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Sara Hall

In this interview, Sara Hall’s coach, Steve Magness, discusses some of her training leading up to her debut marathon:

“Sara is just an incredible athlete,” her coach Steve Magness told on Monday. “She can do anything. She’s adjusted really, really well to marathon training—the long runs, the long tempos—all that stuff has gone incredibly well. And she can still bang out a couple 29-second 200s on the track in practice.”

He says the emphasis of Hall’s workouts has shifted recently toward longer tempo runs in the range of 16 miles and long runs of 23-24 miles, but she’s still been doing the occasional fast interval session to keep her speed up, even as her peak weekly volume hovers around 110 miles.


Diego Estrada

In this ESPN Endurance interview, Diego Estrada discusses some of his training under his coach, Joe Vigil, prior to his 60:51 win at the U.S. half marathon championships:

You teamed up with Vigil in the summer of 2013. Last year was a tough year on the track and you took some time off after the Payton Jordan Invitational in late April, so how’s the training finally coming together now?

I run about 50 miles per week. Even for this half-marathon, the highest I got up to was about 70 miles. At first the workouts were aggressive and now they’ve just become normal. Basically, when I got sick, I took a month off and I started building back up carefully. We started off with five-minute pace and got down as low as 4:25 pace for interval workouts. With mile repeats and tempos we would go about 4:35. My body weas reacting to the workouts differently. I could go out and do a tempo and not feel like it was taking too much out of me.

What’s the toughest set of workouts Vigil set for you leading up to this race?

Estrada: One of the weeks of training that I had — and there were multiple ones like this — started off with 7 x mile-repeats around 4:25-4:26. I would come back two days later with 12 x kilometer-repeats under 2:50. I could run the last kilometer in about 2:35. I could come back two days after that and run an 8-10 mile tempo run going under 4:40 pace comfortably. The next day I’d run a 15-mile long run and I’d have to hold myself back from running faster than 5:20 pace. Nothing crazy. I was running 70 miles a week. My slowest run was 5:50 to 6:00 pace. Everything was just quality and repetition at goal pace or faster. (Note: All of Estrada’s training was at altitude except for three weeks during the holiday season.)

Kenenisa Bekele

In this letsrun post, Renato Canova mentions Kenenisa Bekele’s most mileage during his peak 5k/10k years:

For example, now I have the opportunity to follow Kenenisa Bekele. Following him, I can say his main quality is an unbelievable ability to relax completely his body (that means his mind too) also when his effort is maximal. This is the factor allowing him to do the difference, because people cam be surprised to know how little mileage he used, during his best years (about 120-130 km per week when he was the best in 5000 and 10000m).

Shannon Rowbury

In this interview with Athletics Illustrated, Shannon Rowbury discusses her mileage:

CK: Right now are you in more of mileage phase? What volume of mileage do you get up to?

SR: Not as high as you might think really. In 2013 I was running around 85 miles per week (137kms), but it was generally easier than the mileage is now, as I am running around 70 miles per week (115kms), but the intensity is higher. I am getting my easier days to be faster too. I also supplement my mileage, with the Alter G, as well as some cross-training.

Colorado Buffaloes

This Running Times interview has a few tidbits about the training of the 2014 Colorado Buffaloes:

RT: How individualized is your training? Do you all more or less work off the same plan?

BT: The differences are pretty negligible unless someone’s doing secret miles. I was doing about 90 to 94. I know Morgan [Pearson, who wound up redshirting the season] was doing a little more than I was, and Ammar and Connor were doing a little bit less—

Connor Winter: (Raises hand, grins sheepishly) 80s.

BT: Anyway, on easy days it’s the same, on long runs maybe a difference of two or three miles between the highest and lowest guys.

Yuki Kawauchi

In this Deadspin interview, Yuki Kawauchi describes his training program:

How many km/week do you run?

130kilometers to 140km [80 to 87 miles/week; most top marathoners put in 100 to 120 miles/week]

Describe a typical week of training/racing.

Monday and Tuesday, a 20km jog at 5min/km pace; Wednesday intervals; Thursday,Friday and Saturday, 20km jog; race Sunday. I work out once a day, in the morning. I work from 12:45 to 9:15 pm in the office of an adult continuing education school, accepting fees, answering the phone.

Wilson Kipsang

On his personal blog, former marathon world record holder Wilson Kipsang posted a sample training week:

6.30AM – 18km fast under 3.30 pace. (M+60 pace) Evening 40 minutes easy

9.00AM – track session 10*1000 under 2.50 (about HM pace).

6.00AM – 1hr 10min easy almost 16km.
Afternoon – gym

9.00AM – speed work fartlek of 2 minutes fast 1 minutes easy 20 times.
Evening (around 4.30pm) – 50 minutes easy.

Morning – 1 easy run 4.00 pace per km.
Afternoon – exercises. in gym.

6.00AM – 35KM long run, time of 1hr 54minutes (M+32 pace, M+11%).

Separately, on Letsrun, Renato Canova posted a sample 2 week program, suitable for a large group of elite Kenyan marathoners:

Tuesday : Track for 12-14 km at high intensity

Thursday : Fartlek at LOW intensity (it’s possible to run 30 times 1′ fast at 3′ per km pace alternating with 1′ easy, finishing 1 hour with 17 km (M+60 avg), but also with 19 km (M+20 avg), and the “schedule” is Always 1 hour fartlek with 30 x 1′ / 1′)

Saturday : 35 km long run fast (95-97% of MP)

Next week :

Tuesday : Track for 9 kms at medium intensity

Thursday : Tough fartlek with 20 x 1’/1′ + 20 x 30″/30″, with fast recovery (in this case, for an athlete as Wilson, about 19 km)

Saturday : Long run 35-40 km at 85% MP (for example, if the preious Sat they run 35 km in 1:52, next Sat they run 40 km in 2:14)