Kenyan Introductory Strides

Workout - Kenyan Introductory Strides

• 10min @ 5'45''/km
• 12 lots of:
  • 100m @ 4'30''/km
  • 100m @ 5'45''/km
• 10min @ 6'00''/km

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Ben Is Running walks through his first track session in Kenya in this video (My First Track Workout On A Kenyan Dirt Track (Kenya Experience DAY 3)). We’ve extracted the main workout and key training principles below so you can adapt them to your own runs. The full video provides additional context and detail.

Key points:

• Your first track session in Kenya should mix easy running with introductory speed work, keeping altitude adjustment in mind.
• Main workout: 12 × 100 m strides followed by 100 m easy jogs, with each stride at roughly 5K pace (~3 min/km) and recovery at a similar effort level.
• Altitude intensifies perceived effort, so stay hydrated, replace electrolytes, and keep recovery truly relaxed.
• Kenyan elite runners emphasize recovery between sessions, running easy days at 5–6 min/km and treating them as genuine recovery, not additional training stimulus.

Workout example:

12 x 100 m fast strides
  – run each 100 m at about your 5K pace (≈3 min per km)
  – follow with 100 m easy jog recovery (no full recovery, keep heart rate up)
Total: ~1.2 km of fast work, ~1.2 km of recovery

Adjust these paces to your current fitness level using the Pacing app.

Closing note: Take this 12 × 100 m session to your local track, modify the intervals to suit your fitness, and log it in Pacing. Enjoy the workout.

References

• My First Track Workout On A Kenyan Dirt Track (Kenya Experience DAY 3) - YouTube (YouTube Video)