Skip to content
FIT FILE FORGE
Get started

RunThreshold

Kipchoge 4 × 10 min

4 × 10 min strong, 2 min easy

Time
1h13
Hard
40:00
in zones 4–5
Difficulty
Very hardDifficulty 4 of 5 — Very hard
Inspired by
Eliud Kipchoge

What we typed

Warm up 15 min easy. 4 × (10 min strong at half-marathon effort, 2 min easy). 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
4×10 min

Rep

strong at half-marathon effort

10 minZ4

Jog

easy

2 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.

Half-marathon 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

3 × 8 minutes with 2 minutes easy.

Build the scaled version in Forge

About this session

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.

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.

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

Related workouts

NOT HERE? DESCRIBE IT.

Describe it and it's built for your Garmin — your coach can plan the weeks around it.

Open ForgePlan a block with your coach

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.