Experience Kenyan Training plan

24/07/2026

What are your training goals, and how do you think training in Iten could help you achieve them? Share your thoughts in the comments below! ⬇️ Let’s inspire each other to reach new heights!

20/04/2026

We started the week very well

07/01/2026

Consistent always win my Friends

09/04/2025

Speed work Session

09/04/2025

25/01/2025

Join us for an unforgettable experience filled with expert coaching, daily runs on scenic trails, and the chance to connect with fellow runners from around the globe. 🏅 Whether you're a seasoned marathoner or just starting out, there's something for everyone!

Curious about our itinerary? We’ve packed in exciting activities, including strength training sessions, nutrition workshops, and cultural experiences that will enrich your journey.

👉 What are you most excited to experience at the Iten Training Camp? Drop your thoughts in the comments below! Let's get the conversation going! 💬💪

21/01/2025

🏃‍♂️🌄 Calling all running. Have you ever dreamed of training at the legendary Iten Training Camp? This is your chance to experience the heart of Kenya's running culture! 🏅✨ Whether you're a seasoned marathoner or just starting your running journey, Iten offers breathtaking views, world-class coaching, and an inspiring community of athletes.

We want to hear from you! What are your training goals, and how do you think training in Iten could help you achieve them? Share your thoughts in the comments below! ⬇️ Let’s inspire each other to reach new heights!

07/01/2025

**8-Week 5K Training Plan (Beginner-Friendly)**

This plan focuses on gradual progression to minimize injury risk.

**Key:**

* **RPE:** Rate of Perceived Exertion (1-10, where 1 is very easy and 10 is maximal effort)
* **Rest:** Complete rest or light activity like walking

**Week 1**
* **Monday:** Rest
* **Tuesday:** 20-minute easy jog
* **Wednesday:** Rest
* **Thursday:** 15-minute easy jog
* **Friday:** Rest
* **Saturday:** 30-minute easy jog
* **Sunday:** Rest

**Week 2**
* **Monday:** Rest
* **Tuesday:** 25-minute easy jog
* **Wednesday:** Rest
* **Thursday:** 20-minute easy jog
* **Friday:** Rest
* **Saturday:** 35-minute easy jog
* **Sunday:** Rest

**Week 3**
* **Monday:** Rest
* **Tuesday:** 30-minute easy jog
* **Wednesday:** Rest
* **Thursday:** 25-minute easy jog
* **Friday:** Rest
* **Saturday:** 40-minute easy jog
* **Sunday:** Rest

**Week 4**
* **Monday:** Rest
* **Tuesday:** 35-minute easy jog
* **Wednesday:** Rest
* **Thursday:** 30-minute easy jog
* **Friday:** Rest
* **Saturday:** 45-minute easy jog
* **Sunday:** Rest

**Week 5**
* **Monday:** Rest
* **Tuesday:** 40-minute easy jog
* **Wednesday:** Rest
* **Thursday:** 35-minute easy jog
* **Friday:** Rest
* **Saturday:** 50-minute easy jog
* **Sunday:** Rest

**Week 6**
* **Monday:** Rest
* **Tuesday:** 45-minute easy jog
* **Wednesday:** Rest
* **Thursday:** 40-minute easy jog
* **Friday:** Rest
* **Saturday:** 55-minute easy jog
* **Sunday:** Rest

**Week 7**
* **Monday:** Rest
* **Tuesday:** 50-minute easy jog
* **Wednesday:** Rest
* **Thursday:** 45-minute easy jog
* **Friday:** Rest
* **Saturday:** 60-minute easy jog
* **Sunday:** 50-minute easy jog

**Week 8**
* **Monday:** Rest
* **Tuesday:** 45-minute easy jog
* **Wednesday:** Rest
* **Thursday:** 40-minute easy jog
* **Friday:** Rest
* **Saturday:** 5K Race!
* **Sunday:** Rest

**Important Notes:**

* **Listen to your body:** Rest when needed. Don't push yourself too hard, especially in the beginning.
* **Warm-up and cool-down:** Include a 5-10 minute warm-up (light jogging, dynamic stretches) and a 5-10 minute cool-down (walking, light jogging, static stretches) for each run.
* **Hydration:** Drink plenty of fluids throughout the day, especially on training days.
* **Nutrition:** Eat a balanced diet to support your training.
* **Strength Training:** Consider incorporating strength training exercises 2-3 times per week to improve running form and prevent injuries.
* **Find a Running Buddy:** Running with a friend can help you stay motivated and make training more enjoyable.