Kenyan Progressive Long Run

Workout - Kenyan Progressive Long Run

• 12min @ 5'40''/km
• 6.0km @ 5'40''/km
• 6.0km @ 5'10''/km
• 6.0km @ 4'40''/km
• 10min @ 5'40''/km

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Intro

Ben Is Running’s video “London Marathon Training Begins with 3 weeks In KENYA” lays out a solid foundation for altitude training. Watch the full version for context. Here’s the core workout you can adapt today.

Key points

• High-altitude training in Iten slows your easy-run pace by 30-40 s/km. Use heart-rate zones (around 135 bpm) to keep effort manageable in the first 5-6 days of acclimatization.
• Focus on base-building: easy runs, progressive long runs, and occasional strides to build fitness without burning out.
• Progressive long runs (start controlled, build toward steady-state pace) let you practice finishing strong while the body adapts to altitude.
• Drop in short races (5K, 10K, half-marathon) to test fitness and keep momentum through the camp.

Workout example

Day 1, easy run

• Distance: 8 km.
• Pace: about 5:05 min/km (HR around 135 bpm).
• You’ll run about 30-40 s/km slower than sea-level fitness suggests.

Day 2, easy run plus strides

• 12 km at easy pace.
• 10 x 15-second strides (quick bursts, no recovery jog).
• Average pace: about 5:29 min/km (roughly 1 min slower than your typical sea-level pace).

Day 3, long progressive run

• Distance: 26 km.
• Progression: about 4:40 min/km early, finishing near 3:40 min/km.
• Keep heart rate between 130-140 bpm throughout.

How to use these workouts

• Watch heart rate closely. Don’t push hard on recovery days.
• Spend the first 5-6 days letting your body adjust before adding speed work.
• Run easy days noticeably slower to manage altitude stress.
• Build weekly mileage toward about 180 km as the camp progresses.

Closing note

Use these altitude-adjusted workouts as a template. Adjust paces to your fitness, log them in your pacing app, and let the block build momentum toward London.

References

• London Marathon Training Begins with 3 weeks In KENYA - YouTube (YouTube Video)