hall Full Marathon Plan

INNOVATION FOR ENDURANCE Ryan Hall’s Marathon Training Plan

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Ryan Hall’s Marathon Training Plan

RYAN HALL’S MARATHON TRAINING PLAN Running a full marathon (26.2 miles) is a fun and rewarding experience — with proper training. Plan to spend at least 16 weeks preparing to run a marathon. For a marathon it’s good to start with a base of 30 to 40 miles per week. 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 Marathon Training Plan 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.

INNOVATION FOR ENDURANCE LISTEN TO YOUR HEART

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.

WARM-UPS & -DOWNS

65-70% of Max HR

RECOVERY RUNS

65-75% of Max HR

AEROBIC RUNS

75-80% of Max HR

LONG RUNS – AEROBIC

70-75% of Max HR

MARATHON RACE SIMULATION

Running at your goal race pace helps accustom your body to speed you wouldn’t 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 efficiency. TEMPO RUN

This comfortably hard pace (about the same as 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

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

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.

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.

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

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)

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



TRAINING FOR A

MARATHON WEEK 1:

WEEK 2:

WEEK 3:

WEEK 4:

MONDAY: OFF

MONDAY: OFF

MONDAY: OFF

MONDAY: OFF

TUESDAY: Speed Intervals 15 min warm-up, “A” warmup drills, 6 x 100m strides, (5 x 800m @ w/ 90 sec easy jog in between), 15 min warm-down

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

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

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

WEDNESDAY: Long Run — Aerobic 50-60 min

WEDNESDAY: Recovery Run 40-45 min



THURSDAY: Recovery Run 40-45min

THURSDAY: Aerobic Run 50min run, finish w/ 6 x 30sec hill sprints (mile pace effort), easy jog down the hill for recovery



FRIDAY: Steady Pace - Tempo Run 15-20 min warm-up, 6 miles @ Tempo pace, 15 min warm-down

FRIDAY: Recovery Run 40-45 min



SATURDAY: Off

SATURDAY: Marathon - Race Simulation 6 miles easy, 6 miles @ Marathon goal pace, 2miles easy

SATURDAY: Off

SATURDAY: Marathon - Race Simulation 6 miles easy, 7 miles @ Marathon goal pace, 2 miles easy

SUNDAY: Long Run (80 min total): 50 min run, 10 x (30 sec @ 5k pace w/ 90 sec easy jog in between), 10 min run

SUNDAY: Off

SUNDAY: Long Run (90 min total): 60 min run, 10 x (1 min @ 10k pace w/ 1 min easy jog in between), 10 min run

SUNDAY: Off



WEEK 5:

WEEK 6:

WEEK 7:

WEEK 8:

MONDAY: OFF

MONDAY: OFF

MONDAY: OFF

MONDAY: OFF

TUESDAY: Speed Intervals - 15 min warm-up, “A” warm-up drills, 6 x 100m strides, (7 x 800m @ w/ 90 sec easy jog in between), 15 min warm-down

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

TUESDAY: Speed Intervals - 15 min warm-up, “A” warm-up drills, 6 x 100m strides, (8 x 800m @ w/ 90 sec easy jog in between), 15 min warm-down

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













SATURDAY: OFF


SATURDAY: OFF


SUNDAY: Long Run (1:40 total): 70 min run, 10 x (1 min @ 10k pace w/ 1 min easy jog in between), 10 min run

SUNDAY: OFF


SUNDAY: OFF



WEEK 9:

WEEK 10:

WEEK 11:

WEEK 12:

MONDAY: OFF

MONDAY: OFF

MONDAY: OFF

MONDAY: OFF

TUESDAY: Speed Intervals 15 min warm-up, “A” warm-up drills, 6 x 100m strides, (8 x 800m @ w/ 90 sec easy jog in between), 15 min warm-down

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


TUESDAY: Speed Intervals 15 min warm-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 40 min







FRIDAY: Steady Pace - Tempo Run 15-20min warm-up, 6miles @ Tempo pace, 15 min warm-down




SATURDAY: OFF


SATURDAY: OFF

SATURDAY: Marathon - Race Simulation 6 miles easy, 10 miles @ goal race pace, 2 miles easy


SUNDAY: OFF


SUNDAY: OFF



WEEK 13:

WEEK 14:

WEEK 15:

WEEK 16:

MONDAY: OFF

MONDAY: OFF

MONDAY: OFF

MONDAY: OFF


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

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

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

WEDNESDAY: Long Run — Aerobic 5060 min


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


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

FRIDAY: Recovery Run 40 min


FRIDAY: OFF

SATURDAY: OFF

SATURDAY: Marathon - Race Simulation 6 miles easy, 10 miles @ goal race pace, 2 miles easy

SATURDAY: OFF

SATURDAY: Recovery Run 20 min


SUNDAY: OFF

SUNDAY: Long Run (80 min total): 50min run, 10 x (30 sec @ 5k pace w/ 90 sec easy jog in between), 10 min run

SUNDAY:

WEDNESDAY: Long Run — Aerobic 6575 min THURSDAY: Recovery Run 40-45 min


WEDNESDAY: Recovery Run 40 min

MARATHON RACE DAY!

For more from Ryan — plus exclusive tips and videos from yoga and wellness expert Tara Stiles, elite cyclist Levi Leipheimer, and actor and environmental activist Ryan Reynolds; and a chance to win a 100% electric, zero-gas Nissan LEAF™ visit: INNOVATION FOR ENDURANCE

Ryan Hall Full Marathon Plan

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