Running · Fartlek
KIPCHOGE 25 × 1 MIN
25 × 1 min fast / 1 min easy
THE STORY
One of the fartlek variations reported from Eliud Kipchoge's training group: 25 × 1 minute with 1 minute's rest.
Sources
- Eliud Kipchoge Training - A Typical Saturday: Fartlek — Sweat Elite
WHAT IT TRAINS
Fifty minutes of rhythm changes: speed endurance and aerobic power without a single long rep.
WHO IT'S FOR
Runners from 5K to the marathon. Easy to scale, hard to master.
HOW TO DO IT
- 01Warm up 15 minutes easy.
- 0225 × (1 minute fast at 5K–10K effort, 1 minute easy).
- 03Cool down 10 minutes.
SCALED VERSION
12–15 × 1 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 15min
Kipchoge 25 × 1 min
25 × 1 min fast / 1 min easy · Inspired by Eliud Kipchoge. · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/kipchoge-25x1-min
WARMUP15 min
easy
INTERVAL1 min
fast at 5K to 10K effort
RECOVERY1 min
easy
COOLDOWN10 min
easy
RELATED WORKOUTS
- RunningFartlekDifficulty 3 of 5 — Hard
Kipchoge 17 × 2 min Fartlek
17 × 2 min fast / 1 min easy
1 h 20Inspired by Eliud Kipchoge - 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 - RunningVO2maxDifficulty 3 of 5 — Hard
Billat 30/30s
16–20 × (30 s at vVO2max / 30 s easy)
45 minInspired by Véronique Billat
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