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RunFartlek

Kipchoge 17 × 2 min Fartlek

17 × 2 min fast / 1 min easy

Time
1h16
Hard
34:00
in zones 4–5
Difficulty
HardDifficulty 3 of 5 — Hard
Inspired by
Eliud Kipchoge

What we typed

Warm up 15 min easy. 17 × (2 min fast at 10K effort, 1 min easy). Note: 1–2 min recovery. 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
17×2 min

Rep

fast at 10K effort

2 minZ4

Jog

Easy; Note: 1–2 min

1 minZ1

Cool down

easy

10 minZ1

Targets

Set by race effort. Your paces follow from your threshold pace — about what you could race for an hour.

10K effort

Save it and race efforts become your own paces, from your profile or your Garmin training. Without them every rep keeps its effort cue.

Scaled version

10 × 2 min / 1 min, or take 2 minutes' recovery.

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About this session

The story

One of the fartlek variations reported from Eliud Kipchoge's training group: 17 × 2 minutes, with 1 or 2 minutes' recovery.

What it trains

Speed endurance and rhythm: long enough to settle into a strong pace, short enough to keep it honest for almost an hour.

Who it's for

Half-marathoners and marathoners; 10K runners in a base phase.

Sources 1
  1. Eliud Kipchoge Training - A Typical Saturday: Fartlek — Sweat Elite

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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