eliud
kipchoge
up at 5, on the road by 6, no phone until after tea, an hour’s nap, simple Kenyan food, no supplements, in bed by 9.
from his training camp in Kaptagat, Kenya, as he described it in 2021–2022 interviews, with a 2020 BBC visit.
what eliud eats.
- breakfastafter the morning runbread and tea
“I’ll take bread and tea in the morning.” (2022)
3·’22 - lunchmiddaybeans, potatoes, rice
“Lunchtime, I just take beans and potatoes and rice.” (2022)
3·’22 - dinner7:30 pmbeef and ugali
beef and ugali, the Kenyan maize-flour staple, in the evening (2022); camp dinner always at 7:30 (2020).
3·’224·’20
eliud’s day.
- 5:00 amUp at 5
“I get up at 5am, to get prepared for the morning. By 6am, I’m on the road.” Outside put it at 5:45.
sleep - 6:00 amMorning run
he keeps detailed training logs: time, pace, place and which shoes he wore.
fitness - After trainingNo phone until after tea
“I don’t see my phone until after taking a tea… I’m trying to be more present in where I am.”
focus
- Afternoon
- Twice a weekMassage
with the physiotherapist who has worked with him since 2003.
recovery - All dayThree litres of water
he drinks three litres of water a day and takes no supplements.
nutrition
- 4 pm, then 7:30 pmSecond run, then dinner
“Lunch, massage, the 4 o’clock run, evening tea, relax, go to sleep. As simple as that.” Camp dinner is always at 7:30.
fitness
- 9:00 pmIn bed by 9
“By nine o’clock, I’m in the bed.”
sleep
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more routines.
chris hemsworth
sauna and ice baths with breathwork, more cardio than lifting, surfing, and screens off an hour before bed.
see the habits
novak djokovic
warm lemon water, celery juice, a green smoothie, light plant-based food before training, bed by midnight.
see the habitsSources (4)
- Outside — The surprisingly simple training of the world’s fastest marathoner (Nov 6, 2021)
- AS USA — Eliud Kipchoge interview: “training hurts more than a marathon” (Oct 28, 2021)
- Runner’s World UK — Eliud Kipchoge Q&A (Sep 26, 2022)
- BBC Sport — the humble home life behind Eliud Kipchoge’s success (Apr 22, 2020)
Last checked 18 Oct 2026.
Photo: Denis Barthel, CC BY-SA 4.0, via Wikimedia Commons (cropped, colour-adjusted, resized). All image credits.
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