My First Track Workout On A Kenyan Dirt Track (Kenya Experience DAY 3) - Ben Is Running

Intro: This is a quick summary of My First Track Workout On A Kenyan Dirt Track (Kenya Experience DAY 3) 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:

• First track session in Kenya focuses on easy running and introductory speed work while acclimatising to altitude.
• Main workout: 12 × 100 m strides with 100 m easy jog recoveries, each 100 m taken at roughly 5K pace (~3 min/km) and recovery at about the same effort.
• Altitude makes the effort feel harder; stay hydrated, replace electrolytes, and keep recovery easy.
• Kenyan elite runners prioritize recovery, easy runs at 5–6 min/km, and keep easy sessions truly relaxed.

Workout example:

12 x 100 m fast strides
  – run each 100 m at about your 5K pace (≈3 min per km)
  – follow with 100 m easy jog recovery (no full recovery, keep heart rate up)
Total: ~1.2 km of fast work, ~1.2 km of recovery

Feel free to adjust the paces to match your own training using the Pacing app.

Closing note: Give the 12 × 100 m stride session a try on your local track, tweak the intervals to suit your fitness, and track the effort in Pacing. Have fun and keep inspiring yourself on the road!

References

• My First Track Workout On A Kenyan Dirt Track (Kenya Experience DAY 3) - YouTube (YouTube Video)

Workout - Kenyan Introductory Strides

• 10min @ 5'45''/km
• 12 lots of:
  • 100m @ 4'30''/km
  • 100m @ 5'45''/km
• 10min @ 6'00''/km

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