There’s physiology behind this – low-intensity training, well within what we call the aerobic training zone, drives adaptations that make us better at endurance running, even when our goal is higher intensity. What this means is that Kipchoge gets better at running fast mostly by running slowly. But compare that to his marathon pace of 2:55, and you’ll appreciate just how easy those runs are. ![]() ![]() Which is still quite lively, bearing in mind he’s doing this in Eldoret, at 2,000 metres above sea level. But of those 13, 10 are slow, easy runs – so slow that many club runners would be able to tag along they range between 4:00 and 5:00 per kilometre. Kipchoge racks up 13 sessions a week, two a day every day except for Sunday, when he takes the afternoon off. Especially the intensity elements of training. Such repetition goes hand in hand with the second key principle: don’t overdo it. We need to avoid the temptation of tinkering, and rather earn our physiological adaptations through disciplined repetition.
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