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RunFartlek

Kipchoge 13 × 3 min Fartlek

13 × 3 min hard / 1 min easy, rolling terrain

Time
1h17
Hard
39:00
in zones 4–5
Difficulty
Very hardDifficulty 4 of 5 — Very hard
Inspired by
Eliud Kipchoge

What we typed

Warm up 15 min easy. 13 × (3 min hard at 10K to half-marathon effort, 1 min easy). Note: rolling terrain, run by effort. Cool down 10 min easy.

Fit File Forge built the steps below from these words — the same steps your watch gets.

Describe your own

The session

4 steps

Warm up

easy

15 minZ2
13×3 min

Rep

hard; 10K to half-marathon effort; rolling terrain, run by effort

3 minZ4

Jog

easy

1 minZ1

Cool down

easy

10 minZ1

Targets that fit you. Every rep carries an effort cue — easy, hard, all-out — so it runs by feel at any fitness. Hills, strides and surges don't suit a pace target.

Scaled version

8 × 3 min / 1 min, or 13 × 2 min / 1 min.

Build the scaled version in Forge

About this session

The story

Eliud Kipchoge's Saturday fartlek has included 13 × 3 minutes fast with a 1-minute jog between. This is that structure, run by effort.

What it trains

Sustained speed with very short recoveries: marathon strength and the ability to surge and settle.

Who it's for

Half-marathoners and marathoners with a strong base. Keep the 3-minute reps at about 10K–half-marathon effort.

Sources 1
  1. The Surprisingly Simple Training of Eliud Kipchoge — Outside Run, 2021

I've been using the AI Training Coach from day 1 for marathon prep and have found it to be a huge step up from ChatGPT/Gemini — I couldn't be happier.

Dave F.Marathon athlete

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