It may be a humble dish, but ugali holds the key to Kenyan long distance runners' energy supply, providing almost a quarter of total calorie intake. Now we're getting somewhere. Kipchoge trains at a high altitude to prepare the body for low-oxygen environments. Managu is a popular leafy green in Kenyan cuisine.It is often stewed with other vegetables such as onions into a tasty accompaniment for ugali or rice.Sometimes it is stewed with milk for a creamier finish. Eliud Kipchoge follows a balanced workout routine at the gym where he performs about 45 minutes of strength training with low weights. Then you are free," Orr quotes Kipchoge to start the video. Taking On The Marathon. The most prominent protein sources in Eliud Kipchoge diet plan are eggs, and beans. So let's see where we get to with two servings of rice and a single serving of boiled sweet potatoes. Login. The intensity increases with each phase. Kipchoge admits that his success on the tracks has a lot to do with his diet and training. Eliud Kipchoge, of Kenya, ran the world's faster marathon at the Nike Breaking2 event, almost breaking two hours. . "I'm with my training group all the time," he said. RELATED:Fueling for the half-marathon: do I need gels for 21.1K? All we need is enough to be comfortable, and then many more people can live comfortably too. So let's add some of those to the mix. It involves a series of glute abduction moves using resistance bands and the athletes body weight: bridges, planks, single-leg deadlifts, followed by proprioception and balance exercises and some gentle stretching to finish. Milk is an essential part of chai ya tangawizi, the Kenyan sweet, white tea, flavoured with ginger and spices. Sunday could see the fastest mens and womens marathons on mass in history. Kipchoge said racking up those miles with his teammates in Kaptagat and keeping a consistent schedule are both keys to his success. But during the hard days, like three days a week, I'm taking tea, some fruits, also a banana and eggs to replace the energy lost and above all to repair the torn tissues. Members receive ongoing support from certified coaches, race guides, videos, interviews with experts, and more, REVEALED: The Diet of Kenyan Runners The Greatest Distance Athletes in the World, Nutrition for Runners: Carbohydrate and Protein Recommendations, How to Fix a Muscle Imbalance in the Legs, Couch To 5K: 8 Week Couch To 5K Training Plan, The Most Effective Protein Shake Routine For Runners. Sweet milky tea that the runners seemed to drink all day. To meet this requirement, he used a combination of drinks made using hydrogel technology and the GEL 100 product that contained natural ingredients. For several years, I followed a low carb, keto style diet. Eliud Kipchoge - Diet https://bit.ly/2Z2I4rx "The diet of the athletes in Kaptagat was quite a surprise to us. Like many aspects characterising the life of an athlete in rural Kenya, it was simple, frugal and . - is the flavouring with cinnamon, cloves and cardamom. Let's kick off the race with five cups, the equivalent of 450 kcal. It happened this October 2019, in Vienna. One MET would be equal to the energy a person would burn when seated, whereas another activity such as running a marathon would be approximately 19.8 MET. The 36-year-old revealed ugali, a staple meal in Kenya, forms a huge part of his diet which he often complements with bananas. Something else that piqued our interest was that the athletes completed most workouts including forty-kilometre tempo runs (averaging around 3:15min/km) in a fasted state. Whats interesting is that he takes meat once a fortnight. I could churn out the miles, but I had no speed. During training camp for an upcoming marathon, the Kenyan runner will depart for the Great Rift Valley Sports Camp in Kaptagat, in the southwestern part of Kenya, about 30 kilometres from his . Mens Health did an article where they had an athlete simulate the life of Kipchoge. And this being Kenya, tea is the obvious choice. The runner keeps it simple two days out from the London Marathon, just cereal and milk for breakfast. The 34-year-old Kenyan runner has topped the podium in 11 of his 12 races over 26.2 miles, is the Olympic champion, and holds the world record . Many Kenyan runners prefer sweet tea. You must be logged in to post a comment Their diet is predominantly a whole food plant-based diet. Cristiano Ronaldo, Albert Fantrau Thriller Sacrifice Story: Where Is The Truth? Wakeup is at 5 a.m. for a breakfast of bread and chai tea. After winning gold in Tokyo and Rio in 2016, and setting a new world record in the Berlin Marathon in 2018, Kipchoge set world records. There are, however, many foods on the list that are common throughout the world. The above is an excerpt from the new book we just released. Kipchoge's longtime lawyer, Richard Cheruiyot, has known him longer than most. One long run Terrain and altitude slow down the things to some extent. The idea is that youre not crushed. He gets a massage twice a week with his physiotherapist, Peter Nduhiu, who has worked with him since 2003. Enjoy!SUBSCRIBE: https://www.youtube.com/channel/UC2xCiwFqaYTmweSJ. Core sessions. This same array of food is on offer in most local restaurants. After setting the world record in Berlin in 2018, Eliud Kipchoge has become the greatest Marathon runner ever. Kipchoge grew up on a farm and was raised by his mother, who was a teacher; his father died when Eliud was young. The diet of the athletes in Kaptagat was quite a surprise to us. And that's why when I'm running, it's really, really calm.". Sang and other coaches look for marathoners with positive attitudes who prioritize self-discipline and teamwork. While we wait impatiently for 10:10 a.m. local time on Sunday, heres a look into how Kipchoge is preparing for his big race. Sports Eliud Kipchoge clocks 2:01:09 for world record in Berlin Marathon The Kenyan star clocked 2 hours, 1 minute, 9 seconds to shave 30 seconds off his previous best mark of 2:01:39 set on the . For Kipchoge, every day starts at 5:45 A.M., and hes in bed by 9 P.M. each night. Then, he taught the world a new lesson on pushing limits during the INEOS challenge 1:59 challenge in 2019. Eliud Kipchoge is married to Grace Sugutt with whom he shares three children. In his book Eliud Kipchoge. We would be remiss in implying this is a diet made up for elite runners. Here are five training principles I observed, plus a look at Kipchoges weekly training schedule. Marathon runner Eliud Kipchoge believes he can get even closer to a possible sub-two hour marathon after narrowing the gap by 30 seconds when setting his recent world record in Berlin last month . Ugali is good, but we are still a long way off our energy intake target. Afterwards, he heads to kitchen to attempt to make ugali, a Kenyan cornmeal porridge, which he pairs with mixed veggies. Eliud Kipchoge's training routine & diet. Talking about how much mileage Kipchoge ran, we can say that there is only a slight variation in miles per week as he remains in a range of 110-120 miles per week. Yes! Running 42.2 kilometres at speed is one of the ultimate endurance events, requiring athletes to burn up huge amounts of energy.But how much exactly? Kipchoge is an Olympian who holds the world record for the fastest marathon, in 2:01:39. Carbs are great because t A weekly training plan from our running coaches, curated content, playlists & podcasts, plus recipes, discounts, giveaways & more. It comprises rice, potatoes, porridge, and beans. And I think this is a great way," says Orr. Every week, Kipchoge puts in between 124 and 136 miles of running to stay in shape for his next workouts. During the day hell nap for an hour, while his spare time is spent reading or chatting with his teammates at the camp. But perhaps what is most unusual about Kipchoge, 33, and his diet of monastic . Kenyan runner Eliud Kipchoge won gold in the marathon at both the Tokyo and Rio Olympics. Kipchoge ran a phenomenal race, and his nutrition plan played a part in his success. An insight into the Kenyan life that shapes legends, he dedicates a whole chapter to diet. Kipchoge holds the world record for the marathon: 2 hr 1 min 9 sec. "I guess we're not just working on our physical fitness today. We reached our approximate calories burned for the athletes by using an equation that makes use of the metabolic equivalent of task (MET). This is an excerpt from the new book: Eliud Kipchoge. And there are no days off for recovery. 4 P.M.: 6 miles easy. Kipchoge keeps things simple when it comes to his diet. Kipchoges meals consist of fresh and healthy sources of carbs, minerals and fiber. Thats enough., RELATED: WATCH: Kipchoge praises teamwork ahead of his fourth London Marathon, Watch 'Eliud' our short film from inside @EliudKipchoge's training camp now!#LondonMarathon pic.twitter.com/odqTrn2ify, TCS London Marathon (@LondonMarathon) April 13, 2019. Eliud Kipchoge. Learn about his shoes, diet, and training. Cabbage: prepared in a similar way to managu. Kipchoge is just the third marathoner to win back-to-back gold medals at the Olympics after Abebe Bikila (1960 and 1964) and East Germany's Waldemar Cierpinski (1976 and 1980). Both Eliud Kipchoge and Brigid Kosgei are competing in Tokyo 2020 on the biggest stage. Kipchoge's diet mainly includes lot of rice as well as the popular cereal porridge in Kenya, Ugali. Even at the considerable altitude, Kipchoge clocked 1:38 for the distance, for an average mile pace of 5:15. Not so in Kenya. Emily Shiffer is a former digital web producer for Mens Health and Prevention, and is currently a freelancer writer specializing in health, weight loss, and fitness. There is only a slight variation in the weekly mileage and there are no 2 weeks up and 1 week down cycles. Weight training is just one of the strength exercises Kipchoge includes in his workout routine to stay strong and fit. 450 kcal is equal of five cups, so lets get started. This session includes time-trials and intervals to get the body moving at fast paces over different distances. If youre managing an issue and tell him to slow down, he does exactly that.. An insight into the Kenyan life that shapes legends, he dedicates a whole chapter to diet. The company created a hydrogel which contains high levels of easily digestible carbohydrates. "We don't buy vegetables from the supermarket. A little before 5 a.m. each day, in a small village in . Traditional cable operators beaming it to your TV for a $49.99 pay-per-view fee. Kipchoge was born on November 5, 1984 in Kapsisiywa, Nandi County, in Kenya. Having said that, they do take in calories prior to racing. Thats starting at four minutes per mile slower than his marathon pace, and still two minutes per mile off his marathon pace at the end. Eliud Kipchoge set a world record on Sunday, and since his history-making run, runners and fans are looking into every aspect of his race. A new documentary called, "Kipchoge: The Last Milestone," offers a glimpse into how he and his training group prepare in Kaptagat ahead of big races. This content is imported from youTube. Orr preps for his first of two workouts, an 18 to 21 kilometer run. On a sunny morning in Berlin, Kipchoge, a 37-year-old Kenyan, answered both questions unequivocally, winning the Berlin Marathon, for the fourth time, in 2 hours 1 minute 9 seconds, a world record . "Eliud is super consistent in whatever he does; it's all about discipline," Victor Chumo, a Kenyan long-distance runner who was one of Kipchoge's pacers in Vienna, says in the film. When it comes to supplements, Kipchoge told me he takes none. Workout, The 10 Best Exercise Bikes for Your Home Gym. This is actually a recovery for those who run at this mileage. Hearst Magazine Media, Inc. All Rights Reserved. . Richard, who also lives in Eldoret, has been tight with Eliud for over 20 years and says that despite Kipchoge's success, the man's attitudeand his sleeping arrangementshaven't changed. "Just finished the core routine. Picture: NN Running Team . "You live simple, you train hard and and live an honest life. There are different ways of preparing them including boiling them in milk. Over the course of one year, Kipchoge runs between 5,900-6,200 miles, or between 9,500 - 10,000 kilometers. The workouts, despite being difficult, are well-structured and his diet plan compliments it all. Some may have had some chai or a small morsel of food prior to commencing, but the runs are completed without assistance from coaching staff and there are no pauses during the workouts meaning that athletes arent drinking during these long runs and most of the time the first calories consumed are after they get back to camp. Definitely a great way to get the hips and glutes activated as well as get a good core workout," he says. It could be argued that the reason a lot of the runners ate this way is because they cannot afford to buy more expensive foods; many of them live on only a couple of dollars per day. "I trust the more the pain it is, that's where success is," he said. Other days involve strength and conditioning, core workouts, plyometrics, and speed training, as well as plenty of ice baths and muscle massages for recovery. The training drafted by coach Sang mainly involves a morning and an afternoon workout. As the next two phases put so much strain on the body, this phase makes the joints and muscles strong for injury prevention. "Berlin is the . Here is a guide to the Marathoners preparation for each race. As an excellent source of carbohydrates, Kipchoge focuses on foods like Ugali which is a cornmeal-based porridge. TOKYO, Aug 8 (Reuters) - About 30 kilometres into the men's marathon in Sapporo on Sunday, Kenya's Eliud Kipchoge pulled away from the pack and began running his own race, chasing immortality. Get the digital edition of Running for your chosen platform: This field is for validation purposes and should be left unchanged. If you are hoping to eat like Kipchoge, you may feel like it sounds difficult. I perform 80 percent on Tuesday, Thursday, and Saturday and then at 50 percent Monday, Wednesday, Friday, and Sunday.. Kipchoge said his preferred fuel source is rice, which he eats prior to a race, especially in the morning before the event. Amazingly, some runners drink more tea than water in training! "And hey, I took the day!". Kipchoge won marathon gold at the 2016 and 2020 Olympics and set the world marathon record with a time of 2:01:39 at the 2018 Berlin Marathon. Just plain old potatoes with butter and a little seasoning are a great carb source. This staple food of Africa has high starch content. The world record for women was set by Brigid Kosgei of Kenya in the Chicago Marathon on 13 October 2019, in 2 hours 14 minutes, and 4 seconds.-- Advertisement -- Beans: generally a type of red bean, probably the most protein-rich food we frequently saw athletes eating (other than milk, eggs and occasional meat). The training aims at preparing the body for running while improving strength and flexibility. Kenya is the fourth largest exporter of tea in the world, so it is not surprising that tea is also a popular beverage locally.A study of the diets of Kenyan long distance runners in 2004 found that even among elite athletes, tea was the primary source of liquid intake!Usually drunk with copious amounts of sugar, this Chai also accounts for a significant portion of the carb intake of Kenyan runners. This is quite a shocking pace for many. At age 34, he is the first person to ever complete a marathon in less than two hours. Like many aspects characterising the life of an athlete in rural Kenya, it was simple, frugal and repetitive. Kipchoge's diet played a critical role in his record-breaking marathon runs, including his sub-two-hour marathon in Vienna in 2019, sponsored by INEOS, and his gold medal-winning performance at the 2016 Rio Olympics. There are two sessions per day, morning and afternoon. For the past 18 years, Kenyan long-distance runner, Eliud Kipchoge has been entertaining lovers of athletics in his home country, across Africa and around the world. He and the others who train with him in rural Kenya sustain a plant-based whole food diet. Going sub-two with a dedicated preparation is quite inspiring for modern-day athletes. Kipchoge's nutritionists put on a carb-loading diet. BERLIN Kenyan runner Eliud Kipchoge shaved 30 seconds off his previous world record set on the same course four years ago to finish the Berlin Marathon in 2:01:09 on Sunday. In this episode, I deconstruct the marathon world record and training patterns of the greatest long-distance runner of all time, the greatest marathon runner of all time, and one of the greatest endurance athletes and humans of all time. However, oftentimes some muscles get left out of the party while Are you interested in running a 5k for the first time or for the first time in a long time? Kipchoge seems to get to the point and stay. This long-distance runner undertook the Ineos Challenge where he ran 1:59:40 to become the first in history to break the two hour barrier over a Marathon distance. You may be able to find the same content in another format, or you may be able to find more information, at their web site. A week before the big day, in the middle of the night, Eliud Kipchoge was fast asleep at his training base in the hills of Kenya. Would that provide enough energy for our female champion to complete the marathon? A second marathon gold medal cements Kipchoge's status as the greatest runner ever over 26.2 miles, adding to a resume that includes the world record of 2:01:39 from 2018 and running the first . Fifteen teaspoons may be a lot of sugar, but there's still a long way to go. If you take it, it will speed up the digestion. Everything. He is known to review these details and learn from them for future training cycles. I try not to run 100 percent, he says. Of course you can't just have porridge by itself, so let's see what else we can add to the menu. COROS PACE2 2Eliud Kipchoge Sigature Editio5000COROS PACE2 Now, let's rewind and go back to Eliud Kipchoge. We may earn a commission after clicking links on the site before making a purchase. Then it begins: the hard-easy approach that sees Kipchoge run fast three days a week and coast through the rest of his runs, sometimes at a comically slow pace. Kipchoge Training Program A Complete Guide, Running After Covid - How To Return To Running The Right Way. Along with Kipchoge and Mo Farah, there are seven other men who have run under 2:06:00. Kipchoge had attemped to break the two-hour mark once before, in 2017. A full day of eating and training like the worlds best to ever run the 26.2 mile distance. . Kipchoges diet primarily consists of locally sourced foods from the Eldoret region, where he trains, including vegetables, fruits, and lean proteins. In order to figure out how many calories an athlete would burn we would multiply the MET for the activity by the weight of the athlete in kilograms and the duration of the activity in hours. World record holder Eliud Kipchoge did the unthinkable in Berlin last year, shattering the old world record and setting a new one at 2:01:39. Like everyone else, even elite runners like a snack. It will make digestion very fast", he says. Kipchoges diet played a critical role in his record-breaking marathon runs, including his sub-two-hour marathon in Vienna in 2019, sponsored by INEOS, and his gold medal-winning performance at the 2016 Rio Olympics. Maurten tweeted to Canadian physiologist Trent Stellingwerff that Kipchoges nutrition was a combination of drink mixes, based on hydrogel technology, and the GEL 100, to reach his nutrition needs. Thank you for joining us on our mission to help runners reach their goals. But what gives it spice - literally! From amateurs to Olympic athletes, we have the knowledge to bring your performance to a new level. While Westerners have not been quick to recognize the potential benefits of a plant-based diet, the Kenyans embrace it wholeheartedly. For most of the athletes, the amount of sugar consumed purely through chai would be over ten to fifteen teaspoons per day! The exercises are not something where you suffer, says Marc Roig, the physiotherapist who oversees the routine. Prolonged success. They train for about 10-and-a-half months per year, Kipchoge said usually at the Kaptagat training camp in Eldoret, a city 200 miles northwest of Nairobi. Orr goes to bed at 9 p.m. the night before his day as Kipchoge, following a routine he put together using details from the marathoner's interviews. He takes the recovery break when he goes out for a run one time a day and runs an easy distance of about 20km. To prepare, he cleaned toilets and chopped vegetables between training runs. "When I think of my training, what I've been doing, like training very well for four months, then that gives me peace of mind," he said. Most of his dietary needs come from organic foods sourced from nearby farms within Kaptagat. Jake Paul suffers 1st loss of boxing career in split decision against Tommy Fury. Kipchoge's presence in Kaptagat has attracted other top runners there. Roughtly a quarter of the much needed calories and nearly a third of carbs come from this mix of basic staple foods. Lastly, focus on eating less meat and more fruits. The question is: is this luck or something else? We may earn a commission through links on our site. Many meals in the farm-stay were served with an almost insurmountable pile of ugali on the side. However, with such a large number of elite long-distance athletes subsisting on a very similar formula, its hard to argue with the results. Comment posted by U17922604, at 08:57 22 Apr 2020 . "Maybe it's banana today, tomorrow it's a little watermelon, next day it's orange, next day it's mango.". Eliud Kipchoge is a Kenyan world record-holder in the marathon and previously specialized in the 5000-meter distance. Time to give our athletes some proper food. Kipchoge told Insider that he runs up to 6,200 miles per year to stay in peak running shape. The company describes the product as, built by harnessing natural hydrogel technology and built with six natural ingredients. Examples: 8 x 1,600 meters, run in 4 minutes 40 seconds, with two minutes of recovery; 8 x 400 meters, run in 63 to 64 seconds, with 30 to 50 seconds of recovery. A team player who achieves work goals through teamwork and collaboration. This strength training complements his endurance workouts and helps him improve flexibility and general fitness. Phase 1 If you hammer the first half of a long run but cant maintain it to the end, Sang says, Youre on my list.. Access your favorite topics in a personalized feed while you're on the go. Potato: boiled and eaten alongside ugali. The absence of a lot of processed and sugary foods does make a large difference. After his weekly long run of 30/40 kilometres, basic white bread, or chapatti do it for breakfast. In terms of beverages, there will be a lot of African tea boiled water, milk and tea. According to one source, during the Berlin Marathon in 2018, Kipchoge took in 100 grams of carbohydrates each hour. However, when we discussed the topic they insisted the combination of ugali and managu is one of the secret weapons of the Kenyan athletes. Kipchoge took in over 100 grams of carbohydrates per hour during his race. What has made Kipchoge great is his talent and dedication and several decades of consistent training. He's hit more than 100,000 steps in a day and also ran a marathon around his houseand for his latest running challenge, he's spending 24 hours living like Kenyan distance runner Eliud Kipchoge. .css-13y9o4w{display:block;font-family:GraphikBold,GraphikBold-fallback,Helvetica,Arial,Sans-serif;font-weight:bold;margin-bottom:0;margin-top:0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-13y9o4w:hover{color:link-hover;}}@media(max-width: 48rem){.css-13y9o4w{font-size:1.05rem;line-height:1.2;margin-bottom:0.25rem;}}@media(min-width: 40.625rem){.css-13y9o4w{font-size:1.28598rem;line-height:1.2;}}@media(min-width: 48rem){.css-13y9o4w{font-size:1.39461rem;line-height:1.2;margin-bottom:0.5rem;}}@media(min-width: 64rem){.css-13y9o4w{font-size:1.23488rem;line-height:1.3;}}A Trainer Ranked Quad Exercises From Worst to Best, Jake Gyllenhaal Is Shredded in Shirtless UFC Video, 3 Drills for a Stronger NFL Combine Bench Press, These NFL Combine Prospects Are Frighteningly Fast, The 20 Best Pairs of Walking Shoes for Men, 3 Drills NFL Prospects Use for the 40-Yard Dash, 12 Best Fitness Watches for All Types of Workouts, Try This NFL Combine-Ready Agility Warmup, Mark Wahlberg Goes Shirtless in 3 A.M. Our coaches have over 30 years experience and coached more than 400 athletes all over the world. Kipchoge, just like many other athletes consume a simple diet. In 2019, Kipchoge became the only person ever to run a marathon in under 2 hours, when he finished in 1 hour, 59 minutes, and 40 seconds in Vienna, Austria. At his level, when compared to fueling with water alone, most might estimate a one to three percent improvement in performance with his fueling program.. Those tuning in to watch Eliud Kipchoge smash his own world record in 2:01:09 on Sunday in Berlin spotted the enthusiastic cyclist who seemed to be everywhere, popping up exactly where Kipchoge . One-two Fartlek sessions In his book Eliud Kipchoge. The energy provided by each portion was rounded up to the nearest 10 kcal. YouTuber Elijah Orr trained and ate like record-breaking marathoner Eliud Kipchoge for 24 hours, running 20 miles and eating 2,130 calories. Maybe we eat rice, spaghetti, or chicken and fish there.". Most people consider running to be an individual sport. And while beef can be a good source of protein, many elite Kenyan runners get theirs from milk and beans. Orr does the full 21 (just over 13 miles). After each marathon, Kipchoge takes three to four weeks completely off before beginning a three-to-four-week preparatory phase, during which he alternates an hour of . For anyone looking to "eat like a champion," Eliud Kipchoge's diet is a great guide to follow. Editorial production by Tural Ahmedzade, Leoni Robertson, Johannes Dell and Roberto Belo Rovella. The starch content of this dish is really high, and the flavour is abysmal. It is the new symbolic world record and made history with a milestone once believed to be physiologically unattainable. A good first choice is ugali, a staple of East African cuisine made from maize flour and cooked like porridge. When he shows up at camp, ready to begin his specific marathon training, Sang often has him do a set of 3K repetitions on the track to gauge his fitness. But let's stick to the diet of choice, and as one serving won't be enough, let's add two. He is a two-time Olympic gold medalist, the marathon world record holder, and, of course, the first man to break the two-hour barrier for the distance. After all, unless you are native to Kenya, some of those foods are unfamiliar. Eliud Kipchoge, a two-time gold medal marathoner from Kenya, is the only person ever to achieve the feat. Watch on. After that hell show up andalmost without faildominate his rivals on the world stage. All-day, the runners seemed to be guzzling milky sweet tea. A journalism professional with hands-on experience in radio and digital content editing and publishing. He also adheres to a strict schedule, eating at specific times throughout the day. As you cook keep folding the mixture on to itself.Ugali is a staple that is usually eaten with other foods, such as fried eggs, stewed meat, cabbage or a local spinach-like green called managu. Carbo-loading doesn't hurt, either. The protein consumption of the athletes is also quite low. Bring on the potatoes! I Tried Eliud Kipchoge's DIET & WORKOUT for 24 hours | Marathon Diet, A Runner Trained Like Eliud Kipchoge for 24 Hours, A Trainer Ranked Quad Exercises From Worst to Best, unofficially broke his own record and the 2 hour marathon milestone, Your Privacy Choices: Opt Out of Sale/Targeted Ads. Kenyan Runner's Diet . His time of 1:59:40 required him to . The marathoners at Kaptagat follow a strict schedule, which Kipchoge helps to set. His breaks come during the three weeks after a major race, time he uses to recover at home. In markets that we visited there was a plenitude of spices and flavourful foods, yet these seemed to be completely absent in the diet of the athletes, and what we were served in our accommodation. Another thing that I was continually struggling to understand was the lack of flavour in most meals. Olympic gold medal marathoner Eliud Kipchoge describes the training, diet, and mindset that led to his win Aylin Woodward. Leg kicks squeeze the glute at the top and facilitates glute activation while loosening up the hip flexor to give a longer stride. Fartlek and/or track sessions. Kipchoge is a married man with a wife and three kids. 4 P.M.: 6 miles easy, 6 A.M.: A 19- or 25-mile run (alternate weeks), 6 A.M.: Fartlek (13 x 3 minutes fast/1-minute jog)