Fascinating details of Eliud Kipchoge’s pre-Berlin Marathon training

What’s it take to be the world’s greatest marathoner?

Ahead of the 2017 Berlin Marathon, Eliud Kipchoge provided details of his day-to-day training as he prepares to break the world record, going up against the likes of Kenenisa Bekele and Wilson Kipsang on Sept. 24. Back in May, Kipchoge ran 2:00:25 at Nike’s Breaking2 event, but that came in a non-record-eligible environment. The time to beat on Sept. 24 is 2:02:57.

Sweat Elite posted the details of Kipchoge’s last month of training online. You can see the full details here.

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In his training log are some rather staggering runs including several tempo runs upwards of 40K. Note that Kipchoge’s training is done at altitude in his home country of Kenya.

Training

Aug. 14-20

Weekly mileage of 186K including a 40K “tempo run” in 2:26:00 on a “very tough course, poor conditions (muddy).”

Aug. 21-27

Weekly mileage of 176K including a “12x800m: 2:13, 2:11, 2:13, 2:10, 2:11, 2:10, 2:10, 2:09, 2:11, 2:10, 2:09 then 10x400m: 64, 64, 63, 64, 62, 62, 61, 62, 61, 61 [with 90 seconds rest]” workout.

Aug. 28-Sept. 3

190K including a 40K “tempo run” in 2:13:00.

Sept. 4

AM 21K moderate (71 minutes)
PM 11K easy (45 minutes)

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Sept. 5

AM Track: 15 minute warm up (3K). 13 x 1K starting in 2:53, ending in 2:45 (average 2:50) with 1:30 recovery. 15 minute cool down (3K).

Sept. 6

AM 18K moderate (75 minutes)
PM 10K easy (40 minutes)

Sept. 7

AM 30K tempo Run: 1:42:00 — challenging course and conditions.

Sept. 8

AM 16K easy-moderate (63 minutes)
PM 11K easy (40 min)

Sept. 9

AM fartlek: 10 minute warm up (2K). 13 x (3 minutes hard, 1 minute easy) at an average pace of 2:55-3:00 per K on a cross-country course. Recovery: very easy jogging. 15 minute cool down (3K)

Sept. 10

AM 22K easy-moderate (83 minutes)

Sept. 11

AM 21K moderate (71 minutes)
PM 10K easy (40 minutes)

Sept. 12

AM Track: 15 minute warm up (3K). 14 x 800m in 2:10-2:12 with 90 seconds recovery. 15 minute cool down (3K)

Sept. 13

AM 18K moderate (75 minutes)
PM 10K easy (40 minutes)

Sept. 14

PM 40K Tempo Run: 2:15:00 — challenging cross-country course

Sept. 15

AM 18K easy-moderate (74 minutes)
PM 10K easy (41 minutes)

Sept. 16

AM fartlek: 10 minutes warm up (2K). 20 x (2 minutes on, 1 minute off) with reps at an average pace of around 2:50-2:55 per K, easy jog recovery. 15 minute cool down (3K)

Sept. 17

AM 20K easy-moderate (77 minutes)

Sept. 18

AM 21K moderate (71 minutes) on flat course (Eldoret)
PM 11K easy (45 minutes)

Sept. 19

AM Track: 15-minute warm up (3K). 12 x 400m (90 seconds rest) in 63-64. This was a relaxed workout, focusing on rhythm.

Sept. 20

Travel to Berlin from Kenya

Catch the 2017 Berlin Marathon live at runningmagazine.ca beginning at 3:15 a.m. EDT on Sept. 24.