The Secret Behind Breaking the Marathon's 'Two-Hour Barrier'? "200 km Weekly Training and a Bread-and-Honey Diet"

Behind the record-breaking achievement of Kenyan athlete Sebastian Sawe, who became the first person in history to break the two-hour barrier in a full marathon, lay grueling training and a meticulously planned dietary strategy.

Kenyan runner Sebastian Sawae, the first person in history to break the two-hour barrier in a full marathon course. Photo by Shin Hwa, Yonhap News

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According to Yonhap News, Sawe completed the 42.195 km full course at the 2026 London Marathon men's race in London, UK, on April 26 (local time), setting a new world record of 1 hour, 59 minutes, and 30 seconds and achieving the coveted "sub-2" (completing a full marathon in under two hours). The previous record was 2 hours, 00 minutes, and 35 seconds, set by the late Kelvin Kiptum (Kenya) at the 2023 Chicago Marathon, which Sawe surpassed by 1 minute and 5 seconds. After the race, Sawe said, "This is a moment that shows nothing is impossible, and today will remain in my heart forever."

Sawe's coach, Claudio Berardelli, cited intense training as a key reason for this record. In an interview with the British daily The Guardian, Berardelli stated, "Sawe averaged 200 km per week over the past six weeks, with his highest weekly mileage reaching 241 km. He is truly a remarkable athlete."

Diet was also a crucial factor. On the morning of the race, Sawe ate only two slices of bread, honey, and tea. The diet focused on rapidly absorbed carbohydrates: the bread provided energy, while honey, with its high sugar concentration, quickly elevated his blood sugar. In marathons, runners often experience a dramatic drop in pace around the 30-35 km mark due to glycogen depletion-a phenomenon known as "hitting the wall." This diet was a strategy to delay the onset of this phase as much as possible. Berardelli said, "Sawe is an outstanding athlete physiologically, but this achievement was the result of all elements coming together perfectly, including his attitude and character."

Berardelli added, "After coaching in Kenya for 22 years, I thought I had seen almost everything, but Sawe showed what was once thought impossible. I still believe he has not yet reached his prime."

Ethiopian athlete Yomif Kejelcha, who ranked second in this competition. Photo by AP Yonhap News Agency

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Meanwhile, Yomif Kejelcha (Ethiopia), who battled Sawe for the lead right up to the finish line, also succeeded in breaking the sub-2 barrier with a time of 1 hour, 59 minutes, and 41 seconds. This marks the first time that two runners have set sub-2 records in a single event.

Previously, Eliud Kipchoge (Kenya) clocked 1 hour, 59 minutes, and 40 seconds in an unofficial event in 2019, but the record was not officially recognized due to the use of 41 pacemakers and not adhering to World Athletics regulations. Sawe's record is the first official sub-2 achieved in a sanctioned competition. Kipchoge wrote on his social media, "Today is a day that will go down in marathon history. Seeing two athletes break the two-hour barrier at the London Marathon proves we are just at the beginning of what is possible."

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