Kenyan Progressive Long Run

Workout - Kenyan Progressive Long Run

• 12min @ 5'40''/km
• 6.0km @ 5'40''/km
• 6.0km @ 5'10''/km
• 6.0km @ 4'40''/km
• 10min @ 5'40''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/kenyan-progressive-long-run-f1f5cf23

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

Ben Is Running’s video London Marathon Training Begins with 3 weeks In KENYA breaks down a solid foundation for altitude training. Watch the full version for complete context, but here’s the core workout you can adapt to your own training today.

Key Points

• High-altitude training in Iten slows your easy-run pace by 30–40 s/km; rely on heart-rate zones (around 135 bpm) to keep effort manageable during the first 5–6 days of acclimatization.
• The focus is base-building: easy runs, progressive long runs, and occasional strides to build fitness without burning out.
• Progressive long runs (start controlled, build toward steady-state pace) help you practice finishing strong while your body adapts to altitude.
• Schedule short races (5K, 10K, half-marathon) to test your fitness and maintain momentum through the camp.

Workout Example

Day 1 – Easy Run

• Distance: 8 km
• Pace: ~5:05 min/km (heart-rate ~135 bpm)
• Note: You’ll run about 30–40 s/km slower than sea-level fitness suggests.

Day 2 – Easy Run + Strides

• 12 km at easy pace
• 10 × 15-second strides (quick bursts, no recovery jog)
• Average pace: ~5:29 min/km (roughly 1 min slower than your typical sea-level pace).

Day 3 – Long Progressive Run

• Distance: 26 km
• Progression: ~4:40 min/km early, finishing near 3:40 min/km (gradual shift).
• Keep heart-rate between 130–140 bpm throughout.

How to Use These Workouts

• Watch your heart-rate closely; don’t push hard on recovery days.
• Spend your first 5–6 days letting your body adjust before you add speed work.
• Dial in your easy-run pace significantly slower to manage altitude stress.
• Aim to build weekly mileage toward ~180 km as the camp progresses.

Closing Note

These altitude-adjusted workouts can be your template—adjust the paces to match your fitness, log them in your pacing app, and use the training block to build momentum for London. You’re in for a strong block.

References

• London Marathon Training Begins with 3 weeks In KENYA - YouTube (YouTube Video)