Duration and distance are the two main factors Kenyan long-distance running coaches often use to design weekly or monthly training programs for their runners. It could be a one-hour or a 12km easy run; a 40-minute or a 7km jog; a two-hour or a 25km run; a 3hr or a 30 km long run, among many other options.
However, copying the training programs of elite runners may not work well, since marathon training is dynamic, depending on how the body responds to past workouts, the runner’s fitness level, and the remaining time to one’s biggest running goal. That is why I design individual running training programs for the runners that I coach online.
The simplicity of Kenyan long-distance training
A typical Kenyan training approach is devoid of many complications, such as using heart rate monitors to pace workouts. In fact, one interesting observation one will make about Kenyan runners when visiting their favorite high-altitude training centers in Kenya is that the warm-up and cool-down durations are at times determined by how far the runner lives from a track facility or a favorite spot for starting road workouts. Even more interesting is that some runners run without watches.
But, like an experienced cook who doesn’t need a spoon to measure ingredients while preparing their favorite dishes, Kenyan long-distance runners and their coaches have perfected ways to measure their workouts. Some runners even pace 65-second 400m laps without their watches.
It is these simple long-distance training methods that continue to put Kenyan runners among the best in the world, with the late Kelvin Kiptum becoming one of the latest wonders at the 2023 London Marathon.
If training programs are based on distance alone, an easy run for one runner could be a hard run for another. That is why in my individualized coaching programs, which are typical of other Kenyan coaches, I use “perceived feelings” more when designing my training programs – Jog, Easy, Moderate, and Hard.
Here is how to roughly understand themn.
Jogging is so close to your walking pace that you are hardly lifting your legs off the ground. Easy is when you are actually running but not straining in any way; it is that pace at which you are able to have a conversation but still keep running at it. Moderate is a relatively hard run, but that in which you can still reserve some energy for another faster gear. Hard is your race pace, or even faster, depending on the distance and type of workout.
Usually, I will be basing my workouts mostly on duration rather than distances in the early stages of training so that runners can be able to comfortably finish the workouts even if they feel the need to go slower. As long as they finish the minutes stated on the workout, the purpose of the workout is achieved.
So, as your personal running coach, what will be more important to me when checking out whether my programs were followed is not so much the distance or speed but the duration you took on your feet. A one-hour easy run could take some runners up to a distance of twelve kilometres, while others could hardly cover five kilometres.
As training progresses, there will be a need for runners to do some more race-specific training. Tempo Runs and other speed workouts would help the runners try and gauge the paces they are able to sustain and make some predictions for their planned races.
Bart Yasso’s famous 800m intervals training that has been used by some runners over time to estimate the time they are able to run a marathon comes to mind. According to the formula, the average time in minutes and seconds that you do in each of the ten 800m intervals will be the approximate time you will run a marathon in hours and minutes. For example, if you can do an average of 2 minutes and 30 seconds for each 800m interval, then your marathon time will be around 2hrs 30 minutes.
As training progresses, your perceived effort also changes.
Personally, I have found out that my distances change over time while going out for my usual 1hr 10 minutes morning runs. I tend to hit around 12 km when early on my training cycle and gradually reach up to 16 km as my body adapts to training and gets ready for a competition season. The perceived effort will feel the same for the distances, and the recovery times –by feel and according to suggestions from my GPS watch- may even begin to shorten.
The fitter and lighter the runner gets after a month or so of training, the easier they will be able to tackle more race-specific workouts, like Tempo Runs, Fartlek Runs and track intervals. They could even do some mock races in preparation for their goal race.
FAQs on Kenyan Marathon Training
How do Kenyan long-distance coaches issue training programs and why are duration and distances used?
Duration and distances are the two main ways coaches issue weekly or monthly running training programs. However, training is individualized because it depends on how the body responds to past workouts, the runner’s fitness level, and the time left before a big goal. That is why I design personalized programs for the runners I coach online.
What is the simplicity of Kenyan long-distance training and do runners rely on watches or heart rate monitors?
Kenyan training is devoid of many complications, such as heart rate monitors for pacing. Some runners even train without watches; they measure workouts by feel and simple pacing cues, using familiar spots and laps to gauge effort.
How are workouts categorized and what do Jog, Easy, Moderate, and Hard mean?
Jogging is close to walking pace with little leg lift; Easy is running without strain and at a pace where you can have a conversation; Moderate is a relatively hard run with energy left for a faster gear; Hard is your race pace or faster, depending on the workout.
Why are durations emphasized in the early stages of training and how does progression affect training outcomes?
In the early stages, workouts are often based on duration rather than distance, so runners can finish the sessions comfortably even if they slow down. A one-hour easy run may cover different distances for different people, but the goal is to complete the stated minutes, not to hit a specific distance.
What are tempo runs and Yasso 800s, and how do they help predict marathon performance?
As training progresses, runners incorporate tempo runs and other speed workouts to gauge the paces they can sustain and to predict race performance. The Yasso 800s method estimates marathon time by averaging the times of 10 800m intervals; for example, averaging 2 minutes 30 seconds per 800m suggests a marathon time of around 2 hours 30 minutes.