However, the terrain they train on sits at 2400-2500m altitude (7800ft) and is very harsh. When they hit the hills in the forest, the average pace is hovers between 3:15-3:25min/km (5:10-5:25min/mi) depending on how hilly it is.Īlthough this sounds very fast, many may be thinking “3:20min/km isn’t his tempo pace (threshold)”. On the flat road sections, the faster sections, the pace is right around 3:00min/km (4:50min/mi). The route they take normally involves 90% hilly trails and around 10% road (mostly flat, sometimes small hills).
They’ll clock the first kilometer at around 5:00 minutes (often slower) to get warmed up, by the 3rd kilometer, the pace is on.įrom there on, it’s 3:00-3:25min/km pace (4:50-5:20min/mi) depending on where they are. The first 1-2km are, as usual, a build into the run.
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)Ī Thursday for Eliud involves a long steady tempo run, cycling between 30km (18.6mi) and 40km (24.8 mi) and sometimes a second run, depending on how he feels / if a major race is approaching.Īgain, it’s a 6:10am start for the group, from out the front of the camp in Kaptagat. These are completed at speeds faster than marathon pace. 
10-15km of interval work faster than goal marathon pace. They might start closer to 3min and end closer to 2:50, but the average is normally between 2:50 and 2:55. This is actually a bit harder to do on dirt and altitude than on road at sea level, but of course that is part of the training. They basically do two kinds of workouts on Tuesdays and cycle them in two-week blocks:ġ5km worth of intervals at right around their goal marathon pace (so 2:55min/km for Eliud). The general structure of the training week is broken down by Patrick Sang in the second part of the documentary released by INEOS. This article looks in more detail at a typical training week for Eliud. As we said in the last article which looks at Eliud’s build-up to the INEOS 159 Challenge, little has changed in Eliud’s training in the last five or so years, bar the addition of a more significant amount of strength and core work.
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