Kenyan Progression Run
Workout - Kenyan Progression Run
- 5min @ 6'15''/km
- 30min @ 5'45''/km
- 5min @ 5'30''/km
- 5min @ 4'30''/km
- 5min @ 6'30''/km
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Intro
Here’s what Ben Is Running covers in “Kenyan Progression Runs are BRUTAL (Kenya Experience DAY 4)”. It’s a workout worth stealing from. The essentials are here so you can tackle the session right away. Watch the full video for the complete experience.
Key points
- Progression run: 30 minutes easy, then 10 minutes steadily picking up the pace, finishing with a 5-minute cooldown. Ben’s first crack at continuous speed work in the mountains.
- Altitude and hills: the terrain is steeper than most runners train on. Watch your heart rate (it spikes fast) and ease back to a controlled effort on the climbs.
- Pacing tip: Ben ran around 5:14 min/km on the 12 km easy section, which is a solid baseline at altitude. Adjust to how you feel.
- Recovery: the day includes a 10 km (about 10.5 km) hike to a waterfall (currently dry) as active recovery, keeping impact low.
Workout example
- Warm-up: 5-minute easy jog to prime your legs.
- 30-minute easy run at a comfortable pace where you can still talk (5:30-6:00 min/km as a starting point, scale to your baseline).
- 10-minute progression: lift the pace gradually each minute, building toward a tempo effort (roughly 4:30-4:45 min/km). Watch your heart rate. On steep sections, ease off.
- 5-minute cooldown: slow jog or walk to bring things back down.
- Optional recovery: 10 km at an easy walk or hike, letting your breathing settle.
Closing note
Try this progression run. Plug your paces into the Pacing app and let the altitude do its work. Stick with sessions like this over time and the fitness gains follow.