Kapchorwa Hill Repeats
Workout - Kapchorwa Hill Repeats
- 12min @ 6'00''/km
- 5 lots of:
- 1.0km @ 5'00''/km
- 1.0km @ 6'15''/km
- 10min @ 6'15''/km
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Intro: The Running Channel recently profiled a world-record holder from Kapchorwa whose training system has concrete takeaways for any runner. Here’s the breakdown, plus a session you can try this week.
Key points
- Altitude training between 1,800-2,500 m (Kapchorwa) builds aerobic capacity and leg strength.
- Hill repeats (1 km up, 1 km down) anchor the weekly routine.
- Long tempo runs on flat sections (around 45 min) develop sustained threshold speed.
- Basic nutrition based on posho (ugali) with vegetables and milk meets the energy demands of training.
- Visualization, discipline, and training with committed coaches and teammates support the gains.
Workout example
Kapchorwa hill-repeat: find a hill with roughly a 1 km incline.
- Warm-up 10 min easy jog on flat terrain.
- Run 1 km uphill at hard but sustainable effort (about 85-90% max HR).
- Turn around and run 1 km downhill easy, with good form.
- Repeat 4-6 times (8-12 km of hill work).
- Cool-down 10 min easy jog.
Tempo alternative: on a flat plateau, run 45 min at comfortably hard pace (just below race pace) to sharpen threshold.
Practical tips
- Follow hill repeats with a brief core routine: planks, side planks, and single-leg bridges.
- Eat posho or ugali with milk before longer workouts for carbs and protein.
- Spend time before running visualizing yourself strong through the finish.
- No altitude? Add more hill repeats or increase treadmill incline work.
Closing note: Run the hill-repeat or plateau tempo this week, adjusting effort and reps in the Pacing app to your fitness.
References
- We Met The Man Who Can’t Stop Breaking World Records - YouTube (YouTube Video)