Ben's Iten Hill Challenge

Workout - Ben's Iten Hill Challenge

• 12min @ 5'30''/km
• 5 lots of:
  • 100m @ 4'00''/km
• 15min @ 6'00''/km
• 10 lots of:
  • 15s @ 3'00''/km
  • 2min 45s rest
• 15min @ 6'00''/km
• 12min @ 6'30''/km

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Intro: here’s an overview of HARDEST Workout So Far: HILL SPRINTS Workout At HIGH ALTITUDE! from Ben Is Running. Worth watching. The details are below so you can get out and run it yourself. Watch the full video for the complete picture.

Key points:

• Pair a 15-minute marathon-pace tempo with hill sprints to stress both aerobic and anaerobic systems.
• The hill-sprint portion is 10 reps of 15-second all-out efforts on roughly a 6% incline, with 2:30 to 3:00 of easy jogging between.
• A second 15-minute tempo block follows the hills to close the session.
• Eat about 90 minutes before (porridge, mandazi, or an omelette) so you’re not running on empty.
• Watch foot placement on the rocky, uneven hill surface. Safety matters as much as intensity.

Workout example:

1. Easy jog and a handful of strides on the 400-meter track.
2. Tempo block 1: 15 minutes at marathon pace (about 3:35 to 3:40 per km).
3. Move to the hill (around 6% grade). Run 10 × 15-second all-out efforts. Recovery: 2:30 to 3:00 of easy jogging back to the track.
4. Back on the track for tempo block 2: another 15 minutes at marathon pace.
5. Easy jog and some stretching to close (total workout distance ≈ 18 km).

Closing note: give this tempo-and-hill-sprint combination a try. It sharpens running economy and lifts V̇O₂ max ahead of race day. The Pacing app lets you tune the paces and recovery durations to your current fitness.

References

• HARDEST Workout So Far: HILL SPRINTS Workout At HIGH ALTITUDE! - YouTube (YouTube Video)