Running · Fartlek
KIPCHOGE 17 × 2 MIN FARTLEK
17 × 2 min fast / 1 min easy
THE STORY
One of the fartlek variations reported from Eliud Kipchoge's training group: 17 × 2 minutes, with 1 or 2 minutes' recovery.
Sources
- Eliud Kipchoge Training - A Typical Saturday: Fartlek — Sweat Elite
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.
HOW TO DO IT
- 01Warm up 15 minutes easy.
- 0217 × (2 minutes fast at 10K effort, 1 minute easy).
- 03Run by effort on rolling terrain if you can.
- 04Cool down 10 minutes.
SCALED VERSION
10 × 2 min / 1 min, or take 2 minutes' recovery.
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 16min
Kipchoge 17 × 2 min Fartlek
17 × 2 min fast / 1 min easy · Inspired by Eliud Kipchoge. · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/kipchoge-17x2-min-fartlek
WARMUP15 min
easy
INTERVAL2 min
fast at 10K effort
RECOVERY1 min
easy; Note: 1–2 min recovery
COOLDOWN10 min
easy
RELATED WORKOUTS
- RunningFartlekDifficulty 4 of 5 — Very hard
Kipchoge 13 × 3 min Fartlek
13 × 3 min hard / 1 min easy, rolling terrain
1 h 15Inspired by Eliud Kipchoge - 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
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