121. Eliud Kipchoge's Marathon Training, Running as a Power Sport, and Aging Superpowers!
Some Work, All Play
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Efficient Zone One Training Strategy
The insight highlights the training strategy of a professional athlete who starts his runs at a pace 4 minutes slower than his marathon pace, gradually progressing to finish at a faster pace. This approach, known as the 'Kenyan shuffle,' involves starting at around 8:30 per mile pace, considered easy for the athlete due to his high fitness level. The athlete maintains an aerobic efficiency throughout the training, with heart rates estimated to range from 105 to 125 bpm. This zone one training is the core of his weekly routine, consisting of three sessions: a long run and two additional workouts.
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