ENTRENO COMO ELIUD KIPCHOGE 😶‍🌫️🔥🇰🇪 - Ismanon

Aug 13, 2025

Intro: This is a quick summary of ENTRENO COMO ELIUD KIPCHOGE 😶‍🌫️🔥🇰🇪 from Ismanon. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

The session mimics Kipchoge’s classic 15 × 1 km track repeats, each with about 90 seconds of recovery.
Runs are done at the athlete’s own marathon‑pace effort (the video’s runner targeted ~3:30‑3:35 / km, Kipchoge’s is ~2:50‑2:55 / km).
A 4 km easy warm‑up precedes the intervals, aiming for a relaxed 5:25 / km pace and HR around 121 bpm.
Altitude (Iten, Kenya) makes paces feel harder; the coach suggests slightly faster splits to compensate.
Recovery can be a light jog or walk; keep the 90‑second window to stay aerobic and train near the first ventilatory threshold.

Workout Example:

Warm‑up: 4 km easy run (≈5:25 / km) – keep heart rate low, loosen up.
Main set: 15 × 1 km on a 400 m track (≈4 laps).
- Target pace: your marathon pace (e.g., 3:30‑3:35 / km).
- Recovery: 90 seconds of easy jog or walk between each km.
Cool‑down: Light jog or easy run for a few minutes to finish.

Practical Tips:

Use a 400 m track as a reference; if the track is slightly longer (≈414 m), treat it as a 400 m loop and adjust lap count.
Monitor lactate or perceived effort; the video’s runner measured lactate to stay around 2–3 mmol/L, indicating marathon‑pace intensity.
Adjust pace for altitude – a few seconds faster per km can keep the effort level.
Keep a consistent 90‑second recovery to train the aerobic system without over‑taxing.

Closing Note: Give this Kipchoge‑inspired interval session a go today and tweak the paces to match your own marathon goal in the Pacing app. Have fun, stay disciplined, and watch your endurance soar!