Kenyan Hills 30 min Continuous With Flat Finish
A 30 minute continuous Kenyan hills loop, hard on climbs and flats with easier descents, followed by four 1 minute fast efforts on the flat.
- Duration
- 1 h 06 min
- Distance
- 13.2 kmestimated
- Effort
- 87
- Level
- Advanced
- Focus zone
- Threshold
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy 15 min, add strides | 15 min | 68-78% HRmax72-82% FTP |
| 2 | IntervalThreshold 30 min loop, hard up, relax down | 30 min | 88-92% HRmax95-101% FTP |
| 3 | RecoveryRecovery Easy jog 3 min | 3 min | 55-68% HRmax60-72% FTP |
| 4 ×Repeat these steps | |||
| 4.1 | IntervalVO2max 1 min fast on the flat | 1 min | 92-98% HRmax104-112% FTP |
| 4.2 | RecoveryRecovery Jog 1 min | 1 min | 55-68% HRmax60-72% FTP |
| 5 | Cool-downRecovery Easy jog | 10 min | 55-68% HRmax60-72% FTP |
About this workout
The continuous version of Kenyan hills asks for 30 minutes on a hilly loop without a single jog break. You run hard uphill and on the flats and let the descents bring the heart rate down slightly, but you never stop moving. It is a demanding mix of tempo running and hill strength.
Warm up for 15 minutes with a few strides. Run 30 minutes on a loop with at least one clear climb, working the uphill and flat sections and relaxing on the descents. Jog for three minutes. Then, on a flat stretch, run four efforts of one minute at about 5k effort with one minute of easy jogging between them, to bring back leg speed after the hill work. Cool down for ten minutes.
This is for advanced runners with a solid base of hill training, in winter or the early build phase. Build up to it through shorter versions such as 5 x 5 minutes.
Tips
- Pick a loop with a climb of at least 30 to 60 seconds.
- Ease off on the descent but keep the legs turning over.
- Build up to it with the 5 x 5 min version first.
Origin
A hill loop session widely used by club coaches under the name Kenyan hills.
Good for10kHalf marathonMarathon
Season phaseBaseBuild