Kipchoge Pace Challenge
Workout - Kipchoge Pace Challenge
- 10min @ 7'00''/km
- 15 lots of:
- 200m @ 2'50''/km
- 5min rest
- 400m @ 2'50''/km
- 5min rest
- 600m @ 2'50''/km
- 5min rest
- 10min @ 7'00''/km
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Intro
Check out Is this the HARDEST running workout ever? | KIPCHOGE CHALLENGE from The Unlazy Way—it’s a solid watch with practical takeaways. We’ll break down the key elements so you can attempt this challenge whenever you’re ready. The full video has additional context if you want the complete picture.
Key Points
- Eliud Kipchoge’s world-record marathon pace is 4:34 per mile (about 2:50 per km), and the challenge asks you to hit that speed over short track repeats.
- The workout follows a building pattern: 1 × 200 m, then 2 × 200 m, 3 × 200 m, etc., with a 5-minute recovery between each set.
- On a standard treadmill, this pace translates to roughly 13 mph—much quicker than what most runners can hold steady.
- A simple approach: grab a stopwatch or the Pacing app to mark your splits (33 seconds per 200 m at this pace) and recover fully between efforts.
Workout Example
- Warm‑up – 5‑10 minutes of easy jogging or walking.
- Round 1: Run 200 m at Kipchoge’s record pace (about 33 seconds). Take 5 minutes to recover.
- Round 2: Run 2 × 200 m (400 m total) at the same pace (target roughly 1 minute 8 seconds). Recover for 5 minutes.
- Round 3: Run 3 × 200 m (600 m) aiming for roughly 1 minute 46 seconds. Rest 5 minutes.
- Add another rep each round (4 × 200 m, 5 × 200 m, and so on) until you lose the ability to hit the target time. The creator in the video managed three rounds (about 500 m total) before the intensity became unsustainable.
Closing Note
Try the Kipchoge Challenge yourself—use the Pacing app or a similar tool to dial in your target pace and pick an interval distance that matches your training level. It’s tough yet rewarding, and a solid way to assess your speed and mental resilience. See where your limits are and push a bit further.