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

Here’s a breakdown of SIMPLE 15 Minute KENYAN HILLS Workout To Improve SPEED (Kenya Experience DAY 9) from Ben Is Running. The video is well worth watching — we’ll walk through the key takeaways so you can get started with this session right away. Head to the full video for complete context and form cues.

Key Points

• Gradual warm-up run: begin at a relaxed ~5:15 min/km pace, then build toward 4:44 min/km by the end. This approach helps your body adjust to training at 2,400 m altitude.
• Hill repeats: spend 15 minutes running up and down a short (~50 m) dirt hill with a gentle slope. Aim for 6–8 reps, keeping your stride quick and explosive rather than grinding.
• Heart rate shifts: after spending a week at altitude, you’ll notice your HR dips about 12 bpm at the same running speed—a sign your aerobic system is adapting well.
• Workout role: this session preps your body for a harder track effort the next day by combining easy running with sharp hill work, without full exhaustion.

Workout Example

• Warm-up: jog for 5–10 minutes at an easy clip (around 5:15 min/km).
• Hill repeats:
  1. Pick a 50-meter dirt hill with a moderate grade.
  2. Sprint up hard for roughly 15–20 seconds (about 5 km/h intensity), maintaining snappy, controlled strides.
  3. Recover by jogging or walking back to the bottom.
  4. Complete 6–8 reps, keeping your total hill time around 15 minutes.
• Cool-down: finish with 5–10 minutes of slow jogging, aiming for a conversational pace (around 5:30 min/km), then stretch.

Closing Note

Give this compact hill session a shot—feel free to dial the hill distance and repeat count to match your current fitness level in the Pacing app. Soak up the speed gains and altitude-training effects, and adapt the workout to your schedule as needed. Run well!

References

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