Takeaways From A Champion’s Routine - Eliud Kipchoge

Sep 28, 2022

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Eliud Kipchoge- the name is buzzing on the internet. The Kenyan marathon runner shattered his own world record with a time of 2:01:09 to win the Berlin Marathon. Kipchoge has long been dubbed as the world’s best marathon runner. Kipchoge’s world record run in Berlin is so iconic that after he crossed the finish line, he had time to hug his trainer, and friends, pose for photos, and wave the Kenyan Flag, before the second-place runner finished, four minutes and 49 seconds later. Unbelievable! Isn’t it?

Here is a small glimpse into World Marathon Record Breaker Eliud Kipchoge’s preparation before he gets into his GOAT form.

Kipchoge believes in good rest. He takes three to four weeks of rest before starting a three-to-four week preparatory phase. His workout routine is a mix of one-hour strength exercises and step aerobics with an hour of easy running the next.

During Kipchoge’s camp practice, his coach Patrick Sang makes him do a set of 3K repetitions on the track to test his fitness.  Then the regime starts. 

Kipchoge doesn’t believe in extreme training and sticks to a hard-easy approach. He runs fast three days a week. Then the rest of his run routine would be at a slow pace. His marathon training has been as long as seven months and as short as three months, which lasts around 16 weeks.

 

Here’s what a standard week of  Eliud Kipchoge’s training looks like:


Monday
6 A.M.: 12 miles easy
4 P.M.: 6 miles easy


Tuesday
9 A.M.: A track workout totalling 9 to 10 miles of speed, run at marathon pace or slightly faster, on a rough dirt track
Examples: 8 x 1,600 meters, run in 4 minutes 40 seconds, with two minutes of recovery; 8 x 400 meters, run in 63 to 64 seconds, with 30 to 50 seconds of recovery.
4 P.M.: 6 miles easy


Wednesday
6 A.M.: 12 miles easy
10 A.M.: 60 minutes of strength and mobility exercises
4 P.M.: 6 miles easy


Thursday
6 A.M.: A 19- or 25-mile run (alternate weeks)


Friday
6 A.M.: 12 miles easy
10 A.M.: 60 minutes of strength and mobility exercises
4 P.M.: 6 miles easy


Saturday
6 A.M.: Fartlek (13 x 3 minutes fast/1-minute jog)
4 P.M.: 6 miles easy


Sunday
Any time: 2 hours easy

 

Disclaimer: The information provided here is not exhaustive by any means. Always consult your doctor or other qualified healthcare provider with any questions you may have regarding a medical condition, procedure, or treatment, whether it is a prescription medication, over-the-counter drug, vitamin, supplement, or herbal alternative.