Sifan Hassan is a Dutch citizen who is originally from Ethiopia. She competes at a world class level over distances ranging from 800 metres to the marathon.

The 31-year-old multiple Olympic champion has competed for the Netherlands since 2013. During this time Hassan has set European records in the 1500m, 3000m, 5000m, 10,000m, and the half-marathon event. Hassan briefly held the world record in the 10,000m. She currently sports the world’s fastest mile and 5km times.

Hassan owns six Olympic medals, three of which are gold and six world championships medals winning gold twice.

Personal bests

DistanceTimeYearRecord
800m1:56.812017
1500m3:51.952019Dutch and European
Mile (1609m)4:12.332019Dutch and European
3000m8:18.492019Dutch and European
5000m14:13.422023Dutch and European
10,000m29:06.922021Dutch and European
One-hour18,930m2020World record
Half-marathon (21.1km)1:05:152018Dutch and European
Marathon (42.195km)2:13.442023Dutch and European

The interview

Christopher Kelsall: Congratulations on winning three medals at the 2024 Paris Olympic Games. You originally considered four events dropping the 1500m late. Considering your kick at the end of the marathon, do you feel you may have medalled in the 1500-metre event if you went ahead with it?

Sifan Hassan: You never know.

[But] I am [just] very proud to be the Olympic Marathon gold medallist and to have won the bronze medals over the 5000 and 10,000m events.

CK: You have been away from Ethiopia longer than you were there. Do you continue to hold any level of patriotism toward your former country and its traditions?

SH: My family still lives in Ethiopia. I like to spend time with them there, eat traditional Ethiopian food and enjoy the coffee ceremonies.

Hassan taking Olympic Marathon gold in Paris. Ethiopian Tigst Assefa in the background takes silver.

(Ethiopia is the birthplace of the discovery of coffee. The Habesha coffee ceremony is a core cultural custom in Ethiopia and Eritrea. The routine of serving coffee daily is mainly for social purposes with relatives, and neighbours. Serving tea is an alternative. Loose grasses on the floor and yellow flowers are commonly incorporated).

CK: Do you keep track of the goings on in Ethiopia, like the on-and-off Tigray War and the supposed improved relations with Eritrea to the north?

SH: I am interested in what’s happening in the world. Not only in Ethiopia but worldwide.

CK: It is common knowledge that you left Ethiopia as a refugee and arrived in Holland at the age of 15. Were you with your family or did you make the move alone?

SH: I made the move alone.

CK: You have a terrific range, running world-class times from the 800m up to the marathon. But you excelled immediately in the marathon. Will you now focus solely on that event or continue to race the 5000m and 10,000m?

SH: I’ll first take rest now and will then think about what I want for next year.

Hassan’s training method as published at Runner’s Tribe in 2019 (edited for length):

Monday: After a warm-up, she runs for 50 minutes. Hassan engages in six sets of 150-metre strides. The session concludes with a cool-down.

Tuesday: Hassan’s Tuesday training session centres around going easy. After a thorough warm-up, she embarks on a 15-minute tempo run. This is followed by a challenging 20-minute effort. To cap off the session, she completes four sets of 300m cutdowns, giving it her all before cooling down.

Wednesday: Wednesdays are dedicated to strides, a crucial element of Hassan’s training routine. Warm-up exercises pave the way for an easy 45-minute run, interspersed with six sets of 150m strides. A cool-down brings the session to a close.

Thursday: Thursdays call for hill running, a demanding aspect of Hassan’s training regimen. Warm-up exercises prepare her for a gruelling 60-minute hilly run. She then tackles a challenging 10-minute hilly grind and pushes herself through five sets of three-minute hilly charges. Finally, a cooldown allows her body to recuperate.

Friday: Striding forward, Fridays focus on stride outs. After warming up, Hassan embarks on an easy 45-minute run, punctuated by six sets of 150m strides. An easy cool-down wraps up the session, ensuring her muscles relax.

Saturday: Fartlek takes centre stage, injecting variety. Following warm-up exercises, she alternates between running at a 5k pace and easy running, challenging her speed and endurance. The session includes a series of 20 sets, with one-minute runs at a 5k pace, interspersed with two-minute easy. To conclude, Hassan maintains a steady state for 30 minutes.

Sunday: The week culminates with a steady long run lasting between 75-90 minutes. Hassan embraces the endurance challenge.

CK: Would you suggest that 2017 or perhaps 2018 was your breakout year? In the latter, you ran a 14:22 5000m, and 65:15 in the half-marathon.

SH: Yeah you could say that. I don’t really have a specific date or year in mind. These races were special. But you know, the Olympics in 2021 were special. It was so stressful because of the COVID test we had to take every day. Also, the London Marathon 2023. I was so scared for the marathon (and I still am). I wanted to compete with the best marathon runners in the world, so that’s why I decided to compete in London. But these Olympics were special, it was my dream to become an Olympic champion in the marathon.

CK: Will you attempt to join Beatrice Chebet in the sub-29-minute category in the 10,000m?

SH: I will take a rest first. I need challenges to stay motivated, but I haven’t made any decisions yet. You know, an Olympic year is stressful. The body needs to rest, but the mind needs to rest as well. After I am recharged, I’ll make new plans.

CK: You attempted the Zatopek triple in Paris going for three golds in the 5000m, 10,000m and the marathon. Will you make that attempt again in Los Angeles in 2028?

SH: I am not sure. I will first decide on next year.

CK: You have been with coach Tim Rowberry since 2019. How is his approach different from Alberto Salazar’s and other coaches you have had in The Netherlands?

SH: Tim and I are both curious and love the challenge of finding our ways within these challenges. We both want to take these challenges and like to see what’s needed in training to accomplish it.

CK: What are your goals for the next 12 months?

SH: First rest and recharge. Then we’ll find out.

CK: Outside of your distance running career, do you have any hobbies that occupy your time?

SH: 
I love hiking and drinking coffee, preferably with traditional coffee and a coffee ceremony.