Kenyan Progression Runs are BRUTAL (Kenya Experience DAY 4) - Ben Is Running

Aug 13, 2025

Intro

This is a quick summary of Kenyan Progression Runs are BRUTAL (Kenya Experience DAY 4) 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

Progression run: 30 minutes at an easy pace, then a 10‑minute gradual increase in effort, finishing with a 5‑minute cooldown. This is the first continuous speed work at altitude.
Altitude & hills: Expect steeper climbs than you might be used to; keep an eye on heart‑rate spikes and aim for a moderate effort toward the end.
Pacing tip: In Kenya the runner kept around 5:14 min/km on a 12 km easy run, which is a comfortable easy‑pace for altitude.
Recovery: After the run, a 10‑km (≈10.5 km) hike to a local waterfall (dry) serves as a low‑impact recovery day.

Workout Example

Warm‑up – 5‑minute easy jog to get loose.
30‑minute easy run – stay in an easy, conversational pace (around 5:30‑6:00 min/km for beginners, adjust to your own easy pace).
10‑minute progression – start at your easy pace and gradually increase speed each minute, ending near a tempo effort (around 4:30‑4:45 min/km). Keep heart‑rate in check; if hills get steep, reduce speed slightly.
5‑minute cooldown – easy jog or walk to bring heart‑rate down.
Optional recovery – 10 km easy walk/hike at a comfortable pace, focusing on breathing and enjoying the scenery.

Closing Note

Give this Kenyan progression run a try—adjust the paces to match your own fitness in the Pacing app, and enjoy the altitude‑training benefits. Keep exploring, stay consistent, and watch your fitness soar! 🚀