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Running · Threshold

KIPCHOGE 4 × 10 MIN

4 × 10 min strong, 2 min easy

Time · 1 h 15Difficulty · Difficulty 4 of 5 — Very hardVery hardInspired by · Eliud Kipchoge

THE STORY

Sweat Elite, whose writers trained with Kipchoge's group in Kaptagat, lists 4 × 10 minutes with 2 minutes' rest among his common fartlek sessions.

Sources

  1. Eliud Kipchoge - The Greatest Of All Time - 3 Key Training Sessions — Sweat Elite

WHAT IT TRAINS

Forty minutes of strong running at half-marathon-to-threshold effort — the engine of marathon pace.

WHO IT'S FOR

Half-marathoners and marathoners.

HOW TO DO IT

  1. 01Warm up 15 minutes easy.
  2. 024 × 10 minutes at strong, steady half-marathon effort.
  3. 032 minutes easy between reps.
  4. 04Cool down 10 minutes.

SCALED VERSION

3 × 8 minutes with 2 minutes easy.

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 13min

Kipchoge 4 × 10 min

4 × 10 min strong, 2 min easy · Inspired by Eliud Kipchoge. · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/kipchoge-4x10-min

WARMUP15 min

easy

4×Repeat

INTERVAL10 min

strong at half-marathon effort

RECOVERY2 min

easy

COOLDOWN10 min

easy

RELATED WORKOUTS

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    Canova 4 × 6K

    4 × 6 km at marathon effort or slightly faster, 1 km moderate between

    2 h 30Inspired by Renato CanovaElite · scaled version inside
    Save Send

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