Running · Long run & ride
KIPCHOGE-STYLE LONG RUN
30–40 km on rolling terrain, easy start, strong finish
THE STORY
Kipchoge's Thursday long run has been reported to alternate between about 30 and 40 km. Our version builds from easy to strong; run it by effort on rolling roads.
Sources
- The Surprisingly Simple Training of Eliud Kipchoge — Outside Run, 2021
WHAT IT TRAINS
Marathon endurance and fuelling, with a progressive finish that teaches you to push when tired.
WHO IT'S FOR
Marathoners. Most runners should cap it by time (2–2.5 hours), not by the 40 km.
HOW TO DO IT
- 01Start easy for the first third.
- 02Settle into steady running for the middle third.
- 03Progress to strong, marathon-ish effort for the last third if you feel good.
- 04Practise your race fuelling.
SCALED VERSION
90–120 minutes with only the last 20 minutes at steady-to-strong effort.
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-Style Long Run
30–40 km on rolling terrain, easy start, strong finish · Inspired by Eliud Kipchoge. · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/kipchoge-long-run
ACTIVE10.0 km
Easy
ACTIVE10.0 km
Steady
ACTIVE10.0 km
Strong at marathon-ish effort
RELATED WORKOUTS
- RunningLong run & rideDifficulty 5 of 5 — Elite
Canova Fast Long Run
28–38 km at 90–95% of marathon pace
2 h 30Inspired by Renato CanovaElite · scaled version inside - RunningThresholdDifficulty 4 of 5 — Very hard
Kipchoge 4 × 10 min
4 × 10 min strong, 2 min easy
1 h 15Inspired by Eliud Kipchoge - RunningRace-specificDifficulty 5 of 5 — Elite
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
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