Agendolo

Eliud Kipchoge's Daily Routine

Build a big engine with mostly easy running and early nights. Eliud Kipchoge is up at 5:45 AM, naps after lunch and is in bed by 9:00 PM.

By Colin PaceUpdated

Overview

Eliud Kipchoge is the Kenyan marathoner who won 2 Olympic golds and in 2019 became the first person to run a marathon in under 2 hours. His training is famous for how plain it is. Most of his running is easy, and the rest of the camp day is chores, a nap and tea.

He wakes at 5:45 AM, runs at about 6:00 AM and is in bed by 9:00 PM, with an hour's nap in the day, Outside reports. Sweat Elite logged his week in 2017: easy runs on Monday, Wednesday and Friday with a second run in the evening, track on Tuesday, a 30 to 40 km long run on Thursday and a fartlek on Saturday. AFP describes the Kaptagat camp he lives in from Monday afternoon to Saturday morning, with gym twice a week and a chore rota; weekends are at home with his family.

This is elite volume, about 200 km a week, so scale the running right down. What you can copy is the shape: most runs easy, 2 hard days, a nap, early nights and a weekend with family. Meal times, the gym days, the evening run times and the weekend are our estimates.

Goals

Who's it for

At a glance

  • 8 hr 30 min sleep per night
  • 4 meals per day
  • 12 hr eating window
  • 17 hr movement per week
  • 31.5 hr play per week

Sleep

63.5 hours/week
Bedtime
9:00 PM
Wake up
5:30 AM

8 hr 30 min per night1 hr nap

Sleepuntil 5:30 AM
Sleep9:00 PM → 5:30 AM · 8 hr 30 min
Nap 1:30 PM
Sleepuntil 5:30 AM
Sleep9:00 PM → 5:30 AM · 8 hr 30 min
Schedules
  • Mon9:00 PM → 5:30 AM· 8 hr 30 min
  • Tue9:00 PM → 5:30 AM· 8 hr 30 min
  • Wed, Fri9:00 PM → 5:30 AM· 8 hr 30 min
  • Thu9:00 PM → 5:30 AM· 8 hr 30 min
  • Sat9:00 PM → 5:30 AM· 8 hr 30 min
  • Sun9:00 PM → 5:30 AM· 8 hr 30 min
Naps
  • Nap1:30 PM · 1 hr· Tue
  • Nap1:30 PM · 1 hr· Wed, Fri
  • Nap1:30 PM · 1 hr· Thu

Eat

19.5 hours/week
First meal
8:30 AM
Last meal
7:00 PM

4 meals12:12 eating window3 hr eating

Breakfast 8:30 AM
Lunch 12:30 PM
Coffee & tea 4:00 PM
Dinner 7:00 PM
Breakfast 8:00 AM
Lunch 12:30 PM
Dinner 7:00 PM
Breakfast 8:00 AM
Lunch 1:00 PM
Dinner 7:00 PM
Breakfast 8:30 AM
Lunch 1:00 PM
Dinner 7:00 PM
Meals
  • Breakfast8:00 AM → 8:30 AM· 30 min · Mon
  • Lunch12:30 PM → 1:30 PM· 1 hr · Mon
  • Dinner7:00 PM → 8:00 PM· 1 hr · Mon
  • Breakfast8:30 AM → 9:00 AM· 30 min · Tue
  • Lunch12:30 PM → 1:30 PM· 1 hr · Tue
  • Snack4:00 PM → 4:30 PM· 30 min · Tue
  • Dinner7:00 PM → 8:00 PM· 1 hr · Tue
  • Breakfast8:30 AM → 9:00 AM· 30 min · Wed, Fri
  • Lunch12:30 PM → 1:30 PM· 1 hr · Wed, Fri
  • Snack4:00 PM → 4:30 PM· 30 min · Wed, Fri
  • Dinner7:00 PM → 8:00 PM· 1 hr · Wed, Fri
  • Breakfast8:30 AM → 9:00 AM· 30 min · Thu
  • Lunch12:30 PM → 1:30 PM· 1 hr · Thu
  • Snack4:00 PM → 4:30 PM· 30 min · Thu
  • Dinner7:00 PM → 8:00 PM· 1 hr · Thu
  • Breakfast8:00 AM → 8:30 AM· 30 min · Sat
  • Lunch1:00 PM → 2:00 PM· 1 hr · Sat
  • Dinner7:00 PM → 8:00 PM· 1 hr · Sat
  • Breakfast8:30 AM → 9:00 AM· 30 min · Sun
  • Lunch1:00 PM → 2:00 PM· 1 hr · Sun
  • Dinner7:00 PM → 8:00 PM· 1 hr · Sun
Eating window

Off

Move

17 hours/week
A day
3 hr 30 min
Sessions
3

Run 6:00 AMStrength 10:00 AMRun 5:00 PM

Run 6:00 AM
Strength 10:00 AM
Run 5:00 PM
Run 6:00 AM
Run 5:00 PM
Run 6:00 AM
Run6:00 AM → 8:30 AM · 2 hr 30 min
Run 6:00 AM
Run 6:30 AM
Sessions
  • Run6:00 AM → 7:30 AM· 1 hr 30 min · Mon
  • Run5:00 PM → 6:00 PM· 1 hr · Mon
  • Run6:00 AM → 8:00 AM· 2 hr · Tue
  • Run6:00 AM → 7:30 AM· 1 hr 30 min · Wed, Fri
  • Strength10:00 AM → 11:00 AM· 1 hr · Wed, Fri
  • Run5:00 PM → 6:00 PM· 1 hr · Wed, Fri
  • Run6:00 AM → 8:30 AM· 2 hr 30 min · Thu
  • Run6:00 AM → 7:30 AM· 1 hr 30 min · Sat
  • Run6:30 AM → 8:00 AM· 1 hr 30 min · Sun

Play

31.5 hours/week
A day
2 hr
Blocks
2

Chores 9:00 AMReading 8:00 PM

Chores 9:00 AM
Reading 8:00 PM
Family8:30 AM → 12:00 PM · 3 hr 30 min
Travel 2:00 PM
Reading 8:00 PM
Travel 9:00 AM
Family10:00 AM → 1:00 PM · 3 hr
Family2:00 PM → 7:00 PM · 5 hr
Family9:00 AM → 1:00 PM · 4 hr
Family2:00 PM → 7:00 PM · 5 hr
Free time
  • Mon8:30 AM → 12:00 PM· 3 hr 30 min
  • Mon2:00 PM → 3:00 PM· 1 hr
  • Mon8:00 PM → 9:00 PM· 1 hr
  • Tue9:00 AM → 10:00 AM· 1 hr
  • Tue8:00 PM → 9:00 PM· 1 hr
  • Wed, Fri9:00 AM → 10:00 AM· 1 hr
  • Wed, Fri8:00 PM → 9:00 PM· 1 hr
  • Thu9:00 AM → 10:00 AM· 1 hr
  • Thu8:00 PM → 9:00 PM· 1 hr
  • Sat9:00 AM → 10:00 AM· 1 hr
  • Sat10:00 AM → 1:00 PM· 3 hr
  • Sat2:00 PM → 7:00 PM· 5 hr
  • Sun9:00 AM → 1:00 PM· 4 hr
  • Sun2:00 PM → 7:00 PM· 5 hr