Kipchoge Keino

BROWSE ALL +65 ATHLETES / Kipchoge Keino
Kip Keino training
Kipchoge ‘Kip’ Keino, is a retired Kenyan distance runner, and emerged as one of Kenya’s first successful athletes in what followed as a long line of Kenyan running dominance. His most notable achievements were his 2 Olympic gold medals (1500m + 3000mSC) and his 2 Olympic silver medalist (5000m + 1500m) he won between the 1968 and 1972 Olympics. One of Kip’s rivals was well-known American miler, Jim Ryun; Kip defeated Jim in the 1968 1500m event despite arriving last minute having to run to the stadium due to his bus being stuck in traffic. Keino was raised by his aunt, after his parents passed away when he was young. He grew up herding goats and working on his family’s farm. Although at an early age Kip ran a lot, his main sport in school was rugby.

 

“When I started at primary school. I ran in my bare feet four miles to school in the morning, home for lunch, again for afternoon school and back at the end of the day. I did this every day until I left school.”

 

After school Kip joined the Kenyan police force as a fitness instructor. Eventually, he realize he needed something more physically challenging and chose to peruse running more seriously. Below is insight into Kipchoge ‘Kip’ Keino’s training.

 



KIP KEINO GENERIC SAMPLE TRAINING WEEK FOR TRACK SEASON

 

AM

PM

SUNDAY

3 miles at 5:40 pace

4 miles at 5:40 pace

MONDAY

3 miles at 5:40 pace

12 x 400m, run in 55-58 sec, 200m jog rest.

TUESDAY

3 miles at 5:40 pace

3.5 miles at 5:20 pace

WEDNESDAY

3 miles at 5:40 pace

15 x 400m, 55-58 sec, 200m jog

THURSDAY

3 miles at 5:40 pace

Hill session 

FRIDAY

6 x 800m in 2:00 with 2:00 rec

 

SATURDAY

11 miles at 5:40 pace

 

SUNDAY

Day off

 

 

KIP KEINO GENERIC SAMPLE TRAINING WEEK FOR XC SEASON

 

AM

PM

MONDAY

40 minutes easy 

10 x 400m in 62 with 2 min rec. 

TUESDAY

40 minutes easy 

6 x 800m in 2:10 with a 4 min rec. 

WEDNESDAY

40 minutes easy 

20 x 200m in 29 sec. 

THURSDAY

40 minutes easy 

10 x 100m at 95% speed 

FRIDAY

40 minutes easy 

4 x 70m sprint with 330m stride to  next sprint. 

SATURDAY

9 miles at easy pace for recovery.

 

SUNDAY

90-105mins 

 

 

KIP KEINO SAMPLE XC TRAINING WEEK

 

AM

PM

MONDAY

40 minutes easy 

10 x 400m in 62 with 2 min rec. 

TUESDAY

40 minutes easy 

6 x 800m in 2:10 with a 4 min rec. 

WEDNESDAY

40 minutes easy 

20 x 200m in 29 sec. 

THURSDAY

40 minutes easy 

10 x 100m at 95% speed 

FRIDAY

40 minutes easy 

4 x 70m sprint with 330m stride to  next sprint. 

SATURDAY

9 miles at easy pace for recovery.

 

SUNDAY

90-105mins