Why Eliud Kipchoge Prioritizes Running Slow to Run Faster

In this video we look at why running slow can help us run faster on race day. We often fall into the trap of thinking that in order to be a faster distance runner, all of our sessions must be faster - it's completely wrong! There's a reason that the Marathon World Record Holder does 85% of his runs slow. Today - we're going to learn how and why to apply this to our own running training.

---

Coupon Code: maramethod20

[RealityCheck]

I ran a 14:51 on a 5k when I focused on running slow. I believe it gave me rest.

[Snedanraf]

Eluid Kipchoge zone 1 speed is like my zone 10.. wtf men..

[williamlackey]

Eluid Kipchoge has been an incredible ambassador for running. Kelvin Kiptum follows suit.

[jefejeffwell]

In my personal experience, I’ve had success using both the a “pro” training split, as well as heart rate progression phases. I’m currently in a heart rate progression phase and have increased my zone 2 pace down to a (roughly) 8min/mi pace over an hour (that’s about a minute down from my previous pace at the same heart rate.) While I was in my 80/20 “pro” split, I was definitely in long-term plateau. I don’t feel like I can stay in a heart rate progression program for more than two months without risking overtraining/injury, but as a short term plateau breaker, it’s definitely helped. My current split is more pyramidal: about 70/20/10. My RHR has even started to drop and now sits at a 52bpm from 59bpm. Current mileage is roughly 52 miles a week at between 6-7 hours a week depending on how I’m feeling on my recovery runs days. I’m not increasing my weekly time running, but my mileage has increased due to my increased speed.

[InspiNatio]

thank you for the great content. These videos assist me in my journey in running and are greatly appreciated.

[joshuasmith]

One thing that still baffles me is how many pro/serious runners get in so many miles but basically never take days off. I have a hard time being convinced that it's not hurting their potential.

[stevelau]

4mpk pace is pretty tough to sustain for even 20 minutes and I'm actually considered by most pretty good at running. Of course that probably feels more like an 8 minute mile for me which can basically be done until dehydration. Really doubt doing a couple hours of that every day alone would get me to close on elite lvl so more likely genetics, supplemental core exercises, speed repeats, diet, lifestyle and all kinds of factors. Probably likely most guys after proper training will run a sub 3:00:00 marathon but less than 0.01% have the potential to approach 2 hours

[genejensen]

Is the zone 1 you mentioned defined as 50-60% of maximum based on heart rate reserve? Thanks

[floydherrera]

Hello, how would you run a 5k warmup, event is in about 2 weeks.

[banksj]

What is this research? Ppl talk about his Z1 and Z2 is easy pace but he rarely touches even threshold for his marathon pace outside of the last few Km. So his Z2 is not his easy pace, instead his HR is overall lower. Stop this fake narrative that 85% is easy. He has 3 hard days in his 7 days cycle A workout, a hard LR, and a Lek so he runs easy 57% of the time.

[mihailovukojicic]

This is bullshit, how on earth he would be able to run 2:50 pace if he didn’t run threshold runs? He has base because he is running his entire life, don’t abuse people please.

[jt.]

Kipchoge's Zone 1. Ok. Now what's YOUR ZONE 1. LOL.. thank you.

[JMach-pgig]

Only thing is, elite athletes have the time to do 85% easy. Amateurs can’t do this level of training, and they may better suit a higher level of intensity with their limited time no? Sure, they won’t reap the benefits these guys do from easy running, but they are also not professional athletes ?