Running · Race-specific
KIPCHOGE 8 × 1600
8 × 1600 m at marathon effort or quicker, ~2 min rest
THE STORY
Kipchoge's Tuesday track sessions run at or slightly faster than marathon pace; 8 × 1,600 m with two minutes' recovery is one reported example.
Sources
- The Surprisingly Simple Training of Eliud Kipchoge — Outside Run, 2021
WHAT IT TRAINS
Marathon-pace efficiency at volume — over 12 km of quality in one session.
WHO IT'S FOR
Experienced marathoners in the final 6–10 weeks of a build.
HOW TO DO IT
- 01Warm up 15–20 minutes easy.
- 028 × 1600 m at marathon effort or slightly quicker.
- 03Jog about 2 minutes between reps.
- 04Cool down 10 minutes.
SCALED VERSION
5 × 1600 m at marathon effort with 2 minutes' jog.
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
RUNNING
Kipchoge 8 × 1600
8 × 1600 m at marathon effort or quicker, ~2 min rest · Inspired by Eliud Kipchoge. · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/kipchoge-8x1600
WARMUP15 min
easy
INTERVAL1.6 km
marathon effort or slightly quicker
RECOVERY2 min
easy jog
COOLDOWN10 min
easy
RELATED WORKOUTS
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Up to 10 × 800 m, equal-time jog recovery
1 h 15Inspired by Bart Yasso - RunningRace-specificDifficulty 5 of 5 — Elite
Canova Alternating Kilometres
10–12 × (1 km fast / 1 km steady), no stopping
1 h 30Inspired by Renato Canova - RunningThresholdDifficulty 4 of 5 — Very hard
Kipchoge 4 × 10 min
4 × 10 min strong, 2 min easy
1 h 15Inspired by Eliud Kipchoge
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