Fartlek Training: The Secret to Distance Running Success in Iten, Kenya
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- čas přidán 14. 02. 2019
- Iten, Kenya is known for being a mecca for distance runners, and for good reason. One of the main reasons for this is the use of fartlek training, a staple diet for distance running. Fartlek training is a simple yet effective tool that can be modified to fit your ability or fitness level.
On Thursdays, the workout varies from 1/1, 2/1, 3/1, and sometimes 5 on 2 off. These workouts are open to anyone, and can attract up to 200 runners starting the workout on the rolling dusty red dirt roads.
If you ever find yourself in Iten, I highly recommend trying one of these community workouts. Not only will it help improve your running, but you'll also get to experience the unique culture and camaraderie of the Iten running community. So lace up your shoes and join the pack for a fartlek workout in Iten!
Read the blog post - www.mauirunner.com/2019/02/ru... - Sport
I wonder how much distance they covered overall. I know the true pain of this type of workout. This is no joke on the respiratory system. It will test your mental strength too. Great job.
This is incredible. The grouping together then surging ahead, the rhythm of the whole, the effort. Simply amazing.
I absolutely love the red soil and the greenery
That looks like a beautiful training environment. Good work.
Mahalo - Iten is an amazing place to train. Farmland, soft dirt roads, and lots of company.
The running form here is so on point its inspiring
Damn, their body is really made for running
No, it's running that made their body!!
Hard work but most importantly it’s their diet that keeps them looking like that
Dx Fire indians are not known for sports
strange comment that undermines their hard and smart work
SANKU na genetically they are really skinny but yeh they do work extremely hard to keep fit and in shape
Great video. Something I‘ve never seen before, thanks for taking us along
Mahalo from Maui.
Great co-operation, discipline and love among peoples!!
Miss ya bud. Love that I can watch you do these things via youtube
Great to hear from you Justin - we are still living on Maui. It would be great if you could make it out some time. Aloha
Their running form is astounding
A mis 38 años y apenas llevo dos años en el maravilloso mundo del running dicen que nunca es tarde, tengo metas de por menos competir en mi México 🇲🇽
Actualmente ando tratando de bajar mis tiempos. 21:34 es mi tiempo en 5 k
Espero este fin de año bajarlo un minuto.
Y el próximo año bajar en el transcurso del año dos minutos
Ánimo!
💪😎👍
Translation please
Wow superb unity and discipline
I really want to go there and train.
@Michael Watson E-mail Sweatelite.com they have trips to Kenya reasonably priced every one loves it you get to run with the Kenyans, they will give you info if you are serious.
Welcome
Muy buena motivación y videos de ayuda pedagógica saludos y continúen asi
These guys are amazing wow
Their speed is unreal
Muito legal! Fartlek é tudo de bom!
por eso son buenos corren sin miedo los felicito desde puerto rico 💪🏾💪🏾💪🏾
I want to move to Kenya!
I like a Fartlek - this is my favourite training of run.
You just like saying "Fart"
what an amazing bunch of guys eh..my sport in my younger days so I know how to fully appreciate what is going on here.
Monster! Nice video, fnk
Mahalo it was fun putting it together, plus I wanted to show what these workouts are like in Kenya.
their "off" is still faster than me :-(
Point?
Thanks for ur sharing.
good training 💪🏻💪🏻
That running surface is good for your joints.
They call in natural running. Most of Iten is dirt roads - helps build joints, arch, and hips. Stay off the roads when you can.
@@Mauirunner so would I be better off on gravel then road? What about grass? Im in US and struggle to find anything but road. I especially struggle with the fact that I'll temporarily be in country and have to run on slanted road, no side walk.
Gravel would be better. I often have to look for grass along a bike path. Or often I will do a run at a local park - lots of loops but almost all on grass. Happy training.
@@Mauirunner thank you!
Grass dirt road soft dirt roads are healthy and better for your body. Stay off any hard surface
Bravo a vous tous.
Mahalo Momo for all your comments. Aloha from Maui.
wow incredible. i wish i could run faster like kenyans
want to run faster? just 2 words! Move to Iten!!! :P
@@AdrianTap thats 3 words
Great vid, really enjoyed it
Thanks. It was amazing to take part in these workouts as well as watch them. No surprise these guys and gals kick ass when they are doing this type of aerobic work for weeks, months, and years at 7'800 feet.
I think everything excellent for our life just by natural food and very hard training 😊😊
What a great sample of athletes working together. I don’t have much time to run these days but I should probably start incorporating these workouts. It looks very resourceful of ones time!
Fart leak is a basic and an important one to master.
Very nice l wish do alle this exercise with the group
Wow, only elite here, what an awesome experience will be training with you guys 😎😎😎😎
Iten is a place for anyone who love running
Absolutely beautiful.
Aquele comentário brasileiro que você está procurando 🇧🇷
Beautiful place
This is really cool! How did you link up with this training group? I've always wanted to visit to run with a group like this just for the experience.
It is very easy in Iten. Just ask - they have two weekly group fartlek workout that anyone can join. I would highly recommend coming here if you want to learn more. Look for cheap airfare, and living here is cheap, very cheap.
Its easy brother Visit Kenya a place called Iten. We are welcoming people.
@@youngsaka6681 What language is mostly spoken there? I know that a lot of people speak English, but, it is Swahili the most common or there is another one? Thanks a lot in advance!
I've been using this method for years and I definitely agree it works!
I know this is a steady part of their training diet.
Nosotros hacemos quedadas de 100 o 150 en pamplona navarra españa.saludos
GREAT & MOTIVATING.
So smooth
True running video .....
Esse treino parece ser muito bom!!!
Amazing
This very nice l wish running with this group
AMAZING
They were saying " focus only on 1)running 2) Running 3 RUNNING "
Plz i need some schedule and workouts for long run
Verry good 👍😉
Crazy speed
Nice vid this is what i’m looking for. May i know what’s thier intervals? Sorry newbie here on running.
They do, 1 on 1 off, 2/1, 3/1, and 5/2 - between 6k and around 15k
I always had to do my fartlek alone, but racing against others is the way to go I think eh.
The first one we did felt like a race. I would imagine that once you adapt to the training it works great as long as you do no hammer it every time. Huge fartlek is a great training tool
My team does this as a workout and it's definitely tuff
Did this today. It will make you dig
That is why it is great to add it into your training.
Wow these guys can run
Ótima corrida
Very nice
Los kenianos entrenan con muchas ganas y dedicacion son super atletas.
💪🏻Strong men
Nothings better to see 100+ kenyans breaking my country's national record over 100 times
It is amazing the depth of runners in Iten
How do maintain the body for running to far...
Watching from Madrid spain Europe. Iten home.keep it up guys
Maravillosos los Kenianos.
namoral vou para esse lugar treinar
Good running
Must have been a cool experience running with Kenyans. But they can sure run fast and pick up the tempo when they need too.
They're running no less than 10 mph
synthrone I believe between 12 - 13 mph because 10 mph translates to a 6 min mile pace while as 12 mph is a 5 min mile pace.
Nice
Success is a choice.
I didn’t read every comment but after training on rutted, uneven, rock covered, poop covered, and at times muddy roads, a paved road must seem like a stroll in the park. 08/12/2020
Run forrest, RUN!
One chance!!
Omg, they are fast
Does anyone know what the best recovery shake brand to take after a long hard run/ track session???
Electrolytes and a nice (natural meal). Don t get sucked in the whole processed stuff. But maybe this is not available for you...
Incredible... how many degree is the daylight temperature there ? Looks hot
The city is quite high in altitude so temperatures are never too hot
Iten is close to the equator. High elevation so temps in the 85 F in the day and 50 - 60F on a cool night.
@@Mauirunner 85°F equivalent to around 29°C.. so its quite hot, I can say for sure because the temp is almost similar to my country Malaysia.. although in my country, it can get higher im range 29°C to 35°C(or to 38°C).. such endurance that those runners have, no wonder they are the best in the world.
What is the proper way to breath in running
relaxed and get lots of air.
is Luke kibet in the group?
Damn..gread train
I wonder what the local people who don’t run and just live there think of all the running issue there
Just a way of life in that town - I think 1 out of 4 people who live there are runners.
Very supportive, that i can say
We feel happy,we love seeing them prosper. Personally, I was in that group of training and also a local, but I switched to a different carrier but am happy,it made me who I am today.
Dude! Almost 300k views!! Wow!!
Thanks Jon - hope to see you guys on the big Island soon - the trail running is amazing.
@@Mauirunner Can't wait to see you there!! I want to get a boat and visit you that way from Maui when we get bak to Maui.
I want to train in Kenya anyone please help me.... I'm middle distance Athlete from India
Wait till the pandemic is over, and train, eat, and sleep
@@Mauirunner I want to contact you... +919489242149 this is my number message me sir
Come I host you, am in Iten Kenya, City of champions
Dios bendiga los africanos, son máquinas con características súper especial para correr carreras desde los 800 mts hasta los maratones; ademas son muchos y muy apasionado por la carreras.
Netflix adaption be like
how many minutes fast? how many minutes slow? and how many times repeat all?
I observed in Iten that they had 4 main fartleks. 1on / 1 off, 2/1, 3/1, and 5/2. Runners will doing anything from around 6K to 15K.
São Paulo ,Brasil São Silvestre
What is this training pace?
Hard to judge, but I would guess that is around 2'45 - 2'50 per K
Relaxing😎
Beautiful, strong runners. No women?
There are women in the group, most of them in front of me when I joined in. 😝
@@Mauirunner haha awesome. Very inspiring video.
I liked Running
Just curious what is their pace per km
Not sure what they average sub 5 min mile for the fast for sure.
Think their training pace is faster than most countries local races lol
How did you come about training in Iten?
It is something that I have been wanting to do for 15 years. HATC has been around since 1999 I believe.
@@Mauirunner I love that you took advantage of the opportunity to go and are sharing your experience. I appreciate it greatly!
how a can join there to when a come to kenya
Welcome to Kenya 🇰🇪🇰🇪 it's way too cheap and people are welcoming as well
Just call me
Can anybody help me I want to be like this toprunas
As they down the red gravel road, there is no dust being kicked up by the camera vehicle. How?
I had to gently blow the camera every 5-10 minutes
Real lion boys,!!!
Sacan corredores a destajo
E só pace 3 kkkk mutantes
Their casual runners are our pros lol
For sure - imagine a road race in Iten.
They don't have hips
अशक्य ही शक्य करतील श्री स्वामी समर्थ महाराज🌏🌍💪🙏🕉️💓♥️🌎🌎🌺🌺🌺🌺🌺🌺🌏🌍🌍🌍👮🌺🌺🚩🚩💯💯💯🌏🌏🌏🌏🙏🙏🌏🌏🌍🙏💯💪💪🙏🙏💪🕉️🙏💪