Eliud Kipchoge's Daily Routine
Get faster by running easier. Eliud Kipchoge's training week is mostly easy runs, a daily nap and lights out 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 schedule is famous for how plain it is. Most of the running is easy, and the rest of the camp day is chores, a nap and tea.
At the Kaptagat camp he wakes at 5:45 AM and is in bed by 9:00 PM, with an hour's nap in between, Outside reports. Sweat Elite logged his 2017 week: track on Tuesday, a 30 to 40 km long run on Thursday and a fartlek on Saturday. AFP describes the camp's chore rota and gym twice a week, and weekends at home with his family.
It suits runners who make every run a hard one, and anyone who thinks fitness needs more effort every day. His hard days are few; the rest stay easy.
You get fitness without burnout: a nap, an early night and weekends off. This is elite volume, about 200 km a week, so scale the running right down. Meal times, the gym days, the evening run times and the weekend are our estimates.
Who's it for
At a glance
- 8 hr 30 min sleep per night
- 2 hr work per week
- 4 meals per day
- 12 hr eating window
- 17 hr movement per week
- 25.5 hr play per week
- 4 hr home time per week
Schedule
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