Marathon Simulation Long Run

Workout - Marathon Simulation Long Run

• 17min 30s @ 9'00''/km
• 25.0km @ 7'30''/km
• 12min 30s @ 10'30''/km

Ready to start training?

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

Try in App Now

workout/marathon-simulation-long-run-33f0f0f8

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

Intro

This breakdown covers “25KM Long Run On Mobien Road + Kenyan Drills Session (Kenyan Experience DAY 12)” from Ben Is Running—a solid session worth studying before you hit the pavement. The video walks through every step, so watch it for the full context.

Key Points

• Altitude training: The run occurs at ~2,200 m (7,200 ft) in the Moiben region, delivering flat, high-elevation mileage.
• Marathon‑pace long run: 25 km run at roughly marathon effort (about 3:48 / km on the flat, slower on hills).
• Pacing strategy: Break the distance into 5 km blocks, using a beep‑every‑5 km timer to dial in race-like pacing.
• Kenyan drills: A brief (20‑30 min) post‑run sequence featuring dynamic “dance‑style” movements that prime muscles ahead of races or hard sessions.
• Recovery tip: Quick carb-heavy meal (porridge, honey, mandazi, banana) after finishing to restore glycogen stores.

Workout Example

Altitude 25 km Long Run

1. Warm‑up: 3.8 km easy jog (~20 min total, 10 min out/10 min back).
2. Main set: 25 km steady run at marathon effort.
   • Target ~3:48 / km on flat sections.
   • Splits will be slower on climbs; the athlete hit 3:37, 3:46, 3:59, and 3:49 / km across the four 5 km segments.
   • Aim for a heart rate around 165 bpm (≈ marathon race‑pace HR).
3. Cool‑down: Easy jog or brisk walk back to your car.

Kenyan Drill Session (20‑30 min)

• Perform a sequence of energetic, rhythmic drills (high‑knees, butt‑kicks, skipping, side‑shuffles) in a flowing group format.
• Use the drills as a pre‑run activation routine before races or hard workouts, not after long runs.
• Adjust the duration and intensity to match your fitness level.

Closing Note

Try the altitude-adjusted 25 km marathon-pace run, then add the Kenyan drill routine to your pre-run warm-up for extra muscle activation. Fine-tune your paces using the Pacing app to match your current fitness and local elevation, and feel the difference in race confidence and endurance. Enjoy the miles!

References

• 25KM Long Run On Mobien Road + Kenyan Drills Session (Kenyan Experience DAY 12) - YouTube (YouTube Video)