Marathon Simulation Long Run

Workout - Marathon Simulation Long Run

• 17min 30s @ 9'00''/km
• 25.0km @ 7'30''/km
• 12min 30s @ 10'30''/km

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Intro

This breakdown covers “25KM Long Run On Mobien Road + Kenyan Drills Session (Kenyan Experience DAY 12)” from Ben Is Running. A solid session worth studying before you hit the pavement. The video walks through every step, so watch it for the full context.

Key points

• Altitude training: the run happens at ~2,200 m (7,200 ft) in the Moiben region, delivering flat, high-elevation mileage.
• Marathon-pace long run: 25 km run at roughly marathon effort (about 3:48/km on the flat, slower on hills).
• Pacing strategy: break the distance into 5 km blocks, using a beep-every-5 km timer to dial in race-like pacing.
• Kenyan drills: a brief (20-30 min) post-run sequence with dynamic “dance-style” movements that prime muscles ahead of races or hard sessions.
• Recovery tip: quick carb-heavy meal (porridge, honey, mandazi, banana) after finishing to restore glycogen stores.

Workout example

Altitude 25 km long run

1. Warm-up: 3.8 km easy jog (~20 min total, 10 min out/10 min back).
2. Main set: 25 km steady run at marathon effort.
   • Target ~3:48/km on flat sections.
   • Splits will be slower on climbs. The athlete hit 3:37, 3:46, 3:59, and 3:49/km across the four 5 km segments.
   • Aim for a heart rate around 165 bpm (about marathon race-pace HR).
3. Cool-down: easy jog or brisk walk back to your car.

Kenyan drill session (20-30 min)

• Run through a sequence of energetic, rhythmic drills (high-knees, butt-kicks, skipping, side-shuffles) in a flowing group format.
• 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

Try the altitude-adjusted 25 km marathon-pace run, then add the Kenyan drill routine to your pre-run warm-up for extra muscle activation. Fine-tune your paces using the Pacing app to match your current fitness and local elevation.

References

• 25KM Long Run On Mobien Road + Kenyan Drills Session (Kenyan Experience DAY 12) - YouTube (YouTube Video)