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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
1 Easy Run Warm up, Run ¼ mile Easy Run Warm up, Run 1 mile at race 30 minutes Progression Run Rest
25 minutes at race pace, Rest 2 25 minutes pace, Rest 4 minutes, (or cross-train) 60 minutes
minutes, Repeat 5x Repeat 3x, Cool down
Intervals
Warm up, Run 90 Pace Run Easy Run
2 Easy Run seconds, Rest for 1 Easy Run Warm up, Run 15 minutes 40 minutes Progression Run Rest
35 minutes minute, Run 3 minutes at 35 minutes at 10K pace, Cool down (or cross-train) 70 minutes
5K pace, Rest 4 minutes,
Repeat 3x, Cool down
Intervals Intervals
Warm up, Run 30 Warm up, Run ½ mile, Easy Run
3 Easy Run seconds, Jog 1 minute, Easy Run Rest 2 minutes, Repeat 6x 45 minutes Progression Run Rest
45 minutes Repeat 10x without rest, 45 minutes increasing speed by (or cross-train) 80 minutes
Cool down 1-2 seconds each time,
Cool down
Intervals Pace Run
Warm up, Run 90 Warm up, Run 20 minutes Easy Run
4 Easy Run seconds, Rest 1 minute, Easy Run progressing from Marathon 30 minutes Progression Run Rest
25 minutes Run 3 minutes, Rest 4 25 minutes pace to Half-Marathon pace, (or cross-train) 90 minutes
minutes, Repeat 4x, Cool down
Cool down
Intervals Intervals
Easy Run Warm up, Run 30 Easy Run Warm up, Run 1 mile, Easy Run Progression Run
5 35 minutes seconds, Jog for 1 35 minutes Rest 2 minutes, Run .5 mile, 40 minutes 70 minutes Rest
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
6 Easy Run seconds, Rest 1 minute, Easy Run progressing from Marathon 45 minutes Progression Run Rest
45 minutes Run 3 minutes at 5K 45 minutes pace to Half-Marathon pace, (or cross-train) 80 minutes
pace, Rest 4 minutes, Cool down
Repeat 4x, Cool down
Intervals Intervals Easy Run
7 Easy Run Warm up, Run 30 Easy Run Warm up, Run ½ mile, 30 minutes Progression Run Rest
25 minutes seconds, Jog 1 minute, 25 minutes Rest 2 minutes, Repeat 8x, (or cross-train) 90 minutes
Repeat 12x, Cool down Cool down
Intervals Pace Run
Easy Run Warm up, Run 90 Easy Run Warm up, Run 25 minutes Easy Run Progression Run
8 45 minutes seconds, Rest 2 minutes, 35 minutes progressing from Marathon 40 minutes 80 minutes Rest
Repeat 9x, Cool down pace to Half-Marathon pace, (or cross-train)
Cool down
Intervals Intervals
Easy Run Warm up, Run 30 Easy Run Warm up, Run 1 mile, Easy Run Easy Run
9 35 minutes seconds, Jog 30 45 minutes Rest 2 minutes, Repeat 3x, 45 minutes 60 minutes Rest
seconds, Repeat 12x, 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
10 Easy Run Rest 2 minutes, Repeat Easy Run Run 10 minutes at marathon Easy Run Easy Run put your
20 minutes 5x increasing speed by 2 20 minutes pace, Recover fully, 20 minutes 20 minutes training
seconds each time, Cool Run 1 minute, Rest 2 minutes, to the
down Repeat 3x, Cool down
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
INTERVALS: week inspiration. The interval run in Week 7
It’s important to train both faster than race pace and Mondaywas one of Steve Prefontaine’s favorite 5K
slower (but longer) than race pace to build speed and training workouts!
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: uesdayPeople often make the mistake of resting too
T
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: ednesdayyou aren’t 100%.
Performing other types of exercise allows you to train W
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. Thursdaycompletely 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 Fridaythe 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
About Ryan mentally. Eat plain foods and steer clear of too
Saturdaymuch fiber, veggies or salt to avoid stomach
Ryan Hall is a retired professional runner and former issues on race day.
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. ace Daythat goal time you’ve been working toward.
R
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
1 Easy Run Warm up, Run 1 minute, Easy Run Warm up, Run 15 minutes 35 minutes Progression Run Rest
35 minutes Rest 2 minutes, 35 minutes at half-marathon pace, (or cross-train) 80 minutes up!
Repeat 6x, Cool down Cool down
Intervals
Warm up, Run 90 10K Workout Easy Run
2 Easy Run seconds, Rest for 1 Easy Run Warm up, Run 1 mile, 45 minutes Progression Run Rest
45 minutes minute, Run 3 minutes at 45 minutes Rest 2 minutes, Repeat 3x, (or cross-train) 90 minutes up!
5K pace, Rest 4 minutes, Cool down
Repeat 3x, Cool down
Intervals Half-Marathon Pace Run Easy Run
3 Easy Run Warm up, Run 3 minutes, Easy Run Warm up, Run 20 minutes 55 minutes Progression Run Rest
55 minutes Rest 2 minutes, 55 minutes at half-marathon pace, (or cross-train) 70 minutes up!
Repeat 3x, Cool down Cool down
Intervals 10K Workout Easy Run
4 Easy Run Warm up, Run 1 minute, Easy Run Warm up, Run 1 mile 35 minutes Progression Run Rest
55 minutes Rest 2 minutes, 35 minutes at 10K pace, Rest 2 minutes, (or cross-train) 80 minutes up!
Repeat 8x, Cool down Repeat 4x, Cool down
Intervals
Warm up, Run 90 Half-Marathon Pace Run Easy Run
5 Easy Run seconds, Rest 1 minute, Easy Run Warm up, Run 25 minutes 45 minutes Progression Run Rest
45 minutes Run 3 minutes, 45 minutes at half-marathon pace, (or cross-train) 90 minutes up!
Rest 4 minutes, Cool down
Repeat 3x, Cool down
Intervals 10K Workout Easy Run
6 Easy Run Warm up, Run 3 minutes, Easy Run Warm up, Run 1 mile 55 minutes Progression Run Rest
55 minutes Rest 2 minutes, 55 minutes at 10K pace, Rest 2 minutes, (or cross-train) 70 minutes up!
Repeat 6x, Cool down Repeat 5x, Cool down
Intervals Half-Marathon Pace Run Easy Run
7 Easy Run Warm up, Run 1 minute, Easy Run Warm up, Run 30 minutes 45 minutes Progression Run Rest
45 minutes Rest 2 minutes, 45 minutes at half-marathon pace, (or cross-train) 80 minutes up!
Repeat 10x, Cool down Cool down
Intervals
Warm up, Run 90 10K Workout Easy Run
8 Easy Run seconds, Rest 1 minute, Easy Run Warm up, Run 1 mile 55 minutes Progression Run Rest
55 minutes Run 3 minutes, 55 minutes at 10K pace, Rest 2 minutes, (or cross-train) 90 minutes up!
Rest 4 minutes, Repeat 5x, Cool down
Repeat 5x, Cool down
Intervals Half-Marathon Pace Run Easy Run Easy Run
9 Easy Run Warm up, Run 3 minutes, Easy Run Warm up, Run 20 minutes 35 minutes 60 minutes Rest
35 minutes Rest 2 minute, Repeat 8x, 35 minutes at half-marathon pace, (or cross-train) up!
Cool down Cool down
Pre-Race Workout It’s Race
Intervals Warm up for 15 minutes, Day!
Easy Run Warm up, Run 1 minute, Easy Run Run 10 minutes at marathon Easy Run Easy Run Time to
10 20 minutes Rest 2 minutes, 20 minutes pace, Fully recover, 20 minutes 20 minutes put your
Repeat 6x, Cool down Run 1 minute at 10K pace, (or cross-train) (or cross-train) training to
Rest 2 minutes, Repeat 3x, the test.
Cool down for 15 minutes
10K Training Tips About Ryan
EASY RUN: Ryan Hall is a retired professional runner
It’s better to base “easy” runs on time rather than distance. and former All-American for Stanford University.
That way your body isn’t forced to run for long durations just He holds the best-ever American times in the
to cover a certain distance. Half Marathon and Marathon, and represented
the United States in the 2008 and 2012
10K WORKOUT: Olympic Games. Ryan lives in both California
This is a “bread & butter” workout for elite 10K runners, and will and Arizona, with his wife, Sara, and their
prepare you for the challenges ahead. But don’t overdo it on your four children.
first attempt—you should see gradual improvement towards your
goal over time.
INTERVALS:
It’s important to train both faster than race pace and 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.
RACE PACE:
When training at “goal race pace” the idea is to keep your body
relaxed for as long as possible. Think about resting your face,
shoulders and arms often throughout the workout to maximize
your energy output.
PROGRESSION RUN: Good training programs are set up in cycles
that gradually build, go back down, then gradually build back up
again. Try and make each progression run a little bit faster.
CROSS-TRAINING: Performing other types of exercise allows you to
train 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 routine: 1 hour of elliptical, road biking or
mountain biking, OR 30 minutes of swimming or aqua jogging.
REST: The most important component to training is sleep.
The more you sleep, the better you’ll recover from workouts.
The Fitbit app can help you track sleep quality and help you make
sure you’re getting enough of it. You can also enhance sleep quality
by eating 20g of protein before bed (especially whey protein),
keeping your bedroom cold and avoiding tv or other bright lights
within an hour before bed.
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