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
1 25 minutes at race pace, Rest 2 25 minutes pace, Rest 4 minutes,
30 minutes
60 minutes
Rest
minutes, Repeat 5x Repeat 3x, Cool down (or cross-train)
Intervals
Warm up, Run 90 Easy Run
Easy Run Easy Run Pace Run Progression Run
seconds, Rest for 1
2 35 minutes minute, Run 3 minutes at 35 minutes
Warm up, Run 15 minutes 40 minutes
70 minutes
Rest
at 10K pace, Cool down (or cross-train)
5K pace, Rest 4 minutes,
Repeat 3x, Cool down
Intervals
Intervals
Warm up, Run ½ mile, Easy Run
Warm up, Run 30
Easy Run Easy Run Rest 2 minutes, Repeat 6x Progression Run
3 45 minutes
seconds, Jog 1 minute,
45 minutes increasing speed by
45 minutes
80 minutes
Rest
Repeat 10x without rest, (or cross-train)
1-2 seconds each time,
Cool down
Cool down
Intervals
Pace Run
Warm up, Run 90 Easy Run
Warm up, Run 20 minutes
Easy Run seconds, Rest 1 minute, Easy Run Progression Run
4 25 minutes Run 3 minutes, Rest 4 25 minutes
progressing from Marathon 30 minutes
90 minutes
Rest
pace to Half-Marathon pace, (or cross-train)
minutes, Repeat 4x,
Cool down
Cool down
Intervals Intervals
Warm up, Run 30 Warm up, Run 1 mile, Easy Run
Easy Run 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 Easy Run
Warm up, Run 20 minutes
Easy Run seconds, Rest 1 minute, Easy Run Progression Run
6 45 minutes Run 3 minutes at 5K 45 minutes
progressing from Marathon 45 minutes
80 minutes
Rest
pace to Half-Marathon pace, (or cross-train)
pace, Rest 4 minutes,
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
7 25 minutes seconds, Jog 1 minute, 25 minutes Rest 2 minutes, Repeat 8x,
30 minutes
90 minutes
Rest
Repeat 12x, Cool down Cool down (or cross-train)
Pace Run
Intervals Easy Run
Warm up, Run 25 minutes
Easy Run Warm up, Run 90 Easy Run Progression Run
8 45 minutes seconds, Rest 2 minutes, 35 minutes
progressing from Marathon 40 minutes
80 minutes
Rest
pace to Half-Marathon pace, (or cross-train)
Repeat 9x, Cool down
Cool down
Intervals
Intervals Easy Run Easy Run
Warm up, Run 30
Easy Run Easy Run Warm up, Run 1 mile,
9 35 minutes
seconds, Jog 30
45 minutes Rest 2 minutes, Repeat 3x,
45 minutes 60 minutes Rest
seconds, Repeat 12x, (or cross-train)
Cool down
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
10 20 minutes 5x increasing speed by 2 20 minutes pace, Recover fully, 20 minutes 20 minutes
put your
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
Monday
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
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
Tuesday
days before the big race to keep your legs firing.
PROGRESSION RUN: People often make the mistake of resting too
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
Wednesday
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
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
Thursday
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. 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.
Friday
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 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
Saturday
About Ryan mentally. Eat plain foods and steer clear of too
much fiber, veggies or salt to avoid stomach
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
Race Day
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.
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 Warm up, Run 1 minute, Easy Run Warm up, Run 15 minutes Progression Run Rest
1 35 minutes Rest 2 minutes, 35 minutes at half-marathon pace,
35 minutes
80 minutes up!
Repeat 6x, Cool down Cool down (or cross-train)
Intervals
Warm up, Run 90 10K Workout Easy Run
Easy Run seconds, Rest for 1 Easy Run Warm up, Run 1 mile, Progression Run Rest
2 45 minutes minute, Run 3 minutes at 45 minutes Rest 2 minutes, Repeat 3x,
45 minutes
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
3 55 minutes Rest 2 minutes, 55 minutes at half-marathon pace,
55 minutes
70 minutes up!
Repeat 3x, Cool down Cool down (or cross-train)
Intervals 10K Workout Easy Run
Easy Run Warm up, Run 1 minute, Easy Run Warm up, Run 1 mile Progression Run Rest
4 55 minutes Rest 2 minutes, 35 minutes at 10K pace, Rest 2 minutes,
35 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 seconds, Rest 1 minute, Easy Run Warm up, Run 25 minutes Progression Run Rest
5 45 minutes Run 3 minutes, 45 minutes at half-marathon pace,
45 minutes
90 minutes up!
Rest 4 minutes, Cool down (or cross-train)
Repeat 3x, Cool down
Intervals 10K Workout Easy Run
Easy Run Warm up, Run 3 minutes, Easy Run Warm up, Run 1 mile Progression Run Rest
6 55 minutes Rest 2 minutes, 55 minutes at 10K pace, Rest 2 minutes,
55 minutes
70 minutes up!
Repeat 6x, Cool down Repeat 5x, Cool down (or cross-train)
Intervals Half-Marathon Pace Run Easy Run
Easy Run Warm up, Run 1 minute, Easy Run Warm up, Run 30 minutes Progression Run Rest
7 45 minutes Rest 2 minutes, 45 minutes at half-marathon pace,
45 minutes
80 minutes up!
Repeat 10x, Cool down Cool down (or cross-train)
Intervals
Warm up, Run 90 10K Workout Easy Run
Easy Run seconds, Rest 1 minute, Easy Run Warm up, Run 1 mile Progression Run Rest
8 55 minutes Run 3 minutes, 55 minutes at 10K pace, Rest 2 minutes,
55 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 Warm up, Run 3 minutes, Easy Run Warm up, Run 20 minutes Rest
9 35 minutes Rest 2 minute, Repeat 8x, 35 minutes at half-marathon pace,
35 minutes 60 minutes
up!
Cool down Cool down (or cross-train)
Pre-Race Workout It’s Race
Warm up for 15 minutes,
Intervals Easy Run Easy Run Day!
Run 10 minutes at marathon
Easy Run Warm up, Run 1 minute, Easy Run Time to
10 20 minutes Rest 2 minutes, 20 minutes
pace, Fully recover, 20 minutes 20 minutes put your
Run 1 minute at 10K pace, (or cross-train) (or cross-train)
Repeat 6x, Cool down 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.
