JOSHUA CHEPTEGEI

Lessons from the 5000m and 10,000m record holder

HIT THE HILLS

Kapchorwa, where Cheptegei trains, is surrounded by hills that play a big part in his training, including a 30-35km weekly long run. Add hill work to your training.

Try 8x1 min uphill (walk recoveries) and longer runs that take in multiple climbs.

FAST 400S

Cheptegei’s leg speed is honed through 400m reps. Before the 2019 World Championships, he posted an 8x400m session on Instagram (he ran every rep in under 60 secs). Try 8x400m, with 2 mins’ recovery.