Kenyan Hills Tempo
Workout - Kenyan Hills Tempo
- 10min @ 6'00''/km
- 2 lots of:
- 15min @ 4'30''/km
- 2min rest
- 10min @ 7'00''/km
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The Running Channel’s Kenyan Hills Workout: A Breakdown
The Running Channel covers How To Run Kenyan Hills in their video—it’s worth your time, and we’ve distilled the essential takeaways so you can put this into practice immediately. Watch the full video for additional context and coaching cues.
Key Points
- Kenyan Hills operate as a tempo-style workout rather than traditional hill repeats. The session involves running a continuous loop with varied terrain, where you maintain consistent effort across uphill, downhill, and flat sections.
- Any loop works—400 m to 1 mile is the typical range—and you repeat it for either a set duration or distance target.
- Target around 90% of max heart rate (threshold intensity) for the entire session; descents may bring HR down slightly, but you stay well above recovery levels.
- The workout builds leg strength, toughens connective tissue, and builds aerobic capacity with less pounding than short, hard repeats.
- Scouting your loop beforehand and bringing a partner can add structure and accountability to the session.
Workout Example
- Warm‑up: 10–15 minutes at an easy pace leading to your loop.
- Main set: 30 minutes of steady running on the loop (alternatively, two 15‑minute blocks separated by 2 minutes of easy jogging). Effort should feel identical whether you’re climbing, descending, or running flat ground.
- Cool‑down: 5–10 minutes of easy running or walking.
- Adaptation: Pressed for time? Use a shorter loop and cycle through it for 20 minutes; have extra capacity? Extend the duration or add another round.
Next Steps Try this workout on an upcoming run—scale the loop distance and total time to where your fitness actually is, and leverage the Pacing app to dial in effort against your personal heart‑rate bands. Enjoy the run.
References
- How To Run Kenyan Hills - YouTube (YouTube Video)