The Kipchoge Classic Starter

Workout - The Kipchoge Classic Starter

• 12min @ 6'00''/km
• 4 lots of:
  • 100m @ 3'00''/km
  • 1min rest
• 7 lots of:
  • 1.0km @ 4'30''/km
  • 1min 30s rest
• 12min @ 6'30''/km

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Intro

Kipchoge’s marathon training approach, via Ben Is Running, gives you three workouts to add to your prep. Watch the full video for the long explanations. Here’s what you can start using this week.

Key points

• Kenyan marathoners typically run one quality track session a week (traditionally Tuesday), plus a midweek fartlek and a Saturday long run at marathon pace.
• Kipchoge’s track work is high-volume intensity: 15 km of quality running, at or just under marathon pace.
• Altitude amplifies effort. If you train at sea level, adjust paces accordingly. The session architecture (repeat lengths and recovery periods) is what matters.
• Beginners can reduce repeat distances (start at 6 × 1 km) without losing the benefit.
• For non-impact training, cycling can replicate the 2 km + 1 km structure with threshold intervals.

Workout examples

1. Kipchoge classic: 15 × 1 km

• Distance: 15 × 1 km (15 km total)
• Pace: ~2:50 to 3:00 min/km (like marathon pace at altitude; closer to 10K/half-marathon pace at sea level)
• Recovery: 90 seconds easy jogging or walking between each km
• Goal: build speed endurance and hold marathon-paced effort over a long distance.

2. 5 × (2 km + 1 km) ladder

• Structure: 5 rounds, 2 km followed by 1 km
• Pace: 2 km at marathon pace, then 1 km about 10 to 15 seconds faster per km
• Recovery: 90 seconds between rounds
• Total work: 15 km
• Goal: combine steady marathon-pace running with surges to improve lactate handling.

3. Late-stage speed sharpening: 12 × 800 m + 10 × 400 m

• 800 m repeats: 12 reps at 10K pace (around 3:00 min/km)
• 400 m repeats: 10 reps at 3K pace (around 2:15 min/km)
• Recovery: short easy jog or walk (30 to 45 seconds) between repeats
• Goal: add sharper speed work as volume drops in the final training phase.

4. Bike adaptation (Ben’s version)

• Sets: 5
• Work: 6 min at threshold, 90 s rest, 3 min at threshold, 90 s rest
• Repeat the 6 min/3 min block five times.
• Mirrors the track session’s 2 km + 1 km pattern without the ground impact.

Practical tips

• Set paces to your marathon target: for a 5:00 min/km goal, run the 2 km repeats around 5:00 min/km and aim for ~4:45 min/km on the 1 km bursts.
• Keep recovery windows consistent (around 90 seconds) to train rapid lactate clearance.
• Start conservatively. If 15 × 1 km is too much, start at 6 to 8 reps and build over several weeks.
• Use a GPS watch or the Pacing app for interval timing and intensity.
• At altitude, these paces demand more effort. Treat it as a strength-building phase.

Closing note

Try one of these Kipchoge-style workouts this week and adjust the distances or paces in the Pacing app to your training. Watch the original Ben Is Running video for more visuals.

References

• TRAIN LIKE KIPCHOGE: 3 Workouts You NEED TO TRY! - YouTube (YouTube Video)