FORM ANALYSIS: ELIUD KIPCHOGES MARATHON PACE! Ft. @TheAthleteSpecial | Sage Running Technique & Tips - Vo2maxProductions

Intro

This is a quick summary of the fantastic video “FORM ANALYSIS: ELIUD KIPCHOGES MARATHON PACE!” from Vo2maxProductions. It’s a great watch — we’re breaking down the key takeaways so you can apply them to your own running. Be sure to check out the full video for all the details.

Key Points

• Cadence matters: Sage runs >205 spm (over-striding for a 5 k), while a more efficient cadence is 180‑190 spm (what Spencer shows).
• Power & hip extension: Lack of glute/hamstring push-off and tight hip flexors lead to short, inefficient strides.
• Foot strike: Transition from a heel-strike to a more fore-foot/plantar-flexed foot reduces braking forces.
• Forward lean & posture: Reduce excessive anterior pelvic tilt; aim for a slight forward lean to let gravity help you.
• Arm swing: Keep arms compact, avoid vertical “thrashing,” and keep elbows relaxed.
• Practical drills: Hill sprints/short steep hill strides, single-leg hops, skips, butt-kicks, lunges, and hip-flexor stretches improve power and mobility.

Workout Example

Putting these form cues into practice is best done during a focused session. The video suggests a classic interval workout, which is a powerful tool for building speed and endurance. If you want to learn more about the benefits and structure of these sessions, our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them is a great place to start.

Here is the workout from the video:

• Warm-up: 10–15 min easy jog.
• Main set: 2 × 4 × 400 m at 6:9 per 400 m (≈ 4:40 / mi, 69 sec per 400 m). This is based on Sage’s 5k “college PR” effort, making it a fantastic speed session. For more ideas on how to target this distance, check out our proven strategies for Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
• Recovery: 2-minute easy jog between each 400 m.
• Cool-down: 5–10 min easy jog. Feel free to adjust the intervals to match your own pacing using the Pacing app.

Closing Note

Give these form tweaks and the 2-by-4-400 workout a try—customise the paces to suit you, and be sure to watch the full video for deeper insight. Remember, improving your form and incorporating structured workouts are key principles that apply to any distance. These same fundamentals will help whether you’re chasing a 5k PR or Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance. Happy running! 🚀

References

• FORM ANALYSIS: ELIUD KIPCHOGES MARATHON PACE! Ft. ‪@TheAthleteSpecial‬ |Sage Running Technique &Tips - YouTube (YouTube Video)

Workout - Form Focus 400s

• 15min @ 6'00''/km
• 2 lots of:
  • 30m @ 2'00''/km
  • 1min rest
  • 30m @ 2'00''/km
  • 1min rest
  • 30m @ 2'00''/km
  • 1min rest
• 5 lots of:
  • 400m @ 4'00''/km
  • 200m @ 7'00''/km
• 10min @ 7'30''/km

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