"I have never trained harder than I trained during the summer of 2002. Not before I ran 2:06:17 in London, not before I broke an hour for the half-marathon, never. I can still remember putting in session after session of intense training. Here is an example of one of my weeks of training toward the end of the summer. Remember that this training was all done at approximately 7,000 ft.
Mon: AM: 14 by 200M hill sprints/bounding, 3 by slightly downhill and fast 800M (11 miles). PM: 9 by 400M in 60 or better with circuit training (squat, standing jumps, toe raises, stair hops). I did one of the exercises in between each 400, keeping the recovery active and short (7 miles).
Tues: AM: sprints: 10 by 40M, 10 by 80M. Jog to ski resort and run up twice (9 miles). PM: Training run at 6:10 pace (6 miles).
Wed: AM: 2 by three mile repeats at sub 5 minute mile pace (11 miles). PM: 30 minute Z pattern running on a football field (sprinting the diagonals), then a 10 mile uphill run at medium effort (18 miles).
Thur: AM: Sprints (10 by 40M and 10 by 80M) and jog to ski resort and run up twice (9 miles). PM: Jog to ski resort and run up twice (8 miles).
Fri: AM: 8 mile training run. PM: 6 mile tempo run (10 miles).
Sat: AM: ran 16 miles hilly long run.
Sun: AM: 7 easy miles
Total Miles: 120
I vividly remember the intense training I was logging. The actual running was only the half of it. I was doing an hour a day of yoga five days a week, swimming in the lake for 15 minutes most days, and doing a weight program. I was pretty much training all day long."
http://www.nyrr.org/races/pro/usa_distance/ryanhall.asp
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