The Kipchoge Pace Challenge

Workout - The Kipchoge Pace Challenge

• 10min @ 6'15''/km
• 5 lots of:
  • 350m @ 2'52''/km
  • 2min rest
• 10min @ 7'30''/km

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Intro

A rundown of “I Tried To Run At Kipchoge’s NEW Marathon World Record Pace!” from The Running Channel. Entertaining one. Here’s the workout so you can try it. Worth watching the full video for context and humor.

Key points

• Runners use a treadmill set to Eliud Kipchoge’s 2022 marathon world-record pace (2:01:09), equivalent to 2:52 min/km (≈ 4:37 min/mile).
• Going solo, most manage 5-6 minutes before tapering out.
• The video shows what it takes to hold elite speeds: mental resilience, steady pacing, and core strength.
• Approach: warm up properly, then attack this pace in 1-5 minute blocks. Build duration as you adapt.

Workout example

World-record pace challenge

1. Warm-up: 5-10 min at an easy jog (10-12 km/h or whatever feels comfortable).
2. Main set: run at 2:52 min/km (or 4:37 min/mile) on the treadmill. Target 3 minutes to start.
3. Recovery: 2-3 min easy jog or walk.
4. Repeat: another 1-minute burst at the same pace. Build toward 5 minutes total, in 1-minute segments if needed.
5. Cool-down: 5-10 min easy pace.

Tips:

• Use a treadmill with a stable belt. Hold an even cadence (~180 spm).
• Brace your core to keep posture steady.
• Can’t hold the full speed? Drop slightly (e.g., 2:55 min/km) and work back up.

Closing note

Try the Kipchoge pace test. Modify intervals to your fitness and log it in the Pacing app. The pace is there. The rest is mental.

References

• I Tried To Run At Kipchoge’s NEW Marathon World Record Pace! - YouTube (YouTube Video)