In our RT Snap Q&A series, we’ve had the privilege of interviewing some of the world’s best runners, delving into their extraordinary journeys, celebrating their achievements, and exploring the unwavering dedication that defines their careers.
Ryan Gregson
- Born: April 26, 1990
- Nationality: Australian
- Middle-distance runner
Ryan Gregson is an Australian middle-distance runner best known for his performance in the 1500 metres. He competed in two Olympic Games, first at the 2012 London Olympics and again at the 2016 Rio Olympics, where he made history by becoming the first Australian male in 40 years to qualify for the Olympic 1500m final, finishing ninth. Gregson formerly held the Australian record for the 1500 metres with a time of 3:31.06, set in 2010 at the Monaco Diamond League, a record that stood until Stewart McSweyn broke it in 2021. Throughout his career, Gregson established himself as one of Australia’s top middle-distance athletes, running 32 sub-4 minute miles and competing in various international championships, including the World Championships and Commonwealth Games.
In addition to his athletics career, Gregson has a degree in business and marketing from Swinburne University of Technology. He is married to fellow Olympian Genevieve Gregson (née LaCaze), who is also a celebrated Australian distance runner. Beyond athletics, Ryan has transitioned into coaching, applying his extensive experience from competing at the highest levels of sport. He and Genevieve now run the Gregson Running program, where they coach and mentor aspiring athletes.
Personal Bests
- 1500 Metres – 3:31.06
- 1500 Metres Short Track – 3:36.50
- 4×800 Metres Relay – 7:11.48
- 3000 Metres – 7:42.19
- 1000 Metres – 2:17.69
- 3000 Metres Short Track – 7:56.45
- Mile Road – 4:00.0h
- Half Marathon – 1:03:00
- 10,000 Metres – 29:17.91
- 4×1500 Metres Relay – 14:46.04
- Mile Short Track – 3:55.97
- Mile – 3:52.24
- 800 Metres – 1:46.04
- 5000 Metres – 13:25.06
- Marathon – 2:14:54
- 5 Kilometres Road – 13:39
- 10 Kilometres Road – 29:09
- Distance Medley – 9:17.56
RT: Your youth records in the 1500m, 3000m, and 5000m were remarkable. How did your early success shape your expectations for the rest of your career?
Ryan: My early success showed me I had the ability to make a career out of the sport. I was working harder than my peers when I broke those records, so the times probably look better than they actually were, however, I was clearly talented and it was great positive reinforcement to continue to strive to get better.
RT: As one of Australia’s top runners, can you walk us through your typical daily or weekly training routine? How do you balance speed work, endurance, and recovery?
Ryan: My training is pretty basic. I run anywhere from 160 – 185km a week. I do an interval session, a lactate threshold session, and a couple of long runs. The rest is made up of easier mileage. I always make sure I still do some fast strides and lift heavy so I can keep some power so I don’t get too slow from the longer distances.
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RT: Who are some of the athletes or people, either in your life or in the sport, who have inspired you the most throughout your career?
Ryan: Craig Mottram inspired me during my teenage years when I needed someone to look up to. He was doing exactly what I wanted to do when I grew up. Now that I’m trying to be successful at the marathon, I’m inspired by middle-distance runners who have made that transition. Rod Dixon and Florian Carvalho have shown me that it’s possible. I also get inspired by athletes from other sports such as Tom Brady and LeBron James who have been able to win against father time.
RT: You made history at the 2016 Rio Olympics as the first Australian male in 40 years to reach the 1500m final. How did it feel to carry that legacy forward, and what do you remember most about that race?
Ryan: When I made the Olympic 1500m final I didn’t realise it had been so long since another Australian had done so. All it showed me is that these things are hard to make as we’d had plenty of good athletes in the previous 40 years. Five years later in Tokyo, we had two guys make the final. That was truly special. Paris didn’t go so well, however with the likes of Cameron Myers and Adam Spencer, the future is bright. Cameron and Adam run very differently so they should have some great tussles in the lead-up to Brisbane 2032 and it will be very exciting to watch.
RT: You’ve now moved from the track to the roads, with an impressive marathon debut at the 2023 Melbourne Marathon, where you placed 2nd with a time of 2:14:54. What was the biggest challenge in transitioning from middle-distance track events to marathon running?
Ryan: Mechanics. I have a longer/more powerful stride from my track days where I guess I would extend my stride to hit faster paces, instead of increasing my cadence. This is inefficient over the longer distances so is something I’ve been working on so my legs don’t get as beat up at the end of the marathon.
RT: You and your wife, Genevieve, are both elite athletes. How does being in a relationship with someone who understands the highs and lows of competitive sport impact your journey?
Ryan: It’s a big advantage. I’ve had friends who had pressure from their non-runner partners to give up and live a normal life when their running was going bad. When I’ve had a rough trot, my biggest supporter to get back is Genevieve as she wants to be able to keep going on the journey together as we have so much fun.
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RT: Now that you’ve transitioned to road running, do you see yourself continuing to focus on marathons? What goals have you set for yourself moving forward, both as an athlete and a coach?
Ryan: Yes, I only started running on the roads to run the marathon. My goal is to continue to get better and be a good runner again. I’ve run 63:00 for a half now, and I believe if I can get that down to 62:00 I can get close to breaking 2:10 on a short course somewhere overseas. Coaching-wise, I just love seeing runners improve. Whether it be seeing a 50-year-old break 3:30 for a marathon or a kid win a state all-schools title, it’s a lot of fun seeing runners knuckle down and achieve their goals.
