![]() ![]() To maintain this pace he would have needed a longer rest. If he was doing these at Level IV he would have been running the longer segments at about 2:45 min/km pace and all the shorter legs under 2:46 min/km. Remember these are Kipchoge’s Level III!!! That is how he managed to maintain his pace with only a very short rest. The paces he ran for the longer segments (6min) segments between 2:51 & 2:54 min/km and the shorter (3min) segment sub-reps in 2:43 & 2:51 min/km. ![]() Kipchoge ran this session extremely fast as you would expect from someone who is aiming to run a marathon in under two hours. The Cool Down (CD) is at a low intensity, jogging (Level II) for a minimum of ten minutes.įinish with 10 minutes of stretching to assist with the recovery. Once again keep your legs slightly active during this period by walking about during this time. The next sub-rep is only 1,000m also at Level III, prior to another Rest Interval (RI) of 1:45 minutes. Keep the legs slightly active during this period by walking about in this time. Start off with 2,000m at Level III, follow this with a Rest Interval (RI) of 1:45 minutes. The Warm Up (WU) should be done at an intensity that is steady, but not overconsuming at Level II for ten minutes. Eliud Kipchoge’s Key Track Session before #INEOS59
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