London Marathon Training Begins with 3 weeks In KENYA - Ben Is Running

Aug 13, 2025

Intro

This is a quick summary of London Marathon Training Begins with 3 weeks In KENYA 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

High‑altitude training in Iten slows your easy‑run pace by 30‑40 s / km; use heart‑rate (≈135 bpm) to keep effort low for the first 5‑6 days of acclimatization.
Base‑building focus: easy runs, progressive long runs, and occasional strides keep you fresh while building mileage.
Use a progressive long run (start easy, finish at a steady pace) to simulate marathon fatigue at altitude.
Schedule short “fitness‑tester” races (half‑marathon, 5 K, 10 K) to gauge form and stay motivated.

Workout Example

Day 1 – Easy Run

Distance: 8 km
Pace: ~5:05 min/km (heart‑rate ~135 bpm)
Note: Expect 30‑40 s/km slower than at sea level.

Day 2 – Easy + Strides

12 km easy run
Finish with 10 × 15‑second strides (fast, but short)
Average pace: ~5:29 min/km (about 1 min slower than home pace).

Day 3 – Long Progressive Run

Distance: 26 km
Start at ~4:40 min/km, finish around 3:40 min/km (gradual progression).
Keep heart‑rate in a sensible range (130‑140 bpm).

Tips to Apply Right Now

Monitor heart‑rate and avoid “over‑doing” on easy days.
Take 5‑6 days to acclimate before adding intensity.
Keep easy‑run pace deliberately slower to protect against altitude‑related fatigue.
Gradually increase weekly volume toward ~180 km by the end of the camp.

Closing Note

Give these altitude‑adjusted runs a try, tweak the paces to fit your own training, and log the workout in the Pacing app. Enjoy the altitude boost and keep pushing toward that London Marathon PB – you’ve got this!