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RunLong run & ride

Kipchoge-Style Long Run

30–40 km on rolling terrain, easy start, strong finish

Time
≈2h34
Difficulty
Very hardDifficulty 4 of 5 — Very hard
Inspired by
Eliud Kipchoge

What we typed

Progressive long run on rolling terrain, 30 km total: 10 km easy, 10 km steady, 10 km strong at marathon-ish effort. Note: 30–40 km for experienced marathoners; practise fuelling.

Fit File Forge built the steps below from these words — the same steps your watch gets.

Describe your own

The session

3 steps

Run

Easy

10 kmZ2

Run

Steady

10 kmZ3

Run

Strong at marathon-ish effort

10 kmZ3

Targets

Set by race effort. Your paces follow from your threshold pace — about what you could race for an hour.

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

90–120 minutes with only the last 20 minutes at steady-to-strong effort.

Build the scaled version in Forge

About this session

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.

What it trains

Marathon endurance and fueling, 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.

Sources 1
  1. The Surprisingly Simple Training of Eliud Kipchoge — Outside Run, 2021

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

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