I Trained Like Kipchoge For A Week

Join Mo as he attempts to train like world record holder Eliud Kipchoge.
7 days of brutal training lie ahead, will he survive? Let’s find out!
↓↓ Do you think you could do a whole week of training like Kipchoge? What do you think of his training week and how did Mo do? ↓↓
What’s in this video?
00:00 Intro
01:38 Day 1
05:33 Day 2
10:12 Day 3
11:50 Day 4
14:42 Day 5
18:06 Day 6
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[@runningchannel]

Do you think you could do a whole week of training like Kipchoge? What do you think of his training week and how did Mo do?

[@ismaelsaenz3914]

I like running but if this is what it takes to be the best then the greatest marathon runner deserves his crown and now we no why no one can keep up with him. But i would give this a shot one day but maybe like in 2024 cause the early rising 5AM would be the thing that gets me the most.

[@emanuelsantos5585]

Thats elite Runner life so for him is possible but for US NORMAL people that work 8 hours per day thats Impossible. He just do that and also is gifted

[@spoonhead1308]

Yes but I wouldn't have kept the same mileage for each workout, I would keep the same workouts but change the pace and mileage for each using percentages so It would have the same training simulation without risking injury

[@andrewbakescakes9684]

If I was 20 years younger....

[@BroccLeeAV]

Last year was my first serious year of running and ran a 3:05:23 marathon pr, wanna get under 3 hours and another goal I have (while working full-time) is to run over 100 miles in one week. Most I've done thus far is over 75 miles.

[@84derbycounty]

Would love to see both Sarah and Anna try training like Brigid Kosgei for a week and also would like to see Andy train like Joshua Cheptegei for 1 week too

[@michaelnovak9412]

Andy like Jacob Ingebrigtsen could be very cool

[@mounirjamaaoui9780]

Leave them alone ahaha

[@SubtleForces]

I think, physiologically speaking, that it makes more time to match Kipchoge on time and effort than on volume. Training is a function of intensity (stimulus) and duration, while volume is the result of these. Matching Kipchoge's training would be matching intensity and duration. Kipchoge running Tempo for 20 minutes would be above 7 k. If a slower runner ran 20 minute tempo, it could probably be around 3 to 4k but a good 20 minute tempo session too. If, however, that person tried to run a 7k tempo, she could be running 35 to 40 minutes tempo instead and risk overtraining as it would be twice Kipchoge's effort and stimulus. Obviously, matching effort and duration would not prepare Mo for an amazing marathon necessarily, but he would probably be able to run the fastest 2 hours of his life.

[@TheLaprasMan]

I think he was aware of this because he only did a half marathon at MP in day 4 while Kipchoge did 30k

[@giorgoskyrochristos7991]

That's why most marathon training should be done based on time and not kilometers with the exception of long runs.

[@annalau2596]

Agree, I thought the same

[@khosih3787]

KipMOge!!!! 🎉🎉🎉 Incredible work! The part where you said “time is relative , let me sleep 😂😂😂😂😂😂😂😂😂” hahahaha you’re so human, so relatable yet you pushed thought and that’s what makes you such an inspiration ❤

[@runningchannel]

Thank you!! 😁

[@timeonfeet]

Great job Mo. That is quite some training week! Really good insight into Kipchoge's training. Was relieved for you with Sarah's message at the end 😅

[@runningchannel]

We can't believe Kipchoge does it every week! 😅

[@mattgarner2414]

Nice to hear all the supportive comments from your pals at the track session!

[@mattgarner2414]

KipMoGe!

[@runningchannel]

They’re the best!

[@poweredbypilatesuk4880]

Great job Mo, there was never any doubt that you’d complete it. You’re a machine! 🎉

[@olikokaful]

love these videos!!! Keep them coming! I'm training for my first marathon and this gives me so much motivation

[@runningchannel]

Good luck with the marathon Kate!! Which one are you training for?

[@JennyZibreva]

Mo is such a sweetheart MACHINE, always cheers me up to see his attitude to all these challenges :) great job!!

[@hellomark1]

Congrats Mo! I didn't pause the video to guess because I knew you could do it! When I up my mileage I would say my biggest problem is *getting* to sleep, because when I lay down at night my legs/feet overly warm - I usually get around this by sticking them out of the covers. Also I justs recently read "Running With The Kenyans" and you should give it a read! People keep trying to guess their secret, but I think if anyone anywhere mimicked their entire lifestyle, they would also be world-class runners. The guys put in the work like no one else. You should see if you could get Adharanand Finn on the channel!

[@patrickb.5863]

I actually think this is way hader than what kipchoge does. His running econemy, build and weight are entirely different and a 16k at his speed with his circumstances is way easier, than a 16k for this guy. You should have compared efforts, go off on times and have the same stress level as kipchoge, not just copy his distances.

[@LusciousLemur]

Well done! I’m training for my 5th marathon and balking at that volume! Definitely important to have that aerobic base behind it 💪

[@danieljbull77]

Great job. You’ve encouraged me to push through my tiredness and get down the gym tonight for a run

[@PistachioGold]

Well done Mo 👏🏽 what an effort! And I love the lighting system in the bedroom 😍 that lilac is so nice

[@heids2810]

Awesome work Sarah! I've only ever run 1 marathon and it was 12 yrs ago. I think you just inspired me to go again! 🙂

[@dabascom]

Awesome effort, Mo! I enjoy your energy and spirit. Just listening to the plan made me queasy….

[@gluon8760]

Brutal! What an amazing attitude and mod you have !

[@richardruns4cake]

Brilliant film Mo . Love this style of film where you really take us along on your quest

[@tasnimtudor5066]

You are right up there with my running heroes!

[@jagan605]

I am doing my first 5 day running week as part of my training plan and although I run much slower, this is motivating me to finish my week on a high!!

[@joshkneller]

Great job, that looked like seriously hard work!

[@nigelthomas9019]

Awesome running Mo!! Hats off to your Mindset!! Still more to go!! U CAN DO THE IMPOSSIBLE!!

[@runningchannel]

Thanks for the great support Nigel! Have you got anything coming up?

[@Ckblab]

Well done Mo! My legs are hurting for you! I know you are going to crush it at the London Marathon with all this training!

[@liamroche1473]

Great message at the end!

[@leeadams2413]

Well done. Great video

[@chinpoeykhoo6261]

What a great video from Mo attempting GOAT training plan, can't imagine this is for a week and Kipchoge has been doing such training volume for years, salute to both of you. Well done Running Channel and hope to see more of such contents in future!

[@Knitspin]

That bit at the end with the rest day was very sweet. Well done Mo - I knew you'd get it done.

[@runningchannel]

It was the best text ever.

[@NH-ub4ub]

Hey Mo, I think you can do it. So cool that you wanted to give it a go, this challenge looks unbelievable!

[@nathaniel23946]

Awesome Job Mo!!!! 🎉🎉🎉🎉🎉 I like the new Mo’s name, KipMOge! Can we do a vlog on Mo’s recovery week?

[@runningchannel]

“Mo sleeps for a week”

[@patrick7228]

Well done! You talked about Kipchoge paces but I'm working to get to your paces so it's all relative. Great effort.

[@jocelynhey8446]

This looked exhausting. Well done for finishing all that training!

[@rubarb1275]

Crazy mileage! Great effort though, I certainly couldn’t do it! I think this also shows how important it is to do easy miles at a slow pace so you can recover quickly and gain the maximum benefit.

[@annkearey9130]

I'm 13mins42 into the video, the 30k in Richmond Park. Tough though you're finding it, I'm 100% sure you'll complete it Mo! Great work. 👏

[@haleytherunner]

Oh yes I know you’ll finish!! This is so amazing, I’m so proud of you!

[@TihomirTachkovtrt]

I loved your day 5 attitude!

[@BillyDickson]

Ouch, that looked hard! Well done Mo! 👍

[@mimadito]

I relate to what you said regarding combining running with your bodybuilding. Thus I was hoping you guys could do a similar video (series), fleshing out how to best combine heavier strength training with running - to maximise progression in both - through MO's point of view? Covering topics like nutrition, timing of workouts, rest, how to best compromise between endurance and strength/hypertrophy progression etc. Thanks for the informative and inspiring videos, from an aspiring marathoner - keep up the great work! Cheers!

[@YOUTUBEURJordanMOUROTLARONDE]

Congratulations bro ❤❤❤

[@tiaracraig9234]

Great job Mo!

[@spideysammy9095]

Hey mate! Good job and tnx for your video! i've done the same thing last summer (on my way to my 2nd marathon which I clocked 3 h 6 min). I used Kipchoge's training plan edited to my running level/ This year I'm gonna make it again for sub 2h 55 min marathon. Greeting from Russia😀

[@D1visionbyZer0]

Love the vlog Style of Mo. Please more Videos like this :)

[@runningchannel]

thank you :)

[@GaryJahman]

Such a positive vibe from the track group!

[@runningchannel]

It's a great group!

[@DiggerPrints0814]

Love the Garmin rest day suggestion. I get that prompt each day as I go out for a run.

[@alexlo5323]

Piece of cake Mo… you definitely can do it. Try the Kipchoge smile 😊when it hurts!

[@mreuphonium]

Good job. He is a legend (Kipchoge) only, he does n t live in London. Eldoret and the kamp in Kaptagat, a vwry simple life without distractions. He trains at altitude on dirt rioads, hills an Tuesday in Eldoret at the track. I met him, seems effortless the way he runs. Very tatented and does this for ywars and years. Not many races, very disciplined. Loved watching

[@janettrigwell8851]

Well done I hope to get back to running marathon and ultras next year. After recovering from a broken toe. I love pushing myself. The time on my feet.

[@janicegagnon2294]

Wow impressive challenge to take on!

[@annieyeung3833]

You’ve got this Mo!

[@bradd2k2]

Everytime your alarm went off it drove me nuts, because I kept thinking it was mine going off 🤣🤣🤣brilliant vid though 👌

[@severiner]

Hi, well done! I think definitely what helps EK is that those long morning runs are easy (easier than what you did?) but most of all, as a group run. Next time you need to get the whole trc team doing it with you... at 6am..

[@severiner]

I'm part of the way there, I can sleep like EK.

[@krisrampersad8159]

Just the attempt is a win! Keep it up

[@LeonAl-hl1yl]

Great job man. I'm also a muscular runner combining weights /strength training and running, I'm intrigued to know what's your average caloric intake during marathon training. I feel hungry all the time despite eating like crazy

[@suzyaustin6066]

Well done Mo! I knew you would complete the week! You’re a machine! Or should that be mo-chine! 😂 Good luck for the rest of your training. You can do this!

[@krishnatambe5535]

Now This is INSANE 😅 amazing dude

[@pshum575]

That broken elevator after the 8km run made me laugh out loud! So much inspiration.

[@davidjuson5608]

Great going Mo. Impressive. Running like a Kenyan: eating like a Hobbit. And I enjoyed the sightseeing. The best of luck with the switch back to the merely heroic training routine. And the big race.

[@PA-qv2dy]

Nice!! I think all that strength training and everything else Kipchoge does also helps with recovery for the next workout.

[@runningchannel]

Definitely!

[@queenofsheeba27]

11 eggs😮 didn’t have to flex on us this hard my guy😂😂

[@justmeemi6350]

I was looking for this comment 😂 I was like SURELY I’m not the only one that picked up on this?!

[@BethanyBlount]

Listening to Mo talk about how many meals he ate on Day 1, reminds me why I haven't attempted a marathon yet. I eat double breakfast every day, sometimes double lunch, and snacks every other hour training for 5K and 10K training 😂

[@pdebra6542]

Hats off to you, Mo!

[@clarisse_ching]

mad respect 4 u omg

[@emmadean9146]

Yes! Go Mo!!

[@tobymacalister506]

Smashed it Mo, top job. Defo get Sarah to take it on as well. Or even have a team klick off week to see who can rack up the most k's in a week.

[@KarenReep]

Wow amazing! Just reading the title made me tired lol. Great video!

[@runningchannel]

😂😂😂

[@EvilSecondTwin]

13:36 *Yes, you'll finish the challenge. You have the willpower to do it and halfway through, you're still looking good! Great work, Mo!

[@EvilSecondTwin]

I was right...and good ending haha!

[@runningchannel]

💪💪💪

[@jysm3302]

you know, you're pretty good. you're still talking in full sentences. that's amazing in fact

[@devonchris]

I love these videos and this one was fascinating, but there seems to be a big mistake: when copying sessions from someone much faster, you need to do it by time, not distance. So that long run at the start which Mo does for the same distance as Kipchoge, he ought to be on his feet for the same time (one hour). This allows your body to work at the required effort level for the same amount of time. I learned this lesson the hard way: one of the sessions I copied was 4*2miles at threshold pace. For an elite athlete that's about 40 minutes of threshold - tough, but manageable. For me and my little legs I spent nearly an hour running at threshold, which is almost race day effort, which predictably left me overtrained. I should have done it by time, eg 4*10mins. Likewise vo2max intervals should be 3-5 minutes - if I tried to do an elite athlete's distance equivalent (eg 1400m repeats) I'd crash out early cos I'd be going for 6min at a time.

[@enigma7791]

When I trained for javelin many years ago it was brutal! Weights and strength, plyometrics, sprints, mobility, agility and then throwing training. 6 days sometimes twice per day. That is what an international athlete training looks like for most sports. Dennis Bergkamp always told the story that when he joined Inter Milan he was given a bucket with his name on and wondered what it was for...he soon found out in pre season it was for vomit from the running training.

[@runningchannel]

Oh wow that sounds very intense! How long did you do javelin for?

[@enigma7791]

@@runningchannel I threw until my mid 30's and injury finally put an end to it, as does with most javelin throwers. It's a brutal sport that puts the joints and tendons under immense strain, so one cold Sunday morning training I threw my shoulder out, tore tendons and that was that!

[@ianh884]

Bet you were so buzzing with that final day text 😂 Cool challenge

[@murshizimahadzir8459]

Amazed

[@nevillelongbottom8035]

Great idea to put the hat on the heater before running! I will do that too😊

[@runningchannel]

It’s the future, I tell you.

[@anto_runs]

nailed it

[@davesharratt917]

14:44 cracked me up, absolutely agree with the message, just taken a bit literally ha

[@Jippett0]

Are they Powerbeats Pro? If so, what is the cable you have connecting them together please?

[@0bviouspoetry]

Mo your 'average pace for easy to moderate' is just inconceivable to me currently

[@Leeroy49]

You've got such a cool running crew :)

[@runningchannel]

Thanks, they're the best!

[@johnstaines5705]

Well done, Mo! Great achievement and great video! Just one small question, why don't you wear a bright yellow top during your street runs in London? You look unsafe in all black. Perhaps you should ask Andy for some brighter color "Running Channel" tops.

[@runningchannel]

We are working on some new tops as we speak John 😁

[@angeljohnson234]

I'm half way through the video but I think you can do it!

[@runningchannel]

Thanks for all of the support Angel!! 💪

[@Eastwood991]

121k in one week. Impressive Mo! 💪 I've had a few 100k+ weeks, but not 120k yet. Maybe in this coming year if I want to start training for an ultra. 😅 Good luck with the rest of your marathon training!

[@runningchannel]

Which ultra are you thinking about doing? 😁

[@Eastwood991]

@The Running Channel Not a well-known one, I think. La Chouffe trail (69km) here in Belgium at the beginning of the summer. 🤩

[@landaring]

Surreal to see the local track featured here

[@flocav6962]

Where did you find the info about kipchoge’s training week?

[@mattiadutto]

How is going the preparation, is it feeling easy or are you still stuck in the recovery process? At the beginning you are telling that your training was focused to accept this challenge, this means that you get used to run every day or did you do something different? It will be cool to see Sarah doing the same but following Molly Seidel or Paula Radcliffe training plan!

[@RedSeaChallenger]

Humbling, really impressive 👍 and thanks for revealing the secret elite tip, saving time by going to sleep dressed-up with laced alphaflys

[@runningchannel]

🤣

[@garyflynn3762]

Mi, you will do the challenge!!!

[@Dreamlink91]

If i didnt have job and running was paying the bills i would gladly do this.

[@dwarmour]

Jesus I HAAATTEEEEE that alarm sound 😤

[@runningchannel]

It's not a good sound for most of us 😂

[@ian-mucarruthers441]

Great video thanks The pros do very little to nothing between sessions. Get regular massage etc. I'd be interested if you were having to work between sessions and did you get massages every day. Way harder for 'normal' folks with jobs, family etc. You did really well

[@NurseRein]

i believe in you. you can handle this week of training and beat your PR in marathon day.

[@jonathancaldwell8897]

Remember he is doing this at 2,200m altitude at Iten! I'm sure you can pick up Ugali / Maize flour in Central London!

[@RV-hg2fn]

Running in the middle of the road, at night, wearing black......what could go wrong? Interesting about the lift too. When I finished my first ultra-marathon (90km) I had to take 3 flights of stairs up to my car - took me nearly as long as the marathon

[@tobyk8125]

Erm, seems very light outside for 5.45 a.m. in England in February!

[@jamesbrinklow1979]

Wow 😲 Mo, my Brighton Marathon Training seems like child's play compared to what you have just completed WELL DONE 👍 If it wasn't a challenge I'm sure you would of never put yourself through that intense Training and brutal pain. What Time are you looking to finish the Marathon 🤔 I will be Happy to beat my 4:25 from London 2009, really want to Run 26.2 under 4hours. No pain No Gain HEY❗

[@cristian-adrianfrasineanu9855]

Cold/ice baths also do wonders for recovery. Could've tried that after the sauna

[@jennifermcauley3924]

Awesome! But you should wear bright colors and reflective gear when you run at night for safety

[@runningchannel]

Good advice Jennifer 😊

[@andrew-ng]

I would recommend copying his workout based on duration instead of mileage. Because Kipchoge is faster, us mortals are actually doing more than Kipchoge is, which is setting our bodies up for injury.

[@summerphilhorenstein2598]

Ok…so I looked it up and supposedly Eliud Kipchoge’s easy run pace is between 4-5 min/km…so, I know Mo’s fast but I think those easy runs probably needed to be slower.😅

[@slodoco]

16k at 4:48 pace for an Easy run!? And you wonder why you have no energy. This is every day running, you need to bring it down to 7:30 for an easy pace. Then you can have your legs ready for the hard runs. And survive the week. This is a good example of why this is so important. Good effort, though, Mo! Love the video and seeing the running group have fun!

[@robertfarris7375]

Great job Mo. I admire how you persevere and didn't let the negative stop you from completing the challenge. There may be a PB in your future. It is what you make it.

[@runningchannel]

Thanks Robert!! Have you got anything coming up?

[@Njal55]

That is completely brutal. Did you also go to work? That must be near impossible to fit it all in with a job as well.

[@paullewis2553]

?? but if you adjusted your pace based on K why would you not also adjust the distances??