Kenyan Hill Sprints

Workout - Kenyan Hill Sprints

• 10min @ 5'30''/km
• 7 lots of:
  • 50m @ 4'00''/km
  • 1min rest
• 10min @ 5'45''/km

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Intro

A breakdown of SIMPLE 15 Minute KENYAN HILLS Workout To Improve SPEED (Kenya Experience DAY 9) from Ben Is Running. The video is worth watching. Here are the key takeaways so you can run this right away. Watch the full video for the form cues.

Key points

• Gradual warm-up: start at a relaxed ~5:15 min/km, building toward 4:44 min/km by the end. Helps your body adjust at 2,400 m altitude.
• Hill repeats: 15 minutes running up and down a short (~50 m) dirt hill with a gentle slope. 6-8 reps, with a quick, explosive stride rather than grinding.
• Heart rate shifts: after a week at altitude, HR dips about 12 bpm at the same speed, a sign your aerobic system is adapting.
• Workout role: this preps you for a harder track day next by combining easy running with sharp hill work, without full exhaustion.

Workout example

• Warm-up: jog 5-10 minutes easy (around 5:15 min/km).
• Hill repeats:
  1. Pick a 50 m dirt hill with a moderate grade.
  2. Sprint up hard for 15-20 seconds (~5 km/h faster than easy), with snappy, controlled strides.
  3. Recover by jogging or walking back down.
  4. 6-8 reps, total hill time around 15 minutes.
• Cool-down: 5-10 minutes slow jogging at a conversational pace (~5:30 min/km), then stretch.

Closing note

Try this hill session and dial the hill distance and rep count in the Pacing app to your fitness.

References

• SIMPLE 15 Minute KENYAN HILLS Workout To Improve SPEED (Kenya Experience DAY 9) - YouTube (YouTube Video)