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Going the Middle Distance: Olympic Hopeful's Training Schedule

Going the Middle Distance: Olympic Hopeful's Training Schedule

LC of The Hills recently shared how she is getting ready for her Summer beach time, so for contrast I thought I would share how one Olympic hopeful is preparing to win a spot on the US team in the upcoming Summer games.

Sara Hall, 25, wants to make the US team and run in the Beijing Olympics. Her race distance is 1,500 meters (.93 miles), which is considered a middle distance – somewhere between sprints and endurance. Although her weekly mileage is down from her college training regimen, she still logs somewhere between 85 to 90 miles a week.

She discussed her intense training schedule recently with the New York Times and to see how she logs all those miles just


Here are the highlights of her interview:

  • M, W, F, Su: Easy Runs 30 to 50 minutes
    Pace: 7 minute/ mile

  • Saturday: 14 mile run
    Pace: 5:45/mile

  • Tuesday and Thursdays: Hard interval track sessions
    (To help her body adapt to the mechanical and physiological demands of speed)
    Warm up 2 miles
    Six miles of intervals
    Three miles of cool down

  • Drills
    (These are to perfect her form; she used to lean forward with a long back kick that wasted energy)
    Skipping, Skipping with a flick Kick, and Scissor Kicks
    All done with flexed feet, bent knee for landing

  • Body Maintenance
    Warm Epsom salt baths on easy days
    Ice baths on hard days

Looks like no days off for Sara Hall. Wow.The women's time trial for the Olympics are in late June, so good luck to Sara!

To see a video of her drills check out the video here.


Join The Conversation
mem952 mem952 9 years
this post and the NY Times article were really fascinating. even if i can't train like this it is still inspiring to read about female athletes! more please fitsugar!
sohoshopper sohoshopper 9 years
As a competitive runner, I am pretty sure that she doesnt eat an abnormally high in protein. Usually, us runners have to eat more carbs for energy in such long distances, like 14 milers. For runners, post run it is best to eat a 4:1 ratio of carbs:protein.
cvandoorn cvandoorn 9 years
Wow this is crazy...her pace is insane!
Spectra Spectra 9 years
Awesome. I bet she has to follow a really high protein diet to make sure her muscles can take that kind of wear and tear.
aimeeb aimeeb 9 years
Fitness Fitness 9 years
Sorry about the typo! Here race is 1,500 meters.
code3clown code3clown 9 years
and yes us guys read the fitsugar blog! always intersting stuff on this site
code3clown code3clown 9 years
Fantastic abs! 14 miles at a 5:45 pace, insane! I hope she makes the team.
angelfromlsu angelfromlsu 9 years
I wish a 7 min mile was my easy run...
Renees3 Renees3 9 years
I know she does, obviously she knows better than I do about being fit and healthy! I was just commenting on how thin she looks. If I just saw her out and about in regular clothes, not knowing she was an amazing athlete, I'd say she was too thin.
syako syako 9 years
I'm sure she has nutritionists and dietitians galore renee.
Renees3 Renees3 9 years
1500 meters is .93 miles. That's what she runs, in the article she talks about how she used to run 5K's then realized she loved the short distance fast running. Her workouts are pretty hardcore, hope she succeeds. She looks like she could use something to eat! So thin!
syako syako 9 years
Thanks for posting this fit! Ah the life of a professional athlete! ;) I love reading about women athletes and not about LC! So keep these coming because I love to be motivated by women who WORK!
aey4l aey4l 9 years
Or 1500 meters... according to the article.
aey4l aey4l 9 years
I think you meant 9.3 miles?
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