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Ryan Hall

July 17, 2012

Here are some training excerpts from Ryan Hall’s pre-Olympic interview with Letsrun:

How Much Mileage Does He Do?
“I don’t keep track of my mileage. It’s never super high, but my big workouts are really big workouts. I take one day off a week. If I had to guesstimate my mileage, I’d say I never break 100 – probably 90ish. That’s with a day off and some really light jogging on my easy days.”

Hall then proceeded to talk about what he thinks went wrong at his two prep races and what he learned from that experience.

“Looking back some of my workouts were probably really too hard – they took something out off me,” said Hall, who said several times he did the following workout at 7,000 feet of altitude in Flagstaff.

“I’d do 10 miles of in-and-out 400s – with the first (400) in 70 and the next (400) at 6-minute pace – well, I guess slightly slower, as I’d usually average like 5:50 pace on that. And then I’d run to the top of Snowbowl – however how high that is (Editor’s note: The base of Snowbowl is 9,200 feet and the top is 11,500 feet) and I’d tempo that as hard as I could. Altogether it’s 20 really hard miles. I did that a couple of times and felt really super fit after that.”

20 X 1k @ 2:55
“I also did like 20 x 1k at 2:55 on like 2 minutes rest, which for me at altitude is really good.”

“The ironic thing is I didn’t see that translate to sea level fitness. Maybe I was kind of zapped – maybe they were just too big of workouts too early in my training.”

As a result of his missteps earlier in the year, Hall is now making sure his workouts aren’t as taxing as they were earlier in the year.

“(Today) I actually just finished a run up Snowbowl – I did like 10 miles at medium pace but I skipped the (10 miles of in-and-out 400s). I ran the uphill section as hard as I could. (Altogether) I did like 2.5 hours.”

Given how fast the marathon is run at these days and how poorly he ran earlier in the cycle, Hall is making sure to incorporate more speed days into his training.

Instead of a normal hard workout cycle of interval day, tempo day (long or short), and long run where an interval or speed day was done basically every third workout, Hall is now making sure an interval session – a “speed day” – is done every other workout. So now his cycle might go like this – interval day, tempo day, interval day, long run.

“I’ll probably do something like 20 x 400 on Monday – at a lot faster pace than marathon pace – like 10k pace or something. But it’s a little hard to do that at altitude,” said Hall. “I also need to do another 15-mile tempo run. I think that’s my bread and butter. I know if I do like three of those I’m good to go. And I need another long run,” said Hall who said he does almost all of his runs in Flagstaff when he’s there and doesn’t do a lot of high-low training although he will occasionally will “go down to Sedona to do short track stuff.”

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