SIMPLE 15 Minute KENYAN HILLS Workout To Improve SPEED (Kenya Experience DAY 9) – Summary - Ben Is Running

Aug 13, 2025

Intro

This is a quick summary of SIMPLE 15 Minute KENYAN HILLS Workout To Improve SPEED (Kenya Experience DAY 9) 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

Progressive easy run: start at ~5:15 min/km and finish around 4:44 min/km to help acclimatize at 2,400 m altitude.
Hill workout: 15 minutes of continuous hill repeats (6‑8 reps) on a short (~50 m) dirt hill, not too steep, focusing on quick strides.
Heart‑rate management: after a week of altitude, heart rate drops ~12 bpm for the same pace, showing improved efficiency.
Purpose: pre‑track session activation – easy run, then hill reps to sharpen speed and prepare the body for a hard track workout the next day.

Workout Example

Warm‑up: 5‑10 min easy jog (around 5:15 min/km).
Hill repeats:
1. Find a 50‑meter hill (dirt, moderate incline).
2. Run up hard for ~15‑20 seconds (≈5 km/h effort), focusing on quick, powerful strides.
3. Jog or walk back down for recovery.
4. Repeat 6‑8 times, keeping total hill time about 15 minutes.
Cool‑down: 5‑10 min easy jog, aiming for a relaxed pace (≈5:30 min/km) and stretch.

Closing Note

Give this short, high‑intensity hill session a try—adjust the hill length and repetitions to match your own paces in the Pacing app. Enjoy the boost in speed and the altitude‑training benefits, and feel free to customize the workout to fit your schedule. Happy running!