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ELIUD KIPCHOGE

Eliud Kipchoge – 15 Motivational Quotes About Training and Life

Eliud Kipchoge – 15 Motivational Quotes About Training and Life

“Self-discipline starts with you. It’s no other person. It starts with you. Start to examine yourself…Self discipline is doing what’s right instead of doing what you feel like doing. That’s the meaning of self-discipline.”

“After accommodating self discipline in your mind, self-discipline can help you to actually get three things. It can save your feelings. Get you back on the course when you try to think otherwise, self discipline can help easily come back and think positively. It helps you do the right thing in the moment for long-term benefits.”

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Eliud Kipchoge – 3 Toughest Track Sessions

Eliud Kipchoge – 3 Toughest Track Sessions

Below are three of Eliud Kipchoge’s toughest training sessions that he completes on the track in the lead up to a major race. Keep in mind that these sessions are done on a dirt track at 2000m (6500ft) elevation. World famous coach Renato Canova believes that in these conditions for the Kenyan born and raised athletes, repetitions are around 5 seconds slower per kilometre compared with doing the same session on a tartan track at sea-level. The altitude accounts for about 3 seconds per kilometre and the dirt track around 2 seconds per kilometre.

1. 15x1km (90sec rest), progressing in pace.

Kipchoge will start these 1km repetitions between 2:55 and 3:00 and slowly build his pace up to finish at around 2:42-2:45. On occasion, Kipchoge has finished his final repetition in 2:35-2:36, but normally it’s closer to 2:42-2:45. He will normally average around 2:50-2:53 for the session.

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Eliud Kipchoge – Diet

Eliud Kipchoge – Diet

Ugali: made from maize meal, it is cooked in water to form a sort of corn cake. This staple is very high in starch and is very bland, lacking much in the way of flavour. Many meals in the farm-stay were served with an almost insurmountable pile of ugali on the side.
Managu: a dark leafy green, somewhat like spinach. This is normally eaten after being sautéed in water and some oil, however some athletes we spoke to even cooked the leaves in milk!

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Eliud Kipchoge – Outsiders

Eliud Kipchoge – Outsiders

When we shadowed Eliud and the squad on some long runs, we were very surprised by the typical composition of the group. When we arrived in the darkness, the group assembled outside the compound gates were predominantly outsiders, who waited for Eliud and the Global athletes to exit the camp. The entire group started together, however as the pace quickened Eliud and a small group led the charge, leaving a long line of outsiders strung out in their wake.

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Eliud Kipchoge – Recovery

Eliud Kipchoge – Recovery

Jogging through the dark, alongside the main road to Eldoret, we made our way to the gates of the Global camp by 6:15am, just in time to join Eliud and the rest of the squad for their recovery run. It had rained again overnight, and the mud was even worse than during the long run the day prior, caking to the soles of shoes and leaving the unsealed roads a slippery, dangerous mess…

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Eliud Kipchoge – Long Run

Eliud Kipchoge – Long Run

We arrived at the gates of the Global camp with the full moon still high above us. It was cold, there was a light drizzle of rain, the morning light was just starting to breach the horizon, no one was around. After some minutes, a few athletes arrived and began stretching outside the camp, we chatted with them about upcoming races (Singapore, Amsterdam, Nairobi…). Within five minutes a crowd of over twenty had congregated, awaiting the arrival of Eliud and the commencement of their weekly long workout run.

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Eliud Kipchoge – Workout Before Berlin Marathon 2017

Eliud Kipchoge – Workout Before Berlin Marathon 2017

We arrived and inspected the track; the dirt was still a bit heavy with absorbed moisture, but Eliud and coach, Patrick Sang, had a chat and deemed it sufficiently dry for the session to begin. There were around 40 athletes at the track, all jogged 8-10 laps for warm up, stretched, changed shoes, and were delivered the session by Coach Sang. Interestingly, all athletes were unaware of the session’s details until the coach told them, two minutes prior to commencing.Five sets of 2000m, walk 100m, jog 100m, 1000m, walk 100m jog 100m. Paces were set at 5:50 for the 200m and 2:50 for the 1000m. The group was split into two, based on speed…
Five sets of 2000m, walk 100m, jog 100m, 1000m, walk 100m jog 100m. Paces were set at 5:50 for the 200m and 2:50 for the 1000m. The group was split into two, based on speed.

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Eliud Kipchoge’s Training Group: Training Structure and Attitude 

Eliud Kipchoge’s Training Group: Training Structure and Attitude 

A fartlek session scheduled to start at 6:15am and follow the dirt roads through the maize fields would frequently be indefinitely postponed, called on at 9:00am, and stick to the main road running towards Eldoret. Whether or not the dirt roads were dry enough was often a tenuous call. We were shocked by the conditions on some of the sessions that did follow the dirt roads, with cakes of mud accumulating on shoes and the group frequently shifting into a single file formation as they navigated the path of least resistance through the puddles and ruts across the road.

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Life For A Kenyan “Outsider” (Many Sub 2:10 Marathoners)

Life For A Kenyan “Outsider” (Many Sub 2:10 Marathoners)

Eliud Kipchoge trains under Global Sports Management, a Dutch based management company. Global have a compound in Kaptagat where most of the athletes under management live. The few managed athletes that reside elsewhere tend to be the more successful athletes, such as Eliud, who can afford their own housing. These managed athletes have close relationships with coaches and are also sponsored without exception. There are staff in the compound who clean and cook, and the athletes have access to a physiotherapist.

Our principal reason for being in Kenya was to follow Eliud, and the Global squad, in the lead-up to his attempt at the world record in the Berlin Marathon. Despite seeing Eliud frequently in training, the majority of our contact with athletes in the Kaptagat area was with another group of athletes living near our accommodation in the Jobb Centre area. Many of these athletes are not under management and come to Kaptagat of their own accord, training with the managed groups in order to try to join their ranks.

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Renato Canova – Elite Marathon Coach – Training Philosophy Summarised (Part 2)

Renato Canova – Elite Marathon Coach – Training Philosophy Summarised (Part 2)

Fundamental Period: 6 weeks

Long Run @ 80% of Marathon Pace 

Frequency: once every 2 weeks.
Type: continuous run at even pace.
Duration: 2:00-3:00.
Goal: to improve the adaptation of the body structure and to get used to time on feet. Training doesn’t have to have a direct influence on the performance, but it is fundamental to training for the marathon.
Training general resistance.
This is setting the base to handle the overall volume of long efforts to come. Pace should be relaxed and not strenuous.

Long Run @ 85-87% of Marathon Pace

Frequency: once every 2 weeks.
Type: continuous run at even pace.
Duration: 1:30-2:00.
Goal: to improve the utilisation of fatty acids and biomechanic efficiency with increased fatigue. This is the link between the General and the Specific periods.
Training aerobic resistance.
This is a bit shorter and bit more uptempo run compared to the longer long run.

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Renato Canova – Elite Marathon Coach – Training Philosophy Summarised (Part 1)

Renato Canova – Elite Marathon Coach – Training Philosophy Summarised (Part 1)

In September 2017, world famous distance running coach Renato Canova shared his training philosophies in a stand up presentation in Valencia. Canova’s training methodology has influenced a large proportion of the elite marathon performances in the last 3 decades. He spoke in depth about the structure of marathon training and gives examples of specific duration and workouts. Below you will find a  summary of his presentation with specific take aways for those interested in implementing ideas into their own training.

There are four periods of training that Canova talks about:
1. Transition Period (4 weeks post Marathon)
2. General Period (4 weeks duration)
3. Fundamental Period (6 weeks duration)
4. Specific Period (10 weeks duration)

This article focuses on the first 2 periods – the Transition Period and the General Period.

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The 3 Key’s To Eliud Kipchoge’s Training

The 3 Key’s To Eliud Kipchoge’s Training

Cohesiveness – Eliud and his training partners live most of the year in the training camp outside Eldoret, living apart from family and other friends for much of the time. This means that they rely on each other for support. They push each other in training and they spend the time between training recovering together. The environment that this fosters is an extremely positive one. There is a comfortable camaraderie between the athletes and they so clearly enjoy their own company. This means that the sessions are often kept very fun and light-hearted even when the prescribed workout is far from enjoyable. Having such a training environment evidently is very motivating for the group and helps to prevent burnout, taking away stress and meaning that training becomes more gratifying for the whole group.      

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Eliud Kipchoge – The Greatest Of All Time – 3 Key Training Sessions

Eliud Kipchoge – The Greatest Of All Time – 3 Key Training Sessions

The majority of the running that Kipchoge does is easy. Runs where he’s barely puffing and cruising along with a low heart rate in an aerobic state. This doesn’t mean that it’s ‘slow’ however, with a lot of these aerobic runs having sections run at around 3:45min/km… factor in the hills, dirt roads and 2400m altitude and that is exceptional. However, when compared to the three workouts that take place each week, it’s clear that he’s still cruising even in these runs which can go up to a half-marathon in distance.

So, what are the three workouts he does each week? They vary a bit, but they follow a very similar pattern.

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Eliud Kipchoge – 15 Motivational Quotes About Training and Life

Eliud Kipchoge – 15 Motivational Quotes About Training and Life

“Self-discipline starts with you. It’s no other person. It starts with you. Start to examine yourself…Self discipline is doing what’s right instead of doing what you feel like doing. That’s the meaning of self-discipline.”

“After accommodating self discipline in your mind, self-discipline can help you to actually get three things. It can save your feelings. Get you back on the course when you try to think otherwise, self discipline can help easily come back and think positively. It helps you do the right thing in the moment for long-term benefits.”

read more

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