A Typical Training Week for Running in Kenya!

Posted: February 18, 2015 in Robert Brouillette

  

Here is a typical training week schedule I’ve used for my high altitude training trip with my Kenyan friends, some international people, and of course the big groups of locals sometimes as big as 50-150 runners. This program is basically if you’re preparing for middle to long distance races either on the road or trail. I wrote this up off the top of my head and it all connects to my personal running but is still a good sign of what the basic Kenya trains like. Below you will find a summary of each day of training: 🙂

Monday = Two hill focused options are (1) 150-400 meter hill repeats for as many times as you feel (2) hilly route of 17.5-18.5K or 80-85 minutes.

Tuesday = Dirt track speed work of anything from 200 meters to the mile, 2K+ options is possible but not as common. You can choose just one distance or mix and match for as many reps and sets as you’d like. Every week is a different variation so you don’t usually do the same workout twice which is nice to always try something new. 100 meter strides x4 before and after the track session help to loosen up the legs.

Wednesday = Easy to moderate trail run of 18-19K or 80-85 minutes.

Thursday = Fartlek session of easy to hard in repetitions of 1:1, 1:2, 1:3, 2:4, 2:5, 3:6 or so on. The first number is the easy active recovery before the second number which is the hard effort. The longer the hard part is the more of a tempo it becomes and is not as fast. You can choose the number of sets you think is right. Usually the workout should last anywhere from 30-60 minutes.

Friday = Moderate trail run of 18.5-19.5K or 75-80 minutes.

Saturday = Long run moderate to hard of 25K+ or 100 minutes.

Sunday = Rest day so off from running for the average Kenyan, but when I’m still wanting to get a workout in you can run diagonals on the grass inside the track. In a ‘figure 8’ pattern you run the diagonal parts hard like a sprint and active recovery on the short straight away part in the ‘end zones.’ You can choose to repeat that for 30-60 minutes.

Notes:

  • All runs above start in morning at 6-9AM depending on group.
  • Easy run of 30-60 minutes start in evening at 4-5PM on Monday to Thursday.
  • Friday is a single run day so you can rest for following day long run and Saturday is also a single run day so you can recover for the upcoming week feeling fresh.
  • Hard effort runs like hill work, track and fartlek must warm up and cool down.
  • Before workouts has option of stretching but after is static/dynamic stretches.
  • Runs done progressively starting slow and gradually building the pace quicker.

   

There you have it. The running program above should get you about 140-180K (give or take depending on any changes an athlete may make. There is no perfect training schedule, it all revolves personally around the runner but doing this week after week has made me feeling stronger. Being the endurance mileage junkie that I am, it’s easy for me to get high kilometers but you really have to focus in and stay mentally focused on the fast stuff. The high altitude effecting your lungs, the suns hot heat, and rough trails can all play games with you but at the end of the day you got to remember you will go back to your home country feeling amazing. Hard runs are run very hard and easy runs are run very easy, simple as that, it’s the Kenyan Way. I truly believe I’m in the best shape of my life and am looking forward to seeing many PB’s this year and feeling more confident than I ever have in my fitness and where I’m going in life with this running career.

I’ve done this Kenya gig for 4 years now totaling 8 months, so I’m very comfortable with it, but if you are still confused, have any questions, suggestions, or feedback, please let me know. I could go on talking about Kenya running forever about all sorts of things. I’m always willing to help when I can. I want to see all my friends and followers be the best runner they can too.

To see what I’m up to you can always checkout my social media’s: http://www.facebook.com/RunnerRob4Life & http://www.Twitter.com/RunnerRob4Life & https://www.strava.com/athletes/4446950

Here is an interview I had with Michelle The Runner about life as an international runner training in Kenya:
http://michelletherunner.com/2015/02/13/training-like-a-kenyan-an-interview/

Here is Canadian marathon Olympian, Reid Coolsaet’s scoop on how he saw training in Kenya:
http://reidcoolsaet.com/2015/01/07/kenya-2015-new-year/

Even though I’m not living or training with Lorna Kiplagat’s camp, many international athletes do:
http://www.lornah.com

Until next time, Runner Rob out, stay happy my friends!

   

#BeSuperior #RoadToTYS10K #MzunguPower #CantWontStop #ENDURrob #TrainHardWinEasy #MenAtWork #CanadianMzungu #YoungWildFree #KenyanWay #MakeExcellentHappen #ItsPossible #Runday #RunForLife #1Sport1Love #LongMayWeRun #HeavyInTheGame #RiseAndGrind #TheShoeMustGoOn #ItsPossible #ThisIsMyDay

Robert Brouillette 😀

 

 

 

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Comments
  1. Chris says:

    Reblogged this on To Quiet The Mind and commented:
    Amazing workouts!

  2. Chris says:

    Those are huge groups! What’s the dynamic like in those groups?

  3. […] fast Canuck runner Rob Brouillette  (Runner Rob -The Canadian Mzungu, as he signs his emails) describes his Kenyan experience during […]

  4. Ravinder Singh Bhatia says:

    Thanks for sharing the marathon training shedule of best marathoners in the world . I am 57 year old half marathoner will try this training. Thanks.

  5. Massimo Boscaini says:

    Hi Robert,

    Regarding the Monday option 2 hill training, do you mean 17.5/18k all uphill or with ups and downs?

    Thank you.

    Massimo from Italy

    • Hi Massimo,
      The group would meet in town and start this run on dirt roads for about 5K just to get to a certain forest, from their the pace picks up steadily as they go up and down weaving around on trails and then 5K back to where we started. The short answer is its a mix of up and down to keep the pace flowing (more effort based workout rather than pace specific). All the best in your training.

  6. […] Click here for more information about their weekly training regime. […]

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