Coach & Physio Analyze Kelvin Kiptum's BRUTAL World Record Training
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- เผยแพร่เมื่อ 9 มิ.ย. 2024
- I analyze marathon world record holder Kelvin Kiptum's running training to see what we can learn from it. Do you want access to bonus videos, training programs, a discord server a podcast and more? Check out my Patreon: / goranwinblad
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00:00 Intro
00:00 Intro
00:16 How Kelvin Kiptum Trains
05:00 The more you run the faster you get?
06:59 Have patience in your training
08:11 Kiptum takes specificity very seriously
09:05 You don't need fancy sessions to get fast - กีฬา
R.I.P to this wonderful guy 😢
😢
So sad, he was going to be the first to break the 2 hour marathon in competition. Truly a remarkable runner.
Ok I'm new to running I'll try that schedule the upcoming week. Wish me luck!
😅😂
Keep it simple and stay consistent. Have patience and trust the process. That's it.
Well said!
Keep it simple by running 200 plus Ks a week 😂
His session certainly is intense massive volume. For a fun runner/sub elite 10hrs a wk is a great level to work towards for most keen run enthusiasts. Patience is a big key...so true. Running a great base for atleast 12wks before doing final 6wks of more threshold & vo2 sessions 1 a wk work great. 🎉 Cheers
He's running partly at Kerio Valley which is 800m altitude, that's place he could do long runs close to marathon pace or maybe crazy speed training have executed down there. Geographically his home is located at the range and altitude is 2500m, there's short and steep road down to the Kerio Valley. Maybe they do something like that with the coach as "train low and sleep high"
Ok interesting thanks for the added information!
If you run 300km per week then the marathon race will be just another usual workout but at full effort.
yes but at what pace?
Armsleeves allow Kenyans to run several minutes faster than anyone else.
Please elaborate
Hides the needle marks
Not only Kenya wears armsleeves
Yeah laced with topical epo 😂
@@HaiLeQuang They are armsleeve hyperesponders 🤣
This is a great concept. It's interesting seeing the training sessions of the elite and comparing it to research, myself and others.
Different people has different objectives and purposes for running..thanks for sharing this Goran. Very insightful…
Thats true, my pleasure!
Thanks for this! Good insight.
If I were to train this schedule, my lungs would resign from the job, muscles would take divorce from bones.
I saw the coaches comments too. I wouldn’t put it past him to exaggerate quite a bit. I think exaggeration both intimidates competition and might draw others to try the same (and get injured).
Or maybe he’s doing it just as the coach says… the result speaks for itself!
Hearing Ingrid Kristiansen speaking on The Breaking Marathon Limits Podcast about the new running records was an eye opener. It was a very good interview.
Rip kiptum 😢😢
Goran, your hair looks great.
Obviously genetics are a factor in what your body can endure, but I think another key factor for Kelvin Kiptum is his running form. His running is so smooth and flowing that there is likely to be a lot less impact on his joints. He is also losing less energy through waste/inefficiency, but his muscles still have to handle a huge volume, which is very impressive.
funny way to spell drugs
how much more efficient is he than other big city marathon runners? nobody knows that.
@@yeyeTF2 Ah yes, the drugs influence his posture and running form, very nice deduction there Sherlock
@@wenzelsleurs3784 lol u think posture and form is what it takes to go from running 4min k's to 2:50 k's? yessir
@@yeyeTF2you’re an idiot if you think drugs alone can get you even remotely close to this good
Kiptum has obviously found the magical Kenyan "diet" that helps him do these feats...
just like Radcliffe who ran the FM 2.15 at her HM pace 67 something not even Kipchoge or Kiptum are even close to achieving and people think they are extra ordinary. Paula Radcliffe 2.15 was the most extraordinary record ever in marathon world.
The same diet all other elites are taking tho, no matter the sport. If they can't get faster than him it's just because they are worse, don't try to make people believe rich western countries with records in terms of numbers of athletes who got caught for overeating don't have the recipe of this special diet
Crazy how so many people aren’t suspicious.
The distance is probably unachievable for all of us. We can work toward the time spent though. My training now is around 3-4 hours a week. Trying to add more time toward that 10 hour goal seems like a positive step.
Lots of qualifications, ifs and buts in there, Goran. We share those questions...
one of the hardest ballin creators on yet right now. straight fire!
Fascinating. How does he not get injured or burn out?
Training a bit too much is kinda what you need to do if you want to break new ground. It is a risk, such is life.
thats fascinating. whats ur weekly mileage goran?
I believe his coach is right, he won't last as long as Kipchoge. With this volume, he may be done in 3 to 5 years.
But he may have the top 7 or 8 marathon times when he is done.
who knows his body might adapt and he might last longer
don't know why everybody assumes he will be finished after a while
only difference is that he trains on Sunday and Kipchoge takes off. He is younger and he can handle extra long run. Not sure why this coach thinks 300 KM us a lot. At 50 I could easily do 140Km a day without injury for over 30 yrs running. we run efficiently 'rhythm running' not the way i see white elites just fooling around (having fun) and not understanding running is an art you need to master it to survive over the long run
Not if he's dead.
Dude runs 19-25 miles in the time it takes me to run 9.
And here I was excited to get 10 miles done in 1h47m
Speaking of speeding up training, I've become a gym bro, sorry (I'll always be a runner), and I've learned a lot about the human body.
Those bodybuilders are certainly pushing the absolute limits of the human body. They don't all agree on some things but one thing ALL of them say is, "It takes 10 years of consistent training to reach your body's limits." Jay Cutler, Ronnie Coleman, Jonni Shreve, Jon Bravo all these guys say the same thing, 10 years.
You should still be happy about your new 10 mile PB!
Compare yourself to yourself from yesterday, and be proud of your improvement!
Good job!
At least you can still run a mile
10 years of consistent gear usage, you mean?
@@user-mg2dq4ty6c no, I mean they don't recommend getting on PEDs until you've maximized your physical potential, naturally.
10 years of working out first.
@@user-mg2dq4ty6c 10 years of that have killed people. Yes those guys mentioned were not clean their whole careers but many of them started without any drugs. 10 years of steroid use cannot be healthy and it will show eventually.
I have a really interesting thought, though most of people can't handle this kind of training, for amateurs not even half or third of that (even if you don't have time restrictions from life), but when looking at other endurance sports, especially from cycling, the total training time is actually not that high. For cycling, the pros usually train 20 hours/week, 15 is about middle if not even low. Your cardio system can't differentiate running and cycling, so if cycling people are getting cardio/aerobic adaptations from 20 hrs/week stimulus as an average, then from a cardiorespiratory point of view, most runners who "only" run 10-15 hrs/week are all "undertrained" ---- they are not reaching their maximum aerobic potentials. The limited training time caused by the impact nature of the running actually are slowing them down. With this fact, if it's the injury risk that holds you back, limiting your training time, thus limiting your aerobic adaptations, then your performance, how about run as most as you can but then padding your free time with same zone 2 "easy" cycling, until up to 20 or even 25 hrs/week of total training time? In this manner, you avoid the running time limitation from injury, and you still can get more aerobic adaptations, while you still maintain all the strength-endurance that running needs from all the key workouts you run. Will this take you to a new height? Some may argue specificity is important, but when your total training time is limited by the injury nature of run, you can do nothing further, thus no further improvement. If cycling can fit in, why not? Actually I'm from a cycling background, from my point of view runners at all level, are all "under trained" in terms of total accumulated time, mainly because of the injury risk or what you say "your body can't take it". I myself can testify that the aerobic capacity transfers pretty well from cycling to running, though running indeed needs a lot of muscle building. It took me about 2 years from not able to run 2K to finally capable of running continuously comfortably and just finished my first half-marathon in 1:34, even though at the time when I started running I'm already a relatively fit club level cyclist (300w FTP, about 20min 5K or faster equivalent, but can't actually run 2K, knee give up, abs cramp, etc... even though after about 6 months when I can, can't hit even 27 because "knee can't take it" so you don't dare push... heart rate "idle" although already run as hard as I can). From my experience the 3-4 hr long cycling session really have a huge boost of building your aerobic base, however we don't see runners do such training not because it's not beneficial, but because it's not possible at least in the form of running. With Kiptum's new training strategy made public, could this be the total training time that is the key? We may not be able to replicate that time with running, but maybe with other form like cycling, if you match the intensity, even if you won't get the full muscular-endurance effect, at least you could still have that same aerobic building effect. It's not something new in other sports either. In the swimming world, those pros who specific in Breastroke or Butterfly actually don't swim Breastroke or Butterfly that much, most of the time they swim Freestyle/Front-claw to increase the aerobic fitness. Only when they want to improve the technique/neural-muscular side of their strokes, they swim their strokes, from the similar reason. The competitive Breastroke and Butterfly are very non-sustainable, you are only supposed to swim that up to 200m or 400m. So to build your fitness, you need to swim Freestyle, even if you never race Freestyle. From the total training time comparison of cyclist vs. runner, it's obviously that runners are lacking behind, by a LOT. So maybe that's the new field that could push the running world further?
Interesting ideas. I know Parker Valby was able to achieve elite running fitness last year while injured, running only once per week, but extensively utilizing an elliptical machine, so that may help to address the specificity issue. aquajogging?
@@johnmatelski6413 Maybe a lot of weight training?... Or he's already so "specific" that he won't need further address on this aspect? Because you only need to run 1 marathon per week to race, but you need to be able to run 3-4 marathon in training to get all those aerobic adaptations. So if you get the aerobic capacity elsewhere, maybe all you need is the 1-marathon/week capability. That's actually my point. I also think for pros maybe less but for the most amateurs, who need to run 3-4 hours for the same distance, is more "undertrained" for the obvious reason. For Kiptums they train 2-3 hours to race in 2-3 hours, but for us we train 1-2 hours to race 3-4 hours. The problem is very obvious. Most of the runners have never have the experience of a training session that is 3 or 4 hours. Then how do they adapt to the race day need? However if you lift the impact limitation, 3-4 hours workouts are not at all hard to almost every cyclist, it's the bare basic if not the minimum to call yourself a "cyclist". Most recreational riders can't do it only because they don't have time... It's actually quite an enjoyable experience that runners have no choice but miss. So maybe the amateurs could benefit from such approach even more?
Do keep in mind the impact on bones from Running, which is much more when compared to cycling and swimming.
What your opinion on cold therapy for recovery?
I train in a very similiar way. Just completely different paces and volume ofc.
Yes but is that training simply for a few weeks leading upto a taper before a marathon or is that a typical average year round weekly training?
Specificity vs cross training. For elite athletes the former has to dominate. For the rest of us I'm not so convinced. My running got much faster at every distance after I took up triathlon. Increased cardiovascular capacity without increasing the impact density of a training week. What do you think Göran?
When I see this sort of week being “typical” I have to ask “is this year-round, every year?” Unlikely! So what is it “typical” of? I suspect it is a period of an overall plan so it would be instructive to get a picture of his 12 or 24 or 36 or whatever month structure. I also see echoes of the Lydiard periodisation system (cf. Lasse Viren in particular). Note that the Hungarians in the 1950s were using multiple high intensity training for the latter part of their event targeted training. Your comment about his boyhood running seems right. To do the training you describe, Kiptum must have a very prepared body!
Thanks for your analyses!!
He said 4 month block where this week varies. This is probably peak block
Моя мечта бежать марафон 2 часа 5-6-7-8 минут 😊
Марафон 59-минут или 1 час несколько секунд
being 6 foot and 65kg with a super gracile build must feel incredible when gliding along. I barely run at all but after just losing 3kg and not even running much it felt like 20% easier. Heck I got a personal best and wasn't even really tryung the next time I timed myself after losing a little weight having hardly run in the interim. Losing 10kg to be his weight I'm sure I'd probably feel 50% the runner I am now with zero additional mileage. I wonder out of scientific curiosity what kind of times he'd run if they put a 20kg vest on him because I'm sure percentage weight change is not some linear effect?
i am 6ft and my running weight was 57 you have a long way to go
@@coachwanga-vj6nk "was", what is it now are what are the performance differences from weight to weight feel like?
@@blengi I am 65 and not planning for any race soon and almost a minute slower per KM. Obviously lean is faster. Salazar was on point about this. You cannot afford to be chubby and perform at the elite level. Rupp in Chicago is a case of being chubby. Second benefit is natural fat burning , ketone adaptation aids faster recovery. Compare Wanyonyi and Arop on the 800m finish line. Arop is on his hunches and Wanyonyi is walking by full of energy. Same with any lean athlete they burn fat and recover faster after exertion.
I heard Haile Gebrselassie ran 200mi/wk.
The EPO helps.
Just like Radcliffe who ran the FM 2.15 at her HM pace 67 something not even Kipchoge or Kiptum are even close to achieving and people think they are extra ordinary. Paula Radcliffe 2.15 was the most extraordinary record ever in marathon world.
Just like most if not all elite runners, nothing special or inherent to him, or are you waiting someone to break a WR to say that and the one being few seconds slower is clean ?
I am not a trainer but i run since 17years and i am quite skilled in this stuff and the total volume in term of km and minutes (you have to consider his speed and be focused on hours not km) is as well for me too much, it is crazy and I DO NOT RECOMMEND TO ANYONE. For me the best is less km more quality and the 2nd is the amount of km in a super easy pace, slower than Long Run pace. But it pays off for this guy😮😮
wat the coach mean he wont last when he run to much?
Kiptum is a once-in-a-generation talent and I'm beyond excited to see him compete at the Olympics. However, I feel like when talking about a hyper-elite athletes training, it's a bit disingenuous to not bring up PED's since this type of training very obviously requires it to stay uninjured. I understand it's taboo in the running scene to discuss it, but it's also dangerous for athletes of any kind to look up to/believe training regimens like this are achievable naturally.
Appreciate the vids as always.
Yeah, high chance Peds are being used here.
Just like Radcliffe who ran the FM 2.15 at her HM pace 67 something not even Kipchoge or Kiptum are even close to achieving and people think they are extra ordinary. Paula Radcliffe 2.15 was the most extraordinary record ever in marathon world.
@@JayfoundJesus like if you needed that to know it and it wasn't 100% chances for all elites marathonians or even athletes for that matter, you don't get close to geared people with tap water, same goes for others, no matter the sport or the nationality
Imagine the amount of running shoes he must go through lol
To drink water, this athletes push on. Because they are scarce. Its free water when in marathon. Thus their thirst is more and so they win.
He can do it because East Africans are just really thankful and hard-working, you know? Because they run barefoot and to/from school.
In part, sure, but it's first and foremost because of his genetics. His bone density is likely crazy high so he rarely gets injured and is able to sustain levels of training no one else can, amongst many other genetic advantages.
i wonder about his nutrition
Something doesn´t add up, does it? It´s 300km/7 days = marathon distance every day. But when I look at his training plan, it doesn´t add up to that at all, or am I missing something here?
Yeah but they didn’t define how much they run during the warmup and cool down before and after the sessions so I’m guessing there are quite many kilometers there as well.
@@goranwinblad yeah that's true. Even if it wouldn't be that many km in warm up and cool down, insane workload! And missing from that plan is the strength and mobility training as well...
@@williamschmidt8396 what mobility work would runners benefit from?
There is no rest included in that training cycle. It will wear out the fast-twitch muscles faster and these will be replaced with slow-twitch muscles. Goodbye speed
Eliud may train with at a much easier workload but he's already 40 yet is still able to run fast.
I knew their training without it having to be told to me. I used to do alot of running, when you run without rest days, and then take a rest day, youll understand. Wanna be the best marathon runner ever? All you have to do is work your way up to 3 marathons a day.
What happen when you skip a day?
the km he trains a week is an obvious lie
bro looks like the baby voldemort in the thumbnail
I would say the main takeaway from kiptums Training is..
Not Training like him, he trains way too much in the moment it pays off but I guess he will be burned out in 2025-26
Jakobs Training is much more sustainable
No disrespect to him but it's highly likely that he's on all sorts of gear. It remains to be seen how that will translate in terms of running longevity. Likely much longer vs full natural.
Sadly I think you're right.
1: no congrat from Kipchoge
2: chinese sponsor
3: only 23 years old
you have no evidence he will burn out wait there are other who think they are way faster than him. In 2024 this record maybe with someone else if he does not keep the pace.
@@Cloud007. All of elites marathonians, no matter the nationality are probably on the same gear, you don't get close to geared people with tap water, same goes for other sports
@@bui340 Like if the first 2 points mattered to say if you will last in the sport
Anyone else find this a little unbelievable? I’m not sure he’s running clean.
Literally anyone can be dirty, we just don’t know…. This just looks like taking a very talented runner and put him on crash course that would absolutely destroy him in couple of years time. Clean or not it’s insane.
Just like Radcliffe who ran the FM 2.15 at her HM pace 67 something not even Kipchoge or Kiptum are even close to achieving and people think they are extra ordinary. Paula Radcliffe 2.15 was the most extraordinary record ever in marathon world.
@@coachwanga-vj6nk I really recommend to read her book Paula: My story if you are interested exactly in that period of her life. Pretty insightful and inspiring!
I think it's doable tbh
Because you really think anyone who is elite in this sport is clean ? You must be joking, the vast majority of elites athletes are obviously geared, even some amateurs are for that matter
Easy running: 7 miles in 45 min lol
From the perspective of the amateur runner we want to run well, for a long time cause injuries ain't pretty and it's a LONG race so it goes with the territory. If however you were an African living in Africa in abject poverty! QUESTION: WHY WAIT??? Kipchoge is doing that and although worth $20 million he isn't living that livestyle... nowhere close! So Kiptum maybe taking a different approach. In sports like football if you have exceptional talent you may start at 17 and retire at 35...40 enjoying your accomplishments while you go through your years. Among African runners this is their way out and the world's no. 1 and former world record holder isn't living that lavish lifestyle. So maybe Kiptum is seeing after himself first. He may get 10 great yrs and that's it but he may go from the barefoot running kid to living comfortably
it is incorrect to say 300 KM is unsustainable especially without evidence. They run in ideal condition easy underfoot and low temperatures . The only hardship is the altitude. Which body has adjusted. You only run fast as conditions allow. And fast runs are easy to recover from. If he was training in a humid environment he can never hit 150K a week. Body will not recover sufficiently. But his results show that he is improving so we cannot say he will not endure.
we'll see how long he will last...
died last night
@@TimelyInspiration-qp7yisadly. 😮 Of course not what I meant when I wrote the above.
RIP 😢
I know you were talking about the insane training and longevity as an athlete.
FUCK sake
Göran you should google Cameron Hanes! He's 56 y.o. and doing 26 miles every day since god knows how long :) Kelvin Kiptum is good! But..... ( This is just Marathon Champ) People like Cameron Hames, David Goggins, Courtney Dauwalter....... are fully aloud to say... So you like running Kalvin? 26 Miles is a joke! 100 miles is where fun just beggin! Ken Chlouber say long time ago: Make friends with pain, and you'll never be alone! This is for people from another level :)
26 miles is a joke coming from someone who probably couldn't even run a mile...
Cam Hanes running a marathon every day isn't true. He debunked that and said he aims for doing it twice a wk...still super impressive. I think the craziest endurance feat is the Iron Cowboy doing 101 Ironman triathlon equivalents in 101 days.
Ricardo Abad ran 607 marathons in 607 days while working 8 hours a day in a factory
Lol, marathons & ultras are completely different disciplines, like comparing apples & oranges.
@@Strizzle81who remembers 101 Ironmans in 101 days when 105 is the new record
This is probably not 100% accurate. The two hard long runs is just too much😂
14 hours sounds not very impressive to me. 14h are not very much for a pro athlete.
The impressive thing is the level of performance he can create in low training zones.
It's incorrect to call those his easy run and jogging. He is running near his 1st lactate threshold. This isn't easy.
Kiptum is a 1500M runner marathon pace is easy for him. The work is to sustain a fast pace. He does not practice to run faster, He already has the speed. He works to extend the speed in the last 12 KM. After cruising the first 30K.