The Sweat Elite team spent the month of August 2017 training alongside Eliud Kipchoge and his training squad in the lead up to the Berlin Marathon (September 24 2017) where Eliud Kipchoge attempted to break the Marathon World Record.

This is an excerpt from the Eliud Kipchoge Edition – a 33 page e-book on the training on Eliud Kipchoge.

Eliud Kipchoge – Full Training Log Leading Up To Marathon World Record Attempt

Thurs Aug 10

AM 30.8km Tempo Run: 1hr42min (meant to be 30km, but had to take a detour loop as the course was too muddy in parts, ended up just running back to the starting point, which was 30.8km)

PM 10km easy (40mins)

Fri Aug 11

AM 16km easy-moderate (70mins)

PM 10km easy (40mins)

Sat Aug 12

AM Fartlek: 10min warm up (1.9km), 4x10mins with 2min rest, reps were at right around 3:00/km (2:45-2:50 downhill, 3:10-3:15 uphill) and rest was very slow jogging. 15min easy cool down (2.2km) * Interesting: This entire workout was completed in under 80mins, virtually no time between warm up, workout, cool down. They stretched for only a moment between warm up and 1st rep. They did 2 reps out, 2 reps back. 2nd rep was downhill, 3rd rep uphill.

PM 12km (50mins)

Sun Aug 13

AM 22km (78mins)

Mon Aug 14

AM 21km in 70mins moderate (Eldoret – flat course, mainly road)

PM 10km easy (40min)

Tue Aug 15

AM Track: 15min warm up (3.1km). 1200m in 3:25, jog lap, 5x1km in 2:55 (1.30 rec), jog lap, 3x300m in 42-40 (1:00 rec), jog lap, 2x200m in 27s (1:00 rec). 15min cool down (3km)

PM Rest

Wed Aug 16

AM 18km easy-moderate (71min)

PM 11km easy (44min)

Thur Aug 17

AM 40km Tempo Run: 2hr26min – Very tough course, poor conditions (muddy etc)

Fri Aug 18

AM 18km easy-moderate (70min)

PM 10km easy (39min)

Sat Aug 19

AM Fartlek: 10min warm up (2km). 30 x (1min on, 1min off), with reps at an average speed of 2:45/km and recoveries an easy jog.Cross country course. 15min cool down (2.8km)

Sun Aug 20

AM 20km easy-moderate (77min)

Mon Aug 21

AM 21km easy-moderate (72min)

PM 11km easy (43min)

Tue Aug 22

AM Track: 10min warm up. 12x800m (goal 2:10s): 2.13, 2.11, 2.13, 2.10, 2.11, 2.10, 2.10, 2.09, 2.11, 2.10, 2.09. 10x400m (goal 62s): 64, 64, 63, 64, 62, 62, 61, 62, 61, 61. Rest: 1.5min rest for all. 10min cool down.

Wed Aug 23

AM 18km easy-moderate (77min) starting at 6:00/km, working down to 3:30/km in the final 5km.

PM 10km easy (41min)

Thurs Aug 24

AM 30km Tempo Run: 1hr38min. Good conditions today, fairly dry. Course undulating but not too hard.

Fri Aug 25

AM 18km (76mins) starting at 5:45/km, working down to 3:30/km for the final 6km.

Sat Aug 26

AM Fartlek: 10mins warm up (2km) 18 x (3min hard, 1min easy). Average pace in each repetition was around 3:00/km on the undulating course in Kaptagat (2400m altitude). Recoveries done very easy (jog). 15mins cool down (2.8km)

Sun Aug 27

AM 22km easy-moderate (83min)

Mon Aug 28

AM 21km moderate (71min) in Eldoret (flat course)

PM 11km easy (43min)

Tues Aug 29

AM Track: 15min warm up (3.1km). 5 sets of (2km in 5:45-5:50, 1km in 2:50) with recovery of 100m walk, 100m jog. 15min cool down (3km)

Wed Aug 30

AM 18km easy-moderate (72min)

PM 11km easy (44min)



Thurs Aug 31

AM 40km Tempo Run: 2hr13min

Fri Sep 1

AM 18km easy-moderate (74min)

PM 10km easy (41min)

Sat Sep 2

AM Fartlek: 10min warm up (2km). 25 x (1min hard, 1min easy) with reps at an average speed of 2:45/km and recoveries an easy jog. Cross country course. 15min cool down (2.8km)

Sun Sep 3

AM 20km easy-moderate (77min)

Mon Sep 4

AM 21km moderate (71min) on flat course (Eldoret)

PM 11km easy (45min)

Tue Sep 5

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

Wed Sep 6

AM 18km moderate (75min)

PM 10km easy (40min)

Thu Sep 7

AM 30km Tempo Run: 1hr42min – challenging course and conditions today.

Fri Sep 8

AM 16km easy-moderate (63min)

PM 11km easy (40min)

Sat Sep 9

AM Fartlek: 10min warm up (2km). 13 x (3min hard, 1min easy) at an average pace of 2:55-3:00/km on cross country course. Recoveries very easy jogging. 15min cool down (3km)

Sun Sep 10

AM 22km easy-moderate (83min)

Mon Sep 11

AM 21km moderate (71min)

PM 10km easy (40min)

Tue Sep 12

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

Wed Sep 13

AM 18km moderate (75min)

PM 10km easy (40min)



Thu Sep 14

PM 40km Tempo Run: 2hrs15min – challenging cross country course

Fri Sep 15

AM 18km easy-moderate (74min)

PM 10km easy (41min)



Sat Sep 16

AM Fartlek: 10min warm up (2km). 20 x (2min on, 1min off) with reps at an average pace of around 2:50-2:55/km and recoveries an easy jog. 15min cool down (3km)

Sun Sep 17

AM 20km easy-moderate (77min)



Mon Sep 18

AM 21km moderate (71min) on flat course (Eldoret)

PM 11km easy (45min)



Tue Sep 19

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

Wed Sep 20

AM Travel from Eldoret to Berlin

This is an excerpt from the Eliud Kipchoge Edition – a 33 page e-book on the training on Eliud Kipchoge.