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
Quick rundown of “I Tried To Run At Kipchoge’s NEW Marathon World Record Pace!” from The Running Channel. This one’s genuinely entertaining — here’s the workout breakdown so you can test it yourself. The full video is worth watching for the 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).
- Participants go solo, pushing to see how far they can sustain; most manage 5–6 minutes before tapering out.
- The video underscores the demands of mental resilience, steady pacing, and core strength when moving at elite speeds.
- Best approach: Warm up properly, then tackle this pace in 1–5 minute blocks, building duration as you adapt.
Workout Example
World‑Record Pace Challenge
- Warm‑up – 5‑10 min at an easy jog pace (10‑12 km/h or whatever feels comfortable).
- Main set – Run at 2:52 min/km (or 4:37 min/mile) on the treadmill. Target 3 minutes to start.
- Recovery – 2‑3 min easy jog or walk.
- Repeat – Stack another 1‑minute burst at the same pace. Build toward 5 minutes total, splitting into 1‑minute segments as needed.
- Cool‑down – 5‑10 min easy pace.
Tips:
- Use a treadmill with a stable belt and focus on an even cadence (~180 spm).
- Brace your core to hold your posture steady.
- Can’t sustain the full speed? Drop slightly (e.g., 2:55 min/km) and work back up over time.
Closing Note
Try the Kipchoge pace test, modify the intervals based on where you are fitness-wise, and log your session in the Pacing app. The pace is there—the rest is mental. Get after it, and have fun running!