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

2017 Berlin Marathon
Berlin, Germany September 24, 2017
Photo: Victah Sailer@PhotoRun

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…

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.

An Australian running classic, buy now from the Runner’s Tribe shop
  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…

Ad: The world’s most eco-friendly high performance running shoe company.
Eliud Kipchoge Breaks the 2 hour mark