RunVassar

A VSA Organization

Ryan Hall's Beginner Half-Marathon Plan

This training plan was created by Ryan Hall, American record holder in the half-marathon (59:43), for Runner's World magazine.  It was featured in the August 2007 issue.  Before beginning this program, use one of our other programs to build up to a weekly 8 mile long run. 

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Week 1

  • Monday - REST
  • Tuesday - 1 mile warmup.  5x800 meters at 10-k pace; recover after each repeat for half of the interval time.  1 mile cool down.
  • Wednesday - Off, cross-train, or easy run for 30-45 minutes.
  • Thursday - Easy run, 30-45 minutes.
  • Friday - 1 mile warmup, 4 mile run at goal race pace (for half marathon), 1 mile cool down.
  • Saturday - Off, cross-train, or easy run for 30-45 minutes.
  • Sunday - 8 mile easy run.

Week 2

  • Monday - REST
  • Tuesday - 1 mile warmup.  5x1000 meters at 10-k pace, 2 minutes rest between each.  1 mile cool down.
  • Wednesday - Off, cross-train, or easy run for 30-45 minutes.
  • Thursday - 1 mile warmup, 20 minutes at 15-20 seconds faster than race pace per mile.  1 mile cool down.
  • Friday - Off, cross-train, or easy run for 30-45 minutes.
  • Saturday - 6 miles easy, then 3 miles 20-30 seconds slower than goal race pace.
  • Sunday - Easy run, 30-45 minutes.

Week 3

  • Monday - REST
  • Tuesday - 1 mile warmup.  7x800 at 10-k pace, recover for half the interval time between each.  1 mile cool down.
  • Wednesday - Off, cross-train, or easy run for 30-45 minutes.
  • Thursday - Easy run, 30-45 minutes.
  • Friday - 1 mile warmup, 5 miles at goal race pace, 1 mile cool down.
  • Saturday - Off, cross-train, or easy run for 30-45 minutes.
  • Sunday - 10 miles easy.

Week 4

  • Monday - REST
  • Tuesday - 1 mile warmup.  2 miles at 10-k pace.  2x1 mile at 5-k pace, 2x800 meters slightly faster than 5-k pace, with 5 minutes recovery after the 2-mile and 3 minutes after the miles and 800.  1 mile cool down.
  • Wednesday - Off, cross-train, or easy run for 30-45 minutes.
  • Thursday - 1 mile warmup.  25 minutes at 15-20 seconds faster than goal race pace per mile.  1 mile cool down.
  • Friday - Off, cross-train, or easy run for 30-45 minutes.
  • Saturday - 6 miles easy, then 4 miles at goal race pace plus 20-30 seconds per mile. 
  • Sunday - Easy run, 30-45 minutes.

Week 5

  • Monday - REST
  • Tuesday - 1 mile warmup.  6x1000 meters at 10-k pace, recovery is half of the interval time.  1 mile cool down.
  • Wednesday - Off, cross-train, or easy run for 30-45 minutes.
  • Thursday - Easy run, 30-45 minutes.
  • Friday - 1 mile warmup.  6 miles at goal race pace.  1 mile cool down.
  • Saturday - Off, cross-train, or easy run for 30-45 minutes.
  • Sunday - 12 miles easy.

Week 6

  • Monday - REST
  • Tuesday - 1 mile warmup.  2 miles at 10-k pace.  2x1 mile at 5-k pace, 2x800 meters slightly faster than 5-k pace, with 5 minutes recovery after the 2-mile and 3 minutes after the miles and 800.  1 mile cool down.
  • Wednesday - Off, cross-train, or easy run for 30-45 minutes.
  • Thursday - 1 mile warmup.  30 minutes at 15-20 seconds faster than goal race pace per mile.  1 mile cool down.
  • Friday - Off, cross-train, or easy run for 30-45 minutes.
  • Saturday - 6 miles easy, then 5 miles at goal race pace plus 20-30 seconds per mile. 
  • Sunday - Easy run, 30-45 minutes.

Week 7

  • Monday - REST
  • Tuesday - 1 mile warmup, 5x1200 meters at 10-k pace, recovery is half of the interval time.  1 mile cool down.
  • Wednesday - Off, cross-train, or easy run for 30-45 minutes.
  • Thursday - Easy run, 30-45 minutes.
  • Friday - 1 mile warmup.  6 miles at goal race pace.  1 mile cool down.
  • Saturday - Off, cross-train, or easy run for 30-45 minutes.
  • Sunday - 14 miles easy.

Week 8

  • Monday - REST
  • Tuesday - 1 mile warmup.  5x1000 meters at 5-k pace, 3 minute recovery between each.  1 mile cool down.
  • Wednesday - Off, cross-train, or easy run for 30-45 minutes.
  • Thursday - 1 mile warmup.  35 minutes at 15-20 seconds faster than race pace per mile.  1 mile cool down.
  • Friday - Off, cross-train, or easy run for 30-45 minutes.
  • Saturday - 6 miles easy, then 6 miles at goal race pace plus 20-30 seconds.
  • Sunday - Easy run, 30-45 minutes.

Week 9

  • Monday - REST
  • Tuesday - 1 mile warmup.  5x800 at 5-k pace, 3 minutes recovery between each.  1 mile cool down.
  • Wednesday - Off, cross-train, or easy run for 30-45 minutes.
  • Thursday - Easy run, 30-45 minutes.
  • Friday - 1 mile warmup.  6 miles at goal race pace.  1 mile cool down.
  • Saturday - Off, cross-train, or easy run for 30-45 minutes.
  • Sunday - 10 miles easy.

Week 10

  • Monday - REST
  • Tuesday - 1 mile warmup, 20 minutes at half-marathon goal pace plus 10-15 seconds.  Finish with 4 strides and 1 mile cool down.
  • Wednesday - Off, cross-train, or easy run for 30-45 minutes.
  • Thursday - 1 mile warmup.  6x400 meters slightly slower than 5-k pace.  Recovery equals interval time.  1 mile cool down.
  • Friday - Easy run, 30 minutes.
  • Saturday - OFF
  • Sunday - HALF MARATHON RACE-DAY!

 

Source: Runner's World magazine, August 2007, pages 86-87