Ryan Hall's Speed Builder

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

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Intro

A breakdown of Ryan Hall’s 2010 marathon training regimen from Peter Attia MD. The episode is worth watching. Here are the details so you can run the workout. Watch the full video for the rest of the context.

Key points

• Tuesday interval day centers on 5K-specific speed work (6 x mile repeats, 10 x km, 800 m, 400 m, 200 m) to create a meaningful speed gap from Thursday/Friday threshold runs.
• Warm-up: 20-minute easy jog (around 8 min/mi), dynamic mobility, drills, and 6 x 100 m strides, then switch to racing shoes.
• Main set example: 6 x mile repeats at roughly 4:30 min/mi (at altitude), ~4:20 min/mi at sea level, with 90-120 s recoveries (walk, easy jog, or standing). The effort is sustainable 10K pace, not max speed.
• Variations: 200 m fast / 200 m moderate intervals (moderate 7-8 min/mi, fast 5K-mile pace). 90 s to 2 min rest between reps.
• Cool-down: 20-minute easy jog.
• Daily recovery: mobility work and an optional ice bath (less common now), plus a 30-35 min easy run in the afternoon and leg-strength training (separate from the hard session).
• Sleep: 9-10 hours per night, plus a 2-hour nap (1-3 pm) for recovery.

Workout example

Tuesday interval session:

1. Warm-up: 20 min easy jog at ~8 min/mi.
2. Dynamic drills and 6 x 100 m strides (~5-10 min).
3. Main set: 6 x 1-mile repeats at 4:30 min/mi (sea-level equivalent ~4:20 min/mi) with 90-120 s recovery (walk or easy jog).
4. Cool-down: 20 min easy jog.

Other options:

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

Later in the day: 30-35 min easy run and leg-strength work (squats, lunges) separately.

Closing note

Try this interval workout this week, adjusting paces to your training zones with the Pacing app.

References

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