Thus, it is important to have a big engine to win a race, but also to spend as little gas as possible at faster speed. Here’s an analogy: VO 2 max is the size of your engine, and running economy is how much gas you’re using at a given speed.

seem to think that in order to perform at an elite level, one’s aerobic capacity needs to be very high to account for the battle in the last few kilometers but also for optimizing one’s running economy. In Kipchoge's case, he accumulates a weekly total of 200-220 km:

Altitude training and tapering are done very close to competition.

These factors include day to day changes, tissue adaptations that influence subsequent workouts, and interactions between intensity and duration/distance of running.

While physiological measures such as heart rate, lactate, running pace, or perceived exertion are used, no single measure works due to a variety of factors. There is no consensus on how to monitor and measure intensity.This 80-20% mix is called polarized training. Mid to high intensity training (zone 3-5) such as intervals, and hill repeats represent no more than 20% of their training. Weekly long runs are just a bit slower than marathon pace.

Over 80% of their total running distance is performed at low intensity (zone 1).Elite runners run 11-14 sessions per week, covering as much as 160-220 km for marathoners.Haugen et al.'s review comes away with a few note-worthy points from the training habits of elite runners. Most importantly this paper used Eliud Kipchoge, the world's most celebrated marathon runner, as a specific case study of how applying the science leads to results. In 2022 a running research group from Norway published a review that blended the latest running research and training logs provided by 59 Olympic and world-class runners and 16 coaches. Ever Wonder How Eliud Kipchoge Trains? Here's How He Does It!

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