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  • Ryan Hall Half Marathon Plan

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    Muthu Kandasamy
    513 views3 pages
    The document outlines a 12-week marathon training program with Peloton instructors. Each week consists of a rest day, tempo run, strength workout, speedwork or marathon prep, strength, recovery fun run, and long run. The long run distance increases each week from 4 to 16 miles over the first 6 weeks, then 12 to 16 miles for the remaining weeks. Various Peloton instructors are assigned to lead the different daily workouts.

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    Half Marathon Plan

    Original Title

    206302864 Ryan Hall Half Marathon Plan

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    The document outlines a 12-week marathon training program with Peloton instructors. Each week consists of a rest day, tempo run, strength workout, speedwork or marathon prep, strength, recovery fun run, and long run. The long run distance increases each week from 4 to 16 miles over the first 6 weeks, then 12 to 16 miles for the remaining weeks. Various Peloton instructors are assigned to lead the different daily workouts.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    513 views3 pages

    Ryan Hall Half Marathon Plan

    Uploaded by

    Muthu Kandasamy
    The document outlines a 12-week marathon training program with Peloton instructors. Each week consists of a rest day, tempo run, strength workout, speedwork or marathon prep, strength, recovery fun run, and long run. The long run distance increases each week from 4 to 16 miles over the first 6 weeks, then 12 to 16 miles for the remaining weeks. Various Peloton instructors are assigned to lead the different daily workouts.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 3

    Peloton Outdoor Marathon Training Program

    TRAINING SCHEDULE PART 1

    D AY 1 D AY 2 D AY 3 D AY 4 D AY 5 D AY 6 D AY 7

    WEEK REST-REFLECT TEMPO STRENGTH SPEEDWORK STRENGTH RECOVERY LONG RUN

    PRE-RUN WARM UP PRE-RUN WARM UP

    P R E- R U NS Matt Wilpers Becs Gentry


    10 min 10 min
    REPEATS WEEKLY

    INTENTIONS TEMPO RUN STRENGTH FOR RUNNERS M A R AT H O N R AC E P R E P STRENGTH FOR RUNNERS RECOVERY FUN RUN LONG RUN

    01
    2-3 miles 4 miles

    Matt Wilpers Andy Speer Becs Gentry Rebecca Kennedy Robin Arzon
    30 min 30 min 30 min 30 min 10 min warm up

    REST AND REFLECT TEMPO RUN STRENGTH FOR RUNNERS M A R AT H O N R AC E P R E P STRENGTH FOR RUNNERS RECOVERY FUN RUN LONG RUN

    02
    2-3 miles 6 miles
    Miles:
    Robin Arzon Andy Speer Becs Gentry Rebecca Kennedy Matt Wilpers
    Pace: 30 min 30 min 30 min 30 min 10 min warm up

    REST AND REFLECT TEMPO RUN STRENGTH FOR RUNNERS M A R AT H O N R AC E P R E P STRENGTH FOR RUNNERS RECOVERY FUN RUN LONG RUN

    03
    2-3 miles 8 miles
    Miles:
    Robin Arzon Andy Speer Matt Wilpers Rebecca Kennedy Becs Gentry
    Pace: 30 min 30 min 30 min 30 min 10 min warm up

    REST AND REFLECT TEMPO RUN STRENGTH FOR RUNNERS M A R AT H O N R AC E P R E P STRENGTH FOR RUNNERS RECOVERY FUN RUN LONG RUN

    04
    2-3 miles 4 miles
    Miles:
    Robin Arzon Andy Speer Becs Gentry Rebecca Kennedy Matt Wilpers
    Pace: 30 min 30 min 30 min 30 min 10 min warm up

    REST AND REFLECT TEMPO RUN STRENGTH FOR RUNNERS M A R AT H O N R AC E P R E P STRENGTH FOR RUNNERS RECOVERY FUN RUN LONG RUN

    05
    2-3 miles 8 miles
    Miles:
    Matt Wilpers Andy Speer Robin Arzon Rebecca Kennedy Becs Gentry
    Pace: 30 min 30 min 30 min 30 min 10 min warm up

    REST AND REFLECT TEMPO RUN STRENGTH FOR RUNNERS M A R AT H O N R AC E P R E P STRENGTH FOR RUNNERS RECOVERY FUN RUN LONG RUN

    06
    2-3 miles 10 miles
    Miles:
    Matt Wilpers Andy Speer Becs Gentry Rebecca Kennedy Robin Arzon
    Pace: 30 min 30 min 45 min 30 min 10 min warm up
    Peloton Outdoor Marathon Training Program
    TRAINING SCHEDULE PART 2

    D AY 1 D AY 2 D AY 3 D AY 4 D AY 5 D AY 6 D AY 7

    WEEK REST-REFLECT TEMPO STRENGTH SPEEDWORK STRENGTH RECOVERY LONG RUN

    PRE-RUN WARM UP PRE-RUN WARM UP

    P R E- R U NS Matt Wilpers Becs Gentry


    10 min 10 min
    REPEATS WEEKLY

    REST AND REFLECT TEMPO RUN STRENGTH FOR RUNNERS M A R AT H O N R AC E P R E P STRENGTH FOR RUNNERS RECOVERY FUN RUN LONG RUN

    07
    2-3 miles 12 miles
    Miles:
    Matt Wilpers Andy Speer Becs Gentry Rebecca Kennedy Matt Wilpers
    Pace: 30 min 30 min 45 min 30 min 10 min warm up

    REST AND REFLECT TEMPO RUN STRENGTH FOR RUNNERS M A R AT H O N R AC E P R E P STRENGTH FOR RUNNERS RECOVERY FUN RUN LONG RUN

    08
    2-3 miles 8 miles
    Miles:
    Becs Gentry Andy Speer Robin Arzon Rebecca Kennedy Matt Wilpers
    Pace: 45 min 30 min 45 min 30 min 10 min warm up

    REST AND REFLECT TEMPO RUN STRENGTH FOR RUNNERS M A R AT H O N R AC E P R E P STRENGTH FOR RUNNERS RECOVERY FUN RUN LONG RUN

    09
    2-3 miles 12 miles
    Miles:
    Becs Gentry Rebecca Kennedy Matt Wilpers Andy Speer Robin Arzon
    Pace: 45 min 30 min 45 min 30 min 10 min warm up

    REST AND REFLECT TEMPO RUN STRENGTH FOR RUNNERS M A R AT H O N R AC E P R E P STRENGTH FOR RUNNERS RECOVERY FUN RUN LONG RUN

    10
    3 miles 2-3 miles 14 miles
    Miles:
    Becs Gentry Rebecca Kennedy Matt Wilpers Andy Speer Robin Arzon
    Pace: 45 min 30 min 45 min 30 min 10 min warm up

    REST AND REFLECT TEMPO RUN STRENGTH FOR RUNNERS M A R AT H O N R AC E P R E P STRENGTH FOR RUNNERS RECOVERY FUN RUN LONG RUN

    11
    2-3 miles 16 miles
    Miles:
    Matt Wilpers Rebecca Kennedy Robin Arzon Andy Speer Becs Gentry
    Pace: 45 min 30 min 60 min 30 min 10 min warm up

    REST AND REFLECT TEMPO RUN STRENGTH FOR RUNNERS M A R AT H O N R AC E P R E P STRENGTH FOR RUNNERS RECOVERY FUN RUN LONG RUN

    12
    2-3 miles 12 miles
    Miles:
    Matt Wilpers Rebecca Kennedy Robin Arzon Andy Speer Matt Wilpers
    Pace: 45 min 30 min 60 min 30 min 10 min warm up
    Peloton Outdoor Marathon Training Program
    TRAINING SCHEDULE PART 3

    D AY 1 D AY 2 D AY 3 D AY 4 D AY 5 D AY 6 D AY 7

    WEEK REST-REFLECT TEMPO STRENGTH SPEEDWORK STRENGTH RECOVERY LONG RUN

    PRE-RUN WARM UP PRE-RUN WARM UP

    P R E- R U NS Matt Wilpers Becs Gentry


    10 min 10 min
    REPEATS WEEKLY

    REST AND REFLECT TEMPO RUN STRENGTH FOR RUNNERS M A R AT H O N R AC E P R E P STRENGTH FOR RUNNERS RECOVERY FUN RUN LONG RUN

    13
    2-3 miles 16 miles
    Miles:
    Matt Wilpers Rebecca Kennedy Becs Gentry Andy Speer Robin Arzon
    Pace: 45 min 30 min 60 min 30 min 10 min warm up

    REST AND REFLECT TEMPO RUN STRENGTH FOR RUNNERS M A R AT H O N R AC E P R E P STRENGTH FOR RUNNERS RECOVERY FUN RUN LONG RUN

    14
    2-3 miles 18 miles
    Miles:
    Robin Arzon Rebecca Kennedy Matt Wilpers Andy Speer Becs Gentry
    Pace: 45 min 30 min 60 min 30 min 10 min warm up

    REST AND REFLECT TEMPO RUN STRENGTH FOR RUNNERS M A R AT H O N R AC E P R E P STRENGTH FOR RUNNERS RECOVERY FUN RUN LONG RUN

    15
    2-3 miles 20 miles
    Miles:
    Robin Arzon Rebecca Kennedy Matt Wilpers Andy Speer Becs Gentry
    Pace: 45 min 30 min 60 min 30 min 10 min warm up

    REST AND REFLECT TEMPO RUN STRENGTH FOR RUNNERS M A R AT H O N R AC E P R E P STRENGTH FOR RUNNERS RECOVERY FUN RUN LONG RUN

    16
    2-3 miles 16 miles
    Miles:
    Robin Arzon Rebecca Kennedy Becs Gentry Andy Speer Matt Wilpers
    Pace: 45 min 30 min 60 min 30 min 10 min warm up

    REST AND REFLECT TEMPO RUN STRENGTH FOR RUNNERS M A R AT H O N R AC E P R E P STRENGTH FOR RUNNERS RECOVERY FUN RUN LONG RUN

    17
    2-3 miles 10 miles
    Miles:
    Matt Wilpers Rebecca Kennedy Robin Arzon Andy Speer Becs Gentry
    Pace: 30 min 30 min 45 min 30 min 10 min warm up

    REST AND REFLECT TEMPO RUN M A R AT H O N R AC E P R E P SHAKE OUT RUN LONG RUN

    18
    Race Day
    Miles: REST REST
    Becs Gentry Matt Wilpers Robin Arzon Robin Arzon
    Pace: 30 min 30 min 20 min 10 min warm up

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