Ryan Hall’s 2010 marathon training regimen | The Peter Attia Drive Podcast - Peter Attia MD

Intro

This is a quick summary of “Ryan Hall’s 2010 marathon training regimen” from Peter Attia MD. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

• Tuesday interval day focuses on 5K‑specific speed work (e.g., 6 × mile repeats, 10 × km, 800 m, 400 m, and 200 m repeats) to create a big speed differential from the Thursday/Friday threshold runs.
• Warm‑up: 20‑minute easy jog (≈ 8 min/mi pace) followed by dynamic mobility, a few drills, and 6 × 100 m strides before slipping into racing shoes.
• Main set: e.g., 6 × mile repeats at about 4:30 min/mi (altitude) – roughly 4:20 min/mi at sea level – with 90‑120 sec recoveries (walk, jog, or stand). Effort feels like a sustainable 10 K pace, not an all‑out sprint.
• Variations: 200 m fast / 200 m moderate intervals (moderate at 7‑8 min/mi, fast at 5K‑mile pace). Rest 90 s to 2 min between reps.
• Cooldown: 20‑minute easy jog.
• Daily recovery: mobility work, optional ice‑bath (now used sparingly), and a 30‑35 min easy run later in the day followed by leg‑strength work (spaced out from the hard run).
• Sleep: Aim for 9‑10 hours nightly plus a 2‑hour nap (1‑3 pm) to maximize recovery.

Workout Example

Tuesday Interval Session

1. Warm‑up – 20 min easy jog @ ~8 min/mi.
2. Dynamic drills & 6 × 100 m strides (≈5‑10 min).
3. Main set – 6 × 1‑mile repeats @ 4:30 min/mi (sea‑level ≈ 4:20 min/mi) with 90‑120 s recovery (walk or easy jog).
4. Cooldown – 20 min easy jog.

Optional variations:

• 10 × 1‑km repeats (≈4:30 min/mi) or 8 × 800 m repeats.
• 200 m fast / 200 m moderate intervals (moderate at 7‑8 min/mi, fast at 5K‑mile pace).

Post‑run: 30‑35 min easy run in the afternoon + leg‑strength work (e.g., squats, lunges) later in the day.

Closing Note

Give Ryan Hall’s interval routine a try this week and tweak the paces to fit your own training zones using the Pacing app. Happy running, and enjoy the gains!

References

• Ryan Hall’s 2010 marathon training regimen | The Peter Attia Drive Podcast - YouTube (YouTube Video)

Workout - Ryan Hall's Speed Builder

• 20min @ 8'30''/mi
• 100m @ 5'00''/km
• 100m @ 5'00''/km
• 100m @ 5'00''/km
• 100m @ 5'00''/km
• 100m @ 5'00''/km
• 100m @ 5'00''/km
• 0.0mi @ 6'00''/mi
• 1min 45s rest
• 0.0mi @ 6'00''/mi
• 1min 45s rest
• 0.0mi @ 6'00''/mi
• 1min 45s rest
• 0.0mi @ 6'00''/mi
• 1min 45s rest
• 0.0mi @ 6'00''/mi
• 1min 45s rest
• 20min @ 8'30''/mi
• 5min @ 8'30''/mi

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/ryan-halls-speed-builder-ea99cbc6

Don’t have the app? Copy the reference above,
to import the workout after you install it.