“Athletics is not so much about the legs. It’s about the heart and mind.” – Eliud Kipchoge

World record marathon runner, Eliud Kipchoge, knows how to train hard. With a 2:01.39 world record time to his name, anything this great man does, garners attention.

But Kipchoge is a huge advocate for mental training, as well as physical.  He likes to remind everyone that running is a privilege, not an obligation. And that discipline is key.

“Only the disciplined ones in life are free. If you are undisciplined, you are a slave to your moods and your passions.” – Eliud Kipchoge

Another important truth about Kipchoge, is he rarely trains alone. He is usually always surrounded by teammates.

“You cannot train alone and expect to run a fast time. There is a formula: 100% of me is nothing compared to 1% of the whole team.” –  Eliud Kipchoge

But what are his favourite track sessions, his bread-and-butter workouts that he uses to fine tune for major races, read on…

 

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Track Sessions

“Don’t make excuses. When you have decided to do something, do it. No excuses. Then you are self-disciplined.”–  Eliud Kipchoge

Kipchoge obviously does a lot of mileage. For more details, check out this detailed look at his training….

Important to note, these below sessions are done on a dirt track at  6500ft – way harder than completing at sea level. They are used a month or so out from major races, to kick him into race shape.

1. 20x400m in 64-65sec (50 seconds recovery rest).
2. 12x800m in 2:10s (90 seconds rest), then 10x400m in 62s (90 seconds rest).
3. 15x1km (90 seconds rest between reps) – average pace of around 2:50 for the session (but is known to finish with a sub 2:40).
4. 12x1200m (90 seconds rest) progressions – starts at around 2:55/km pace for the first rep and gets faster every rep, usually closes at around 2:42/km pace for the final few reps.
5. 5 sets of (2km, 1km) (200m jog recovery between reps) – once again the pace progresses, he again does his final reps in around 2:42/km pace.

For more details, check out this detailed look at his training…