The Kipchoge Kilometers

Aug 13, 2025

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Here’s a summary of ENTRENO COMO ELIUD KIPCHOGE by Ismanon. Run this session today. Watch the full video for the rest.

Key points:

The workout copies Kipchoge’s signature: 15 x 1 km repeats on the track with around 90 sec recovery between each.
Each repeat at marathon pace. The video runner aims for 3:30 to 3:35 per km. Kipchoge runs 2:50 to 2:55 per km.
Start with 4 km easy at around 5:25 per km, heart rate around 121 bpm.
Training at altitude in Iten, Kenya makes pace feel tougher. The coach recommends running a few seconds per km faster to match effort.
Recovery between repeats can be a shuffle or walk. The 90 sec window keeps you aerobic, near your first ventilatory threshold.

Workout example:

Warm-up: 4 km easy (around 5:25 per km).
Main set: 15 x 1 km repeats on a 400 m track (4 laps each).
- Target pace: marathon goal speed (e.g., 3:30 to 3:35 per km).
- Recovery: 90 sec easy jog or walk between repeats.
Cool-down: a few minutes of light, easy jogging.

Practical tips:

A 400 m track works best. If yours is around 414 m, count it as a 400 m loop and tweak your lap count.
Track lactate or effort. The video runner aimed for 2 to 3 mmol/L, the sweet spot for marathon pace.
At altitude, run a few seconds per km faster to hold effort.
Stick to 90 sec recovery to train aerobic without going anaerobic.

Closing note: Try this Kipchoge-inspired session and adjust paces in the Pacing app to your marathon goal.

References