How to Train Peak Performance like Kenyan Marathon Runner Eliud Kipchoge (2025)

Ken Yu

July 17, 2023 3 min read

Most people are incorrectly or inefficiently preparing for endurance events lasting over an hour by focusing on their anaerobic threshold (AT) instead of their aerobic threshold (AeT).

If you analyze the endurance training programs of elite athletes, you will find that the majority of their mileage is done at a relatively slow pace within their aerobic threshold. According to a review of Training Characteristics of World-Class Distance Runners, elite runners train 11-14 times per week and follow a polarized training regime that follows an 80-20 intensity split, where 80% of their total running distance is performed at low intensity within zone 1-2 and 20%, consisting of mid to high intensity training, within zone 3-5 (1). This type of training will build an athlete’s aerobic capacity and running economy while allowing the athlete to be well-rested for higher intensity workouts (2).

Eliud Kipchoge is arguably the greatest marathon runner. He earned back to back Olympic gold in 2016 and 2020 for Kenya. He is the marathon world record holder with a Berlin marathon time of 2:01:09. He also ran an unofficial sub two hour marathon with the time of 1 hour 59 minutes 40.2 seconds with an average pace of 4:33.5 minutes per mile for Ineos 1:59 Challenge (3).

In several articles, experts identify Kipchoge’s training as classic pyramidal intensity distribution. In a simplistic breakdown of his marathon training, Kipchoge divides his astounding 130 - 150 weekly miles into alternating between easy, medium, and hard days with a long run every two weeks (4). At training camp, he spends 82-84% at a very low intensity, about 8:00 per mile pace, which is an “easy run” in comparison to his marathon pace of 4:35 per mile. He does about 9-10% at moderate intensity and 7-8% at very high intensity (5). This plan allows him to train enough volume to build cardiovascular system while allowing him enough time to recover so that he can have peak performance on his high intensity track sessions on Tuesday and his long run on Thursday (6). This will also allow him to be well rested for race day.

Here is an example of what Running Coach Patrick Sang would program for Kipchoge before the London Marathon (7):

  • MondayAM: 10-13 Miles, Easy, Heart Rate Zone 1

  • MondayPM: 6-8 Miles, Easy,Heart Rate Zone 1

  • TuesdayAM:10 Miles, HIIT, Heart Rate Zone 4

  • TuesdayPM: Rest

  • WednesdayAM:10-13 Miles, Easy, Heart Rate Zone 1

  • WednesdayPM:5-8 Miles, Easy, Heart Rate Zone 1

  • ThursdayAM: 18 or 24 Miles,Easy to Medium, Heart Rate Zone1-3

  • Thursday PM:Rest

  • FridayAM:10-13 Miles,Easy,Heart Rate Zone 1

  • FridayPM:5-8 Miles,Easy, Heart Rate Zone1

  • Saturday AM: 8-10 Miles,Fartlek(Tempo Runs), Heart Rate Zone1-3

  • Saturday PM: 5-8 Miles,Easy, Heart Rate Zone 1

  • Sunday AM: 10-13 Miles, Easy, Heart Rate Zone 1

  • Sunday PM: Rest

Many participants in half marathons, full marathons, triathlons, or obstacle races, train completely differently, with the majority of their training consisting of long runs at medium to high intensity. However, if you want to improve your race results, you should be focusing on your aerobic capacity.

The human cardiovascular system uses three distinct but interrelated energy pathways to fuel your muscles. The anaerobic energy system is divided into alactic and lactic. The alactic system refers to the process of splitting stored ATP and phosphocreatine (PCr) for short duration explosive energy. Lactic system refers to breakdown of carbohydrate to lactic acid through glycolysis for high intensity output lasting under three minutes. The aerobic system refers to the combustion of carbohydrates and fats in the presence of oxygen for all of your other energy needs (8).

When your heart rate is below your aerobic threshold, your body will efficiently burn fat as energy and your pace can be maintained for a very long time. As you speed up, you will pass your aerobic threshold, and your body will start using both fat and carbohydrates for fuel. As you speed up further, you will hit your lactate threshold, which causes your body to switch to using depletable anaerobic energy sources that will eventually force you to stop or slow down (9).

As an endurance athlete, your goal should be to maximize your aerobic adaptations. First, you should train your zone 1 cardio as much as possible, which may be simply walking or jogging on a treadmill. One study found that untrained individuals increased their aerobic capacity when training based on aerobic threshold as opposed to VO2 max (10). Second, you should focus on keeping your heart rate low during your long runs instead of focusing on fast pace (11). Third, you should devote 10-15% of your training on high intensity workouts to improve your VO2 max, which can raise your zone 1 heart zone (12).

Works Cited:

  1. https://pubmed.ncbi.nlm.nih.gov/35362850/

  2. https://therunningclinic.com/runners/blog/train-like-kipchoge/

  3. https://www.espn.com/olympics/story/_/id/27826102/eliud-kipchoge-runs-first-ever-sub-two-hour-marathon-ineos-159-challenge

  4. https://www.sweatelite.co/eliud-kipchoge-a-typical-week-of-training-preparing-for-a-sub-2-hour-marathon/

  5. https://www.trailrunnermag.com/training/trail-tips-training/kipchoge-training-takeaways/

  6. https://olympics.com/en/news/eliud-kipchoge-marathon-revolutionary-training-methods

  7. https://www.ineos159challenge.com/news/patrick-sang-on-eliud-kipchoge/

  8. https://pubmed.ncbi.nlm.nih.gov/11547894/

  9. https://pubmed.ncbi.nlm.nih.gov/3551513/

  10. https://pubmed.ncbi.nlm.nih.gov/7318138/

  11. https://pubmed.ncbi.nlm.nih.gov/22977357/

  12. https://pubmed.ncbi.nlm.nih.gov/20192930/

How to Train Peak Performance like Kenyan Marathon Runner Eliud Kipchoge (2025)

FAQs

How to Train Peak Performance like Kenyan Marathon Runner Eliud Kipchoge? ›

Kipchoge racks up 13 sessions a week, two a day every day except for Sunday, when he takes the afternoon off. But of those 13, 10 are slow, easy runs – so slow that many club runners would be able to tag along; they range between 4:00 and 5:00 per kilometre.

How does Kipchoge train? ›

Twice a week, Kipchoge and his training partners perform a 60-minute session of strength and mobility exercises using yoga mats and resistance bands. The exercise program focuses on the posterior chain, particularly the glutes, hamstrings, and core muscles.

How do Kenyan marathon runners train? ›

In addition to regularly running over hilly courses, Kenyans place great emphasis on targeted hill workouts, which are usually completed once a week, regardless of whether the runner is a marathoner, a miler, or competes at any distance in between.

How is Eliud Kipchoge so good at running? ›

As far as we know, Kipchoge trains long and hard, probably around 120 miles per week. At the same time, he has said that he rarely extends himself beyond 80 percent in training. He understands that racing is the thing, not impressive Instagram workouts. He also knows when to chill.

How many hours of sleep does Eliud Kipchoge get? ›

As far as rest and recovery are concerned, Kipchoge noted in an interview before his Ineos 1:59 Challenge that he sleeps an average of 10 hours, including two hours during the day. “My average sleeping hours is 10 hours. I sleep for eight hours at night, and two during the day”.

What does Kipchoge eat in a day? ›

Well, Bettonviel told us that Kipchoge's meals feature Kenyan staples such as ugali (corn-flour porridge), potatoes, rice, chapati (wheat flatbread), managu (an iron-rich leafy green), beans, whole-fat milk, eggs, chicken and beef.

How many miles does Kipchoge run in a day? ›

A monday for Eliud Kipchoge involves 2 runs, totalling between 26 and 33km (16-20 miles), with the morning run at a decent pace (moderate effort) and the afternoon run at almost a jog.

How do Kenyans run so fast? ›

Several factors have been proposed to explain the extraordinary success of the Kenyan and Ethiopian distance runners, including (1) genetic predisposition, (2) development of a high maximal oxygen uptake as a result of extensive walking and running at an early age, (3) relatively high hemoglobin and hematocrit, (4) ...

What do elite Kenyan runners eat? ›

Ugali is simply a dish of maize flour (cornmeal) cooked with water. Kenyan runners eat this for dinner almost every night. Generally, it's mixed with a chicken or beef stew and vegetables. When made correctly it actually taste better than it sounds.

Do Kenyan runners lift weights? ›

The runners at the camp rarely lift weights or spend time stretching, but twice a week they will do core strength sessions. Instead of water, they drink mursik – a nutritious fermented milk – in the morning and Kenyan tea in the afternoon. And not a single drop of water during their 30km long run.

How can Kipchoge run so fast? ›

First, it's important to understand why Kipchoge is so talented: He has an above-average exercise capacity, an exceptional VO2 max, and a high lactate threshold, meaning his body more easily transfers oxygen into energy.

How flexible is Eliud Kipchoge? ›

Most of them were fairly flexible in the hamstrings - standing straight legged and bending over to touch your toes with your knees straight and being able to touch your toes. Eliud was miles off. He was nowhere near touching his toes! They all found it hilarious that he couldn't come close to touching his toes.

How does Kipchoge breathe when he runs? ›

It is said that Kipchoge breathes through his nose while racing. Today, he seemed to do a combination of nasal and mouth breathing.

Does Kipchoge use gels? ›

Maurten's gels and sports drinks have become a common sight in the hands of elite runners like Eliud Kipchoge during marathons, and the gel in particular is a little different from everything else on this list.

How heavy is Eliud Kipchoge? ›

Do elite marathon runners use gels? ›

Each athlete will use products from the range that agrees with their stomach and gives them the edge they need; this can be either the GO Isotonic Energy Gels or something like the BETA Fuel 80 drink.

Does Eliud Kipchoge do strength training? ›

ELIUD KIPCHOGE

According to an Outside Magazine article from about two years ago, twice a week, Kipchoge and his training partners engage in a 60-minute session of strength and mobility exercises using yoga mats and resistance bands.

How does Kipchoge breathe while running? ›

It is said that Kipchoge breathes through his nose while racing. Today, he seemed to do a combination of nasal and mouth breathing. These clips from the Tokyo marathon are not the greatest quality, but have a look and let me know what you think ?

Does Eliud Kipchoge take rest days? ›

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.

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