Kenya's North Rift Valley has produced generations of the world's greatest distance runners. Runners from around the world flock to these dirt roads to train with the great Kenyan masters. They come to breathe the thin air, eat the simple meals, and train together so that they might reach their full potential.
We want to bring this experience of community and exceptional training to runners around the world.
The first step, is to find a friend. Running Kenyan means running together. The first and most important thing you can do to improve your training is to find a friend to run with regularly. Lift each other up. Challenge each other. And go farther and faster together.
Second, making sure you’re varying your training. To reach new personal bests, you’ll need to run a mix of easy runs, speed work, and long runs. We’ve built our shoes specifically to match different types of workouts, so you have exactly the right shoe on your foot to make the most of each run.
Start by choosing the right shoe
If you want to get faster, then you’ll certainly need at least one speed workout each week. There a different types: speed-play (fartlek), tempo runs, hill repeats, and track work are the most popular.
No matter which you choose, the Iten is a shoe purpose built to help you get the most out of this type of training.
Iten or Lapatet
Most of your running should feel easy. It’s a great run to do with friends as you should be running at a “conversational pace” that allows you to speak in complete sentences.
For runners who like a close to ground feel, the Iten can be a great choice for easy runs. If you want more cushioning, check out the Lapatet.
As much as 50% of your weekly distance might be in one big long run. This is the capstone of the running week, and can be a great reason to get together with a group of friends.
Our next shoe, the Lapatet, has the cushioning you need for your long slow distance runs.
1 Week of Running Kenyan
For most of us, a few easy runs and 1 long run will be a week full of running. But if you’re building up for a race or generally want to get as fit as possible, it’s worth taking a look at how Kenyan athletes train.
No matter where you go in Kenya, training groups follow similar plans down to the day.
Here's what it looks like:
|Wednesday||Easy Day or Hills|
Some runners can rearrange their workouts, like moving the long runs from Saturdays to Thursdays and doing their speed workouts on Saturdays. It’s also important to allow some flexibility to allow for a mock race, fun run, or respond to how your body is feeling. However you choose to put together your week, just make sure you’re wearing the right shoe to make the most of each run.