Kenyan Introductory Strides

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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Ben Is Running walks through his first track session in Kenya in “My First Track Workout On A Kenyan Dirt Track (Kenya Experience DAY 3)”. We’ve extracted the main workout and training principles below so you can adapt them. The full video has more context.

Key points

• A first track session in Kenya should mix easy running with introductory speed work, keeping altitude adjustment in mind.
• Main workout: 12 × 100 m strides followed by 100 m easy jogs, with each stride at roughly 5K pace (~3 min/km) and recovery at a similar effort level.
• Altitude intensifies perceived effort. Stay hydrated, replace electrolytes, and keep recovery truly relaxed.
• Kenyan elite runners run easy days at 5–6 min/km and treat them as genuine recovery, not extra training stimulus.

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

Adjust these paces to your current fitness using the Pacing app.

Take this 12 × 100 m session to your local track and log it in Pacing.

References

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