BROWSE ALL +65 ATHLETES / Eliud Kipchoge

Eliud Kipchoge's training camp

Eliud Kipchoge’s training camp bedroom which he shares with another athlete. Photo: LETSRUN

Eliud Kipchoge, known to some as “The Philosopher” for his running wisdom, has been described as “the greatest marathon runner in history”. Eliud burst onto the scene as a junior, notably defeating Hicham El Guerrouj and Kenenisa Bekele at the 2003 IAAF athletics world champs in the 5000m. Despite stunning track career, which further included a silver medal in the 2008 Olympic Games, Kipchoge was left out of the Kenyan Olympic squad in London 2012. Following this, Kipchoge shifted his full focus to the marathon distance, and in 2016 won gold in the Rio Olympic marathon.

Kipchoge is described by fellow team mate Abel Kirui as a smart, organized, and discipline person. “If he says dinner is at 7pm, dinner will be at 7pm. If it is time for sleeping, it is time for sleeping. He is always on time.” He also mentions that Eliud is the first in the gym in the mornings. 

Below we explore Eliud’s Kipchoge training leading into the 2017 Berlin marathon. Eliud is coached by Kenyan running icon, Patrick Sang.

Comments on training:

Consistent mileage, no fluctuations, & lack of traditional taper

5 weeks out: 118mi / 189km
4 weeks out: 110mi / 177km
3 weeks out: 119mi / 191km
2 weeks out: 110mi / 177km
1 week out: 113mi / 182km
race week: ???



Specificity

Approaching Berlin, his training was very specifically geared towards the stress of the marathon. Notice the very long tempo runs done at good pace! Also in this final phase of training there’s no long 30-40km easy runs (LSD), nor are there any short tempo/threshold efforts. There is however interval workouts which would cover a stimulus which would overlap with shorter tempo training. These intervals are run mostly between 5-10km pace, nothing astounding fast but getting in faster running stimulus. Other than the day of his flight, he trains every day. He’ll likely recover more efficiently by training than by taking a full days rest. 

High altitude & dirt roads

Add terrain and training conditions to the equation and it makes an already incredible 40km tempo in 2hr13min seem that much more impressive! In other words, his training in Kenya will under-depict the % of marathon pace/effort he’s training at. Notice how he lands in Berlin 2-3 days before the race – enough time accustoming himself to hotel, loosening up from flight etc., without compromising maximal altitude training benefits.

Eliud Kipchoge World Record Training Leading Into 2017 Berlin Marathon:

 

Eliud Kipchoge’s Berlin Marathon Training

 

Am

Pm

Thursday​​ 10th​​ Aug

Tempo run

30.8km​​ in​​ 1hr42min

10km easy (40mins)

Friday​​ 11th​​ Aug

16km easy-moderate (70mins)

10km easy (40mins)

Saturday​​ 12th​​ Aug

Tempo intervals:

4x10mins (2’ slow jog rest) @ ±3:00/km avg, 2nd​​ rep uphill 3rd​​ rep downhill​​ 

  • 10min WU (1.9km)

  • 15min CD (2.2km)

12km (50mins)

Sunday​​ 13th​​ Aug

22km (78mins) 

 

 

 

 

Monday​​ 14th​​ Aug

21km in 70mins moderate on flats

10km easy (40min)

Tuesday​​ 15th​​ Aug

Track session:

1x1200

-Lap jog recovery-

5x1km in 2:55 (90” rest)​​ 

-Lap jog recovery-​​ 

3x300m in 40-42sec (60” rest)

-Lap jog recovery-​​ 

2x200m in 27sec (60” rest)

  • 15min WU (3.1km)

  • 15min CD (3km)

Rest

Wednesday​​ 16th​​ Aug

18km easy-moderate (71min)

11km easy (44min)

Thursday​​ 17th​​ Aug

Hard long​​ tempo:

40km in 2:26 on tough route

 

Friday​​ 18th​​ Aug

18km easy-moderate (70min)

10km easy (39min)

Saturday​​ 19th​​ Aug

Fartlek:

30 x (1min on @​​ 2:45/km​​ 1min off @easy pace)

  • 10min WU

  • 15min CD

 

Sunday​​ 20th​​ Aug

20km easy-moderate (77min)

 

 

 

 

Monday​​ 21st​​ Aug

21km easy-moderate (72min)

11km easy (43min)

Tuesday​​ 22nd​​ Aug

Track:

12x800m​​ (goal 2:10)​​ with 90” rest + 10x400min​​ (goal 62sec)​​ with 90” rest

 

800m reps = 2:11average

400m reps = 62.4sec average

  • 10min WU

  • 10min CD

 

Wednesday​​ 23rd​​ Aug

18km easy-moderate (77min) @ 6min/km picking up to 3:30min/km for final 5km

10km easy (41min)

Thursday​​ 24th​​ Aug

Tempo:

30km in 1hr38, favourable conditions

 

Friday​​ 25th​​ Aug

18km pick-up run (76mins) starting at slow 5:45/km ending up at 3:30/km for final 6km

 

Saturday​​ 26th​​ Aug

Fartlek:

18x(3min hard, 1min easy)
hard = 3:00/km

easy = very comfortable jog

 

  • 10min WU

  • 15min CD

 

 

Sunday​​ 27th​​ Aug

22km easy-moderate (83min)

 

 

 

 

Monday 28th​​ Aug

21km moderate (71min) flat course

11km easy (43min)

Tuesday 29th​​ Aug

Track:

5x (2km, 1km) with 100m walk then 100m jog between reps and sets. 2km in​​ 5:45-5:50, 1km in 2:50

  • 15min WU & CD

 

Wednesday 30th​​ Aug

18km easy-moderate (72min)

11km easy (44min)

Thursday 31st​​ Aug

Hard long tempo:

40km in 2hr13min 

 

Friday 1st​​ Sep

18km easy-moderate (74min)

10km easy (41min)

Saturday 2nd​​ Sep

Fartlek:

25x(1min on, 1min off) on cross country loop
on = 2:45

off = easy jog

  • 10min WU

  • 15min CD

 

Sunday 3rd​​ Sep

20km easy-moderate (77min)

 

 

 

 

Monday 4th​​ Sep

21km moderate (71min) flat route

11km easy (45min)

Tuesday 5th​​ Sep

Track:

13x1km starting at 2:53 working down to 2:45 (90” rest) averaged reps in 2:50

  • 15min WU & CD

 

Wednesday 6th​​ Sep

18km moderate (75min)

10km easy (40min)

Thursday 7th​​ Sep

Tempo Run:

30km in 1hr42 in challenging conditions

 

Friday​​ 8th​​ Sep

16km easy-moderate (63min)

11km easy (40min)

Saturday​​ 9th​​ Sep

Farlek:

13 x (3min hard, 1min easy) on XC course. Hard=2:55-3:00

  • 10min WU

  • 15min CD

 

Sunday​​ 10th​​ Sep

22km easy-moderate (83min)

 

 

 

 

Monday 11th​​ Sep

21km moderate (71min)

10km easy (40min)

Tuesday 12th​​ Sep

Track:

14x800m​​ in 2:10-12 (90” rest)

  • 15min WU & CD

 

Wednesday 13th​​ Sep

18km moderate (75min)

10km easy (40min)

Thursday 14th​​ Sep

Long Tempo Run:​​ 

40km in 2hr15 on XC course

 

Friday 15th​​ Sep

18km easy-moderate (74min)

10km easy (41min)

Saturday 16th​​ Sep

Fartlek:

20x(2min on, 1min off) on = 2:50-2:55/km, off = easy jog

  • 10min WU

  • 15min CD

 

Sunday 17th​​ Sep

20km easy-moderate (77min)

 

 

 

 

Monday 18th​​ Sep

21km moderate (71min) on flat Eldoret route

11km easy (45min)

Tuesday 19th​​ Sep

Track:

12x400m in 63-64sec with 90” rest. ​​ Rhythmic and relaxed

 

Wednesday 20th​​ Sep

Travel from Kenyan → Berlin for marathon

 

 

 


Source: SWEATELITE
A few extra points:
  • He can barely touch his toes in standing straight leg hamstring stretch.
  • Like all fellow athletes in his squad, he has roster of camp cleaning duties to fulfill. Everyone in camp is treated equally.
  • In training camp, he shares a 8x10ft room with a fellow athlete, and shares communal lavatories with his squad. His night stand rests all his water bottles for training.
  • He is as good as it gets: he’s nurtured his nature sublimely with likely 15 years of quality training. He’s found a striking balance between stressing his body and recovering. It’s not possible for anyone to succeed in training by simply adapting his highly refined structure. You may need 2-3 days between hard workouts where he might only need 1-2. It’s all relative.
  • And most importantly, the basis of a high performance program is not to mistaken with expensive resources. A few top Kenyan running squads reiterate this. It’s about working in a well-managed system with knowledgeable passionate people, working alongside dedicated team mates with common goals.


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