1

RYAN HALL’S MARATHON TRAINING PLAN WEEK:

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

1

MONDAY Off

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

Long Run — Aerobic 50-60 min

Recovery Run 40-45min

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

Off

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

2

Off

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

Recovery Run 40-45 min

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

Recovery Run 40-45 min

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

Off

3

Off

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

Long Run — Aerobic 55-65 min

Recovery Run 40-45min

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

Off

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

4

Off

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

Recovery Run 40-45 min

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

Recovery Run 40-45 min

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

Off

5

Off

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

Long Run — Aerobic 60-70 min

Recovery Run 40-45min

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

Off

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

6

Off

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

Recovery Run 40-45 min

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

Recovery Run 40-45 min

Marathon - Race Simulation 6 miles easy, 8 miles @ Marathon goal pace, 2 miles easy

Off

7

Off

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

Long Run — Aerobic 65-75 min

Recovery Run 40-45min

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

Off

Long Run (1:50 total): 80 min run, 10 x (1 min @ 10k pace w/ 1 min easy jog in between), 10 min run

8

Off

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

Recovery Run 40-45 min

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

Recovery Run 40-45 min

Marathon - Race Simulation 6 miles easy, 9 miles @ Marathon goal pace, 2 miles easy

Off

9

Off

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

Long Run — Aerobic 65-75 min

Recovery Run 40-45min

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

Off

Long Run (2:00 total): 90 min run, 10 x (1 min @ 10k pace w/ 1 min easy jog in between), 10 min run

10

Off

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

Recovery Run 40 min

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

Recovery Run 40-45 min

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

Off

11

Off

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

Long Run — Aerobic 50-60 min

Recovery Run 40-45min

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

Off

Long Run (2:00 total): 90 min run, 10 x (1 min @ 10k pace w/ 1 min easy jog in between), 10 min run

12

Off

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

Long Run — Aerobic 30-35 min

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

Recovery Run 40-45 min

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

Off

13

Off

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

Long Run — Aerobic 65-75 min

Recovery Run 40-45 min

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

Off

Long Run (2:00 total): 90 min run, 10 x (1 min @ 10k pace w/ 1 min easy jog in between), 10 min run

MasterTheShift.com

2

RYAN HALL’S MARATHON TRAINING PLAN WEEK:

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

14

Off

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

Recovery Run 40 min

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

Recovery Run 40 min

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

Off

15

Off

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

Long Run — Aerobic 50-60 min

Recovery Run 30-40min

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

Off

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

16

Off

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

Recovery Run 30-35 min

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

OFF

Recovery Run 20 min

MARATHON - RACE DAY!

PROGRAM PACE CHART

HEART RATE ZONES

WARM-UP & WARM-DOWN

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

LONG RUNS W/ INTERVALS

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

MARATHON RACE SIMULATIONS

70-79% of Max HR

STEADY PACE TEMPO RUNS

85-90% of Max HR

SPEED INTERVALS

88-93% of Max HR

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3

RYAN HALL’S MARATHON TRAINING PLAN TRAINING LOG WEEK:

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

1

2

3

4

5

6

7

8

9

10

11

12

13

MasterTheShift.com

COMING JULY 13: CORE + STRENGTH

FRIDAY

SATURDAY

SUNDAY

4

RYAN HALL’S MARATHON TRAINING PLAN TRAINING LOG WEEK:

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

14

15

16

MasterTheShift.com

COMING JULY 13: CORE + STRENGTH

FRIDAY

SATURDAY

SUNDAY

1

RYAN HALL’S Half-Marathon TRAINING PLAN WEEK:

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

SATURDAY

SUNDAY

1

Off

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

Recovery Run 30-35 min

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

Off

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

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

2

Off

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

Recovery Run 40-45 min

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

Off

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

Recovery Run 40-45 min

3

Off

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

Recovery Run 30-35 min

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

Off

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

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

4

Off

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

Recovery Run 40-45 min

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

Off

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

Recovery Run 40-45 min

5

Off

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

Recovery Run 30-35 min

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

Off

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

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

6

Off

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

Recovery Run 40-45 min

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

Off

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

Recovery Run 40-45 min

7

Off

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

Recovery Run 30-35 min

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

Off

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

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

8

Off

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

Recovery Run 40-45 min

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

Off

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

Recovery Run 40-45 min

9

Off

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

Recovery Run 30-35 min

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

Off

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

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

10

Off

Speed Intervals 15 min warm-up, “A” warm-up drills, 6 x 100m strides, (5 x 1200 w/ 90 sec easy jog in between), 15 min warm-down

Recovery Run 40-45 min

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

Off

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

Recovery Run 35-40 min

11

Off

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

Recovery Run 30-35 min

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

Off

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

Recovery Run 60 min

12

Off

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

Recovery Run 25-30 min

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

Off

Recovery Run 20 min

HALF-MARATHON RACE DAY

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FRIDAY

2

RYAN HALL’S HALF-MARATHON TRAINING PLAN PROGRAM PACE CHART

HEART RATE ZONES

WARM-UP & WARM-DOWN



PROGRAM PACE CHART

HEART RATE ZONES

65-70% of Max HR

HALF-MARATHON RACE SIMULATIONS

80-85% of Max HR

RECOVERY RUNS

65-75% of Max HR

STEADY PACE TEMPO RUNS

85-90% of Max HR

AEROBIC RUNS

75-80% of Max HR

SPEED INTERVALS

88-93% of Max HR

LONG RUNS - AEROBIC

70-75% of Max HR

LONG RUNS W/ INTERVALS

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



TRAINING LOG WEEK:

MONDAY

TUESDAY

1

2

3

4

5

6

7

8

9

10

11

12

MasterTheShift.com

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY