Dathan Ritzenhein

BROWSE ALL +65 ATHLETES / Dathan Ritzenhein
Dathan Ritzenhein training
Source: Stu Forster

Here’s a look into Dathan Ritzenhein’s high school, college, and 2 post collegiate training systems. First looking into Dathan’s comments on training during these particular periods of his life, followed by weeks pulled out of his log book for each respective period. Although the weeks may be a week or 2 prior or post a particular race, he feels they still provide a sample of what the training he did entailed.

HIGH SCHOOL

  • To quote Dathan: “it was basically 6 days a week of intensity”
  • Huge proportion of training being hard sessions. He’d never be able to do that sort of training currently, he mentions that as a 17/18 year old he could do just about anything without breaking down.
  • No periodization. Did more training than anyone else

COLLEGE: Coach Wetmore

  • His coach was a big Lydiard fan
  • Periodized training
  • Higher volume and really fast repeats with short recovery
  • Most long runs were hard, and similar to long tempos
  • Usually had 1 shorter interval session per week eg. 8x200m with 30 sec recovery, all out

POST COLLEGE 1: Brad Hudson

  • Large focus on threshold training
  • Periodization only during marathon training, more or less the same type of training during year-round non-marathon training.
  • Most workouts were just above or below half-marathon pace
  • During marathon training it was common to have hard long run sessions, with hardly any easy long runs. Eg sessions like 20 miles at marathon race pace.
  • Only occasionally run faster workouts. Feels that his best races came while doing short faster training

POST COLLEGE 2: Alberto Salazar

  • Much faster workouts with longer recovery
  • ±100 miles a week, same volume as his past 10 years.
  • Large emphasis on individual periodized training



 

High School - Summer of 2000 before XC season in Rockford MI

MONDAY

AM 7 miles easy on trails

PM 3 mile warm-up 5 x 1 mile on XC terrain at 5:10 pace 3 minutes rest 2 mile cool-down. Drills and bounding

TUESDAY

AM 7 miles easy on trails.

PM 3 mile warm-up hill repeats ranging from 200m-500m.  2 mile cool-down. Core

WEDNESDAY

AM 7 miles easy on trails

PM 3 mile warm-up 10 minutes of stair running.  32 x 400m in 66 with 400m jog.  8×50 meter explosions.  2 mile cool-down. (longest day ever!)

THURSDAY

AM 5 miles easy on trails.

PM 3 mile warm-up, 20 minutes of 100m stride/ 100m easy. 2 mile cool-down.  Core and drills.

FRIDAY

AM 8 miles easy

SATURDAY

AM: 3 mile warm-up 5 mile tempo at 5:10 pave on the roads.  2 mile cool-down.

SUNDAY

AM 12 miles easy on trails and road.

 

College - Spring of 2004 after 27:38 10k debut in Boulder Colorado 5,400 ft

MONDAY

AM 7 miles easy on bike path

PM 7 miles easy on grass field.  Strides and stadium bounding.

TUESDAY

PM 3 mile warm-up and strides.  20 x 400m in 64 with 200m jog. 3 mile cool-down.

WEDNESDAY

PM 15 miles at cinder trail at 5:45 pace

THURSDAY

AM 7 miles easy on trail

PM 7 miles easy on bike path. Strides and stadium Bounding.

FRIDAY

PM 3 mile warm-up and strides. 10k threshold on the track at 4:50 pace. 3 mile cool-down.

SATURDAY

10 miles easy on trails.

SUNDAY

17 miles on Magnolia Road at 8600ft. 5:50 Average.

 

Post Collegiate with Brad Hudson – Spring of 2009 in London Marathon Training

MONDAY

AM 9 miles easy with hill sprints and drills.

PM 6 miles easy.

TUESDAY

AM 3 mile warm-up.  Drills and strides. 15x1000m on the road with 60 sec recovery in 2:47.  
3 miles cool down.

PM 5 miles easy

WEDNESDAY

AM 9 miles easy

PM 7 miles easy

THURSDAY

AM 9 miles easy with drills and strides 

PM 5 miles easy

FRIDAY

AM 3 mile warm-up. Drills and strides. 2 x 4 miles on wood chips at 4:45 pace with 2 minutes recovery. 3 mile warm down.  

PM 5 miles easy

SATURDAY

AM 7 miles easy

SUNDAY

20 miles with last 5 miles hill climb at 4-5%.  5:45 average total.

 

Post Collegiate with Alberto Salazar- Summer of 2009 in St. Moritz at 6000ft before WC 10k

MONDAY

AM 3 mile warm-up, drills and strides. 7 x 1000m with 400m rec. in 2:39. 3 mile cool-down.

PM 5 miles easy

TUESDAY

AM 5 miles 

PM 5 miles easy

WEDNESDAY

AM 6 miles easy 

PM 5 miles easy

THURSDAY

AM 6 miles easy and drills and Strides.

PM Easy 5 miles

FRIDAY

AM. 3 miles warm-up + drills and strides. 
3 x 600m, 400m, 300m, 200m with 300m recovery averaging 1:27, 57, 41, 26. 3 mile cool down 

PM 5 miles easy

SATURDAY

AM 5 miles easy 

PM 5 miles easy with drills and strides

SUNDAY

AM 3 mile warm-up, drills and strides. 5k time trial in 13:44. 3 mile cool-down.  

PM 4 miles easy

 

Dathan Ritzenhein in 2007 under Coach Brad Hudson

WEEK

MON

TUES

WED

THURS

FRI

SAT

SUN

April 
8-14

40min. easy 2-3 easy strides 40min. easy

60min. progression ( 20e 20m 20 fast) 10min. easy 30min. easy

1:10min. 1/2 mod.

40min easy 4-5 strides 40min. easy

20min. w.u. fartlek 1-2-3-2-1-2-3-2-1- rec. mod. same 10min. w.d. 30min. easy

45min. easy jog

1:20min. easy

April 
15-21

45min. easy 45min. easy

20min. w.u. 3 x 10min./ 183/4:00mod. 164 42min. continuous. 20min. w.d. 40min. easy

1:20min. last 40min. mod.

50min. easy 50min. easy

20min. w.u. 10 x 1km/ 60sec. threshold to current 10km Harper lake 20min. w.d. 40min. jog

45min. jog

1:30min. Magnolia w last 15min. mod.

April 
22-28

50min. easy 50min. easy

20min. w.u. 3 x 15min. progressions/60sec jog/float 2-3-4 mmol ( 10 below-5 below-Threshold) 10min. w.d. 35min. easy

1:30min. easy-mod.

50min. easy+ 2-3 s.h.( first time doing short hills since injury) 50min. easy

20min. w.u. Fartlek Harper lake 5 x 6min. Threshold to current 10km 3:00 rec. 20min. w.d. 40min. easy

off

1:40min. w last 20min. fast up Left Hand Canyon

April 29 
- May 6

50min. easy+8x s.h. 50min. easy

20min. w.u. 2 x 10 x400m’s 66/65 60sec. rec. 4:00 mn. sets 20min. w.d. 40min.jog

1:30min. easy-mod.

60min. easy 45min. easy

20min. w.u. 3 x10min./183 w rec. 4:00 min. mod 164 42min. continous 20min. w.d.

off

1:40 w fast 20min. progression

May 
7-12

50min. easy +10xs.h. 50min. easy

20min. w.u. 5 x 1600m 4:30-4:16 3:00 rec. 20min. w.d 40min. jog

1:30min. easy 1/2 mod.

60min. easy 35min. easy

20min. w.u. 2 x15min./60 sec. float+ 10 x200m’s 30/30 20min. w.d.

45min. jog

1:45 w last 30-40 mod. 5:40