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

Here’s a breakdown of “Ryan Hall’s 2010 marathon training regimen” from Peter Attia MD. The episode is worth watching—we’ve unpacked the details so you can test this workout in your training. Watch the full video for additional context.

Key Points

• Tuesday interval day centers on 5K‑specific speed work—such as 6 × mile repeats, 10 × km, 800 m, 400 m, and 200 m repeats—to establish a substantial speed differential compared to Thursday/Friday threshold runs.
• Warm‑up: Begin with a 20‑minute easy jog (around 8 min/mi pace), then add dynamic mobility, several drills, and 6 × 100 m strides before switching to racing shoes.
• Main set: For example, 6 × mile repeats at roughly 4:30 min/mi (at altitude) – approximately 4:20 min/mi at sea level – with 90‑120 sec recoveries (walk, easy jog, or standing). The effort approximates a sustainable 10 K pace, not maximum speed.
• Variations: Try 200 m fast / 200 m moderate intervals with moderate at 7‑8 min/mi and fast at 5K‑mile pace. Allow 90 s to 2 min of rest between reps.
• Cooldown: 20‑minute easy jog.
• Daily recovery: Include mobility work and an optional ice‑bath (though used less commonly nowadays), along with a 30‑35 min easy run in the afternoon and leg‑strength training (separated from the hard session).
• Sleep: Target 9‑10 hours per night, plus a 2‑hour nap (1‑3 pm) to maximize recovery.

Workout Example

Tuesday Interval Session

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

Other options:

• 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).

Later in the day: Follow with a 30‑35 min easy run and leg‑strength work (such as squats, lunges) at a separate time.

Closing Note

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

References

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