The training in Iten, Kenya is considered world-class for a number of reasons. The altitude is one of them, athletes from around the world flock here to train with other elite and sub-elite runners in the environment. This week’s session has been inspired by the running in Iten, Kenya. This is a great workout for someone training for a half to a full marathon (whether part of an Ironman or 70.3).
Each week I will be posting the Friday Fartlek Run Sessions that you can do to enhance your running. Fartlek is a Swedish term that runners often use and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.
The inspiration for this workout came from a couple of Instagram posts from @don_tomasi222 and @julien_wanders who are currently in Iten, Kenya at 2,300m altitude training. I’ve modified the session to be more achievable for non-elite athletes.
Kenyan Fartlek
- 10min WU Level II;
- 3 sets of:
- 5x 1min Level V, 1min Level II RI;
- 6min RI between sets
- 10min CD Level II;
- 10min Stretching
The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level II for ten minutes.
The main set is made up of three sets of five reps, one minute of duration at Level V. Between each rep take a one-minute Rest Interval (RI) jogging at Level II. Once you’ve done your fifth rep of each set take a six-minute Rest Interval (RI) jogging at Level II.
The Cool Down (CD) is at low-intensity jogging (Level II) for a minimum of ten minutes.
Finish with 10 minutes of stretching to assist with the recovery.
The squad that did the session in Kenya did five sets, covering nearly 20km in 70 minutes at an average of 3:34 min/km. Their max pace was 2:36 min/km!!!!!
If you would like further advice feel free to contact me.
I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.
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