eliud
kipchoge

Marathon runner · two-time Olympic champion

10 steps · last checked 19 oct 2026

up at quarter to six, three key sessions a week, strength and mobility twice a week, training by feel, tea and bread after long runs, ice baths and massage, and six and a half to eight hours of sleep.

from his own interview with GQ from his training camp in Kaptagat, Kenya.

see the routine

up5:45 am
sleep6.5–8 hours
long run30–40 km
supplements“not really”

food · what he has described

what eliud eats.

breakfastafter long runs
tea and bread
“after a long run, we start our recovery by drinking tea and eating bread.”
1·’25
lunchmidday
beans with rice
“for lunch, we have beans with rice.”
1·’25
dinnerevening
ugali
the Kenyan maize-flour staple.
1·’25

“I try to carbo-load when I’m doing big workouts the next day.”1·’25
works with a team nutritionist1·’25
supplements: “not really”1·’25

the routine · 10 steps

eliud’s day.

morning2 steps day6 steps night1 step any time1 step

morning

5:45 am
Up at quarter to six
“I go to bed at night, wake up at quarter to six.” On days he’d rather stay in bed: “I just wake up, put on my clothes, put on my shoes…”
Each week
Three key sessions
a fartlek and a track session (speed work on Tuesday and Saturday) and a Thursday long run of 30 to 40 km. The other days are recovery runs.
fitness

day

Twice a week
An hour of strength and mobility
bodyweight strength and mobility for about 60 minutes, targeting the whole body, “especially my legs to be more flexible.”
fitness
Every session
Train by feel
“If I don’t feel well, I try to train but not to push. Because the more you push and you don’t feel well, the more you are destroying your body.” He uses a heart-rate watch to know when to recover.
focus
Day before a big session
Carbs for tomorrow
“I try to carbo-load when I’m doing big workouts the next day,” keeping meals balanced, with guidance from the team nutritionist.
nutrition
After a long run
Tea and bread, beans and rice, ugali
“After a long run, we start our recovery by drinking tea and eating bread. For lunch, we have beans with rice and for dinner, ugali.”
nutrition
After hard days
Ice bath and massage
after speed work or the long run: “I give myself an ice bath for more recovery. I get a massage to clean the tissues. That’s all and then I relax.”
cold & heat recovery
When he can
A daytime nap
“When I get time to sleep during the daytime, I can just have a nap and sleep.”
sleep

night

Every night
Six and a half to eight hours
“I sleep about six and a half to eight hours, and that’s enough for me. I am strict on my sleep.”
sleep

any time

All day
Positive people, positive reading
“I’m taking care of my mental health by trying all my minutes to think positive. I try to be around positive people, read positive content.”
focus

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more routines.

patrick bet-david

founder of valuetainment and php agency · host of the pbd podcast

affirmations read three times a day, at least three workouts a week since he was 14, no coffee since 25, phones away at dinner, and nothing heavy late at night.

see the habits