25KM Long Run On Mobien Road + Kenyan Drills Session (Kenyan Experience DAY 12) - Ben Is Running

Aug 13, 2025

Intro

This is a quick summary of “25KM Long Run On Mobien Road + Kenyan Drills Session (Kenyan Experience DAY 12)” from Ben Is Running. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Altitude training: The run takes place at ~2,200 m (7,200 ft) in the Moiben region, offering flat but high‑elevation mileage.
Marathon‑pace long run: 25 km at roughly marathon effort (about 3:48 / km on the flat, slower on hills).
Pacing strategy: Split the distance into 5 km blocks, using a beep‑every‑5 km setting to mimic race pacing.
Kenyan drills: A short (20‑30 min) post‑run drill routine that focuses on dynamic “dance‑style” movements to activate muscles before races or hard workouts.
Recovery tip: Simple carb‑rich breakfast (porridge, honey, mandazi, banana) right after the run to replenish glycogen.

Workout Example

Altitude 25 km Long Run

Warm‑up: 3.8 km easy jog (~20 min total, 10 min out/10 min back).
Main set: 25 km continuous run at marathon effort.
- Aim for ~3:48 / km on flat sections.
- Expect slower splits on hills; the runner reported splits of 3:37, 3:46, 3:59, and 3:49 / km across the four 5 km blocks.
- Keep heart rate around 165 bpm (≈ marathon race‑pace HR).
Cool‑down: Easy jog back to the car or a brief walk.

Kenyan Drill Session (20‑30 min)

Perform a series of dynamic, rhythmic movements (high‑knees, butt‑kicks, skipping, side‑shuffles) in a group‑style flow.
Use the drills as a pre‑run activation routine before races or hard workouts, not after long runs.
Adjust the duration and intensity to match your fitness level.

Closing Note

Give the altitude‑adjusted 25 km marathon‑pace run a try, then add the Kenyan drill routine to your pre‑run warm‑up for extra muscle activation. Customize the paces in the Pacing app to fit your own fitness and elevation, and enjoy the boost in confidence and endurance. Happy running!