I wanted to create a video about how Kenyan athletes do their easy runs, but I figured I should first write a blogpost about it.

How long do Kenyan athletes do their easy runs

first of all, easy runs among Kenyan runners do not make so much of their training portions, compared to Fartlek’s, long runs, speed work, hill workouts and track intervals.

Most easy runs in Kenya are done by runners in a group or individually since most have no access to professional coaches. The easy runs may start at early morning 6.00-6.20am, 10am or 4pm in the evening depending on their preferred schedule. most prefer early morning, but foreign athletes who don’t manage to catch up with this group since they are still asleep at that time can manage for 10am or 4pm in the evening.

The easy runs are done in red soils available allover the area, although the government is actively paving more roads runners still manage to find areas where they can train on soft loam soils.

Kenyan athletes covers approximately 15 to 25 kilometers for their easy runs mostly at 40minutes which always ends with stretching. So you might be wondering how slow are easy runs in Kenya?. The answer is a pace where runners are able to hold a conversation.

These easy runs are done earlier when runners are preparing for a harder run maybe later on he day or as a recovery of a previous harder session. The easy runs may be thrice or 4 times a week, lets say Mondays, Wednesdays and Fridays.

Most Kenyan athletes don’t have fancy equipment’s or GPS to measure their paces but their paces are usually 3 to 4 minutes per kilometer in the first 1Km and 4 to 6min per Km at 19KM.

Which zones do Kenyan Athletes do their easy runs?

Kenya especially ITEN has Inspiring Locations for runners to train. The endless dirt trails, tracks and roads across the Great Rift Valley offers various locations for athletes training.

Why easy runs are important for Kenyan athletes

Most bulk of Kenyan running is done in much faster paces, but easy runs are important for Kenyan athletes because;

Active Recovery: The Kenyan Shuffle serves as an active recovery session, especially after a more intense first session or as a “wake up” early morning session before a rigorous track workout later in the day.

Frequency: Kenyan runners typically run 10-12 times per week, and easy runs make up a significant portion of their training regimen, aiding in recovery and building endurance.

Energy Distribution:

Progressive Runs: Kenyan runners often engage in progressive runs, starting slowly but gradually increasing the pace throughout the session. These moderate-paced runs are a staple of their training routine, enhancing aerobic fitness and building endurance.

Training Structure: Kenyan training typically involves three slots per day, with the morning session being the main run and the secondary session being the easy run or another form of recovery. The primary focus is on the morning runs, which are often missed by visiting foreign runners who prefer to train later in the day.

You can let me know what you think about Kenyan easy runs in the comment section below or write me a email.