Running · Fartlek
KIPCHOGE 13 × 3 MIN FARTLEK
13 × 3 min hard / 1 min easy, rolling terrain
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.
Sources
- The Surprisingly Simple Training of Eliud Kipchoge — Outside Run, 2021
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.
HOW TO DO IT
- 01Warm up 15–20 minutes easy.
- 0213 × (3 minutes hard at 10K–half-marathon effort, 1 minute easy).
- 03Rolling terrain is ideal — run by effort, not pace.
- 04Cool down 10 minutes.
SCALED VERSION
8 × 3 min / 1 min, or 13 × 2 min / 1 min.
Build the scaled version in Forge →TARGETS THAT FIT YOU
Every rep carries an effort cue — 5K effort, threshold, easy — so it works at any fitness. Your watch shows the cue on each step. Want exact paces? Save your threshold pace or a recent race in Settings and tap Tailor to my paces.
THE WORKOUT, STEP BY STEP
RUNNING1h 17min
Kipchoge 13 × 3 min Fartlek
13 × 3 min hard / 1 min easy, rolling terrain · Inspired by Eliud Kipchoge. · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/kipchoge-13x3-min-fartlek
WARMUP15 min
easy
INTERVAL3 min
hard; 10K to half-marathon effort; rolling terrain, run by effort
RECOVERY1 min
easy
COOLDOWN10 min
easy
RELATED WORKOUTS
- RunningFartlekDifficulty 3 of 5 — Hard
Kipchoge 25 × 1 min
25 × 1 min fast / 1 min easy
1 h 10Inspired by Eliud Kipchoge - RunningFartlekDifficulty 3 of 5 — Hard
Mona Fartlek
2×90 s · 4×60 s · 4×30 s · 4×15 s hard, equal floats — 20 min
50 minInspired by Steve Moneghetti - RunningThresholdDifficulty 4 of 5 — Very hard
Kipchoge 4 × 10 min
4 × 10 min strong, 2 min easy
1 h 15Inspired by Eliud Kipchoge
NOT HERE? DESCRIBE IT.
Type any session the way you'd tell a training partner — Forge turns it into a Garmin workout in seconds, and your coach can plan the weeks around it.
Garmin and Garmin Connect are trademarks of Garmin Ltd. or its subsidiaries. Zwift is a trademark of Zwift, Inc.; Fit File Forge isn't affiliated with Zwift. Athletes and coaches named here don't endorse Fit File Forge.