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 offers concrete takeaways for any runner. Here’s the breakdown—and a session you can try this week.

Key Points

• Altitude training between 1,800‑2,500 m (Kapchorwa) increases aerobic capacity and builds leg strength.
• Hill repeats—ascending and descending 1 km each—anchor the weekly routine.
• Long tempo runs on flat sections (~45 min) develop sustained lactate-threshold speed.
• Basic nutrition centered on posho (ugali) with vegetables and milk supports the energy demands of training.
• Visualization, discipline, and training alongside committed coaches and teammates support mental and physical gains.

Workout Example

Kapchorwa Hill‑Repeat – Locate a hill with roughly a 1 km incline.

1. Warm‑up 10 min easy jog on flat terrain.
2. Run 1 km uphill at a hard, but sustainable effort (≈85‑90 % max HR).
3. Turn around and run 1 km downhill easy, focusing on good form.
4. Repeat 4–6 times (total 8–12 km of hill work).
5. Cool‑down 10 min easy jog.

Tempo Alternative – On a flat plateau, run 45 min at a comfortably hard pace (just below race‑pace) to sharpen your 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 to supply carbohydrates and protein.
• Before running, spend time visualizing success—see yourself running with strength through the finish.
• Can’t access altitude? Build additional hill repeats into your schedule or increase treadmill incline work.

Closing Note: Run the hill-repeat or plateau tempo this week, adjusting effort levels and repetition counts in your Pacing app to align with your fitness. Sustained effort and intentional practice drive the results—review the full video for additional context and behind-the-scenes insight.

References

• We Met The Man Who Can’t Stop Breaking World Records - YouTube (YouTube Video)