HOW ARE THE KENYANS SO FAST?? | Complete Program Overview | Bonus content w/ Paul Chelimo

00:00 Intro
01:20 How to train like a Kenyan
02:26 Week overview
02:54 Should I do a second run?
03:38 The 80/20 rule
04:01 Week overview
04:29 Should I do a second run?
05:13 The 80/20 rule
06:09 Monday: Easy Run
07:08 Strides
07:57 Tuesday: Track Day
09:04 Wednesday: Medium Long Run
10:09 Thursday: Fartlek
11:12 Friday: Easy Recovery Day
11:55 Saturday: Long Run
14:00 Sunday: Recovery/Rest Day
15:32 Philosophy with Luis and Paul Chelimo
In this episode, Luis revisits what he's learned about how the most elite running culture in the world trains and gives a complete overview of what their typical training week looks like. He also includes lots of information about how to cater this program for yourself so you can train just like the Kenyans do.
Stay tuned to the end for a philosophical conversation between Luis and Olympian Paul Chelimo. They discuss the differences between the hustle culture of the west and the more laid back Kenyan approach which gives greater priority to rest and relaxation.
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Video produced by Nate Castner with Mountain Techne - To follow Nate / mtn_techne
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Video producido por Nate Castner con @mtn Mountain Techne -
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[@MrBalaboo]

This clip of Chelimo running around the track never gets old. I could watch it on repeat forever! Such incredible running

[@danmount007]

So true! Fascinating to see.

[@Sh0n0]

Timestamp?

[@Sh0n0]

@@MrBalaboo THANK YOU timothy my niga

[@austinponder2849]

Watching his form and then the pacer’s is crazy cuz he looks like he’s barely going meanwhile pacer looks topped out

[@jessicashih6235]

Me,too.

[@Slayerboy450]

I’m from Kenya 🇰🇪 and most of these athletes come from humble backgrounds they’ve been running miles to get school, to fetch water, etc.. and the altitude of the place helps too. Great content 👏🏾

[@ortaluis]

Exactly, thanks for watching 🙏

[@yonarsalach5842]

The guys are genetically advantaged

[@boggsbrown2544]

@@yonarsalach5842 Exactly!

[@of5458]

@@yonarsalach5842maybe. but they also train really really hard. they are also very disciplined.

[@diinkyyo]

@@yonarsalach5842genetically advantages because every generation of Kenyan comes from a humble background, running miles to get to school, fetch water. and living in a high altitude. just like he said ☺️

[@markellison4875]

The kenyans are so effortless in their running, just love it...pure commitment. Thanks Luis.

[@ortaluis]

Thank you!

[@alexanders4911]

I wonder if they are as smooth when they make love...

[@lithiumcarbonate2760]

The way they run looks so effortless,so smooth

[@devinprovence6554]

Love this. As a collegiate runner in the states, I definitely relate to being in a rush and always feeling guilt or pressure when relaxing. I got the chance to train in Mexico City and had the same liberating experience of a different social climate that wasn’t so uptight and stressful. It makes you a better runner. Thanks for the reminder that it’s okay to just enjoy company and relax!

[@DivinitysDaughter]

The whole feeling guilty for relaxing in the US is so real, I’m currently staying in Spain and they literally have a time of day where everyone takes a nice nap and chill tf out, and it’s normallll

[@imkuldeep]

We in India are the least athletic lot and like to gossip, eat and sleep... our athletes are hard working, but our culture is mainly lazy.... that's why 1.4 Billion people have produced no marathon champion

[@brendanmcdevitt6790]

Thank you Luis! Keep training hard! I will use these training ideas. Training for my first marathon! You are inspiration as well as all of the Kenyan runners! Keep going!

[@kings9634]

Best scale of speed I have ever seen, you have a new subscriber. Also great content and legit camera

[@fryimages]

love the emphasis on balance - training, work and family.

[@ortaluis]

This is the way! 🙏

[@Deebohhh]

Good vibes out there. Totally get why you'd go out there to train and network. Such a welcoming community!

[@KatlegoBogosi]

This is by far the most informational running video I have ever watched, thank you so much for your efforts, much love all the way from South Africa 🇿🇦 ❤️.

[@ortaluis]

So happy to hear that! Thanks so much🙏

[@bikashsherpa2489]

Great video, thank you for sharing. Paul running around the tracks gives me chills.. So effortless.. Hope you got selected for xc championships

[@ortaluis]

He is a beast!

[@andrewkricke965]

This video is fantastic, and extremely helpful. I'm so grateful you're doing this.

[@ortaluis]

Thanks so much🥰

[@paulkolonich8047]

You are awesome Luis! Thank you for the free advice! Cheers!

[@ortaluis]

My pleasure!

[@CHRISTOSSFIKAS]

Congratulations for this very informative training video, it was very helpful in showing us the base, the core we need to work on in a weekly running program. Thanks again! Always be well and advise us with these road videos!!

[@ortaluis]

Thanks for watching! 🥰

[@petermacharia7565]

The factors influencing athletic prowess in Kenya go beyond diet. The genetic composition and the unique geographical conditions of the region also play a significant role. It is worth noting that Kenya is home to 42 different tribes, but a majority of the renowned athletes hail from the Kalenjin tribe.

[@majormononoke8958]

I mean it is pretty obivous when you look at the lengh of the legs, but for any amateurs it is more about the technik.

[@goldilocks3593]

This is great - thank you. Great ideas about how to adapt this training for us recreational runners 😅

[@francet993]

Great content Luis, thank you very much for your work!!! Salut from Germany 👋 Stay healthy and keep rocking 💪👏👍

[@theinconsequentialrunner]

Best video yet, love it!

[@stephenjackson7097]

That was good info . I grand like that when I was receiving from injuries and running slow gets you back in shape,you only need to be patient with yourself and you will feel the difference.

[@CarlosGarcia-om5mw]

Luis , your videos and comments are amazing,,,, congratulations

[@user-pf3nk9oi3z]

It's a really great video. Amateurs like me may not be able to follow elite programs, but I've gained a general understanding of how the learning program works. Thank you for the excellent video!

[@ortaluis]

We can all learn from Kenyans! 🙏Thanks for watching.

[@MrSupernova111]

Amazing recap! Thanks!

[@ortaluis]

🙏🙏🙏

[@uno_mas7781]

Super helpful Luis 👍🏼 Muchas gracias!

[@ortaluis]

De nada hermano! saludos

[@bodybysoul_]

I am absolutely ASTOUNDED at the pace difference from morning to afternoon on monday. Going from <a href="#" class="seekto" data-time="300">5:00</a> miles to <a href="#" class="seekto" data-time="600">10:00</a> miles is absolutely insane to me. That is wild.

[@johnconn3054]

That shocked me also. Their heart rate must be barely over 115 on the 10 minute pace

[@LUCA8430]

This video is absolutely amazing !!!

[@ortaluis]

Thank you 😊

[@knowledgeharvester5438]

I found out I am 10% kenyan, would never expect that, that's why i'm so good at running and endurance.

[@ortaluis]

Oh amazing!

[@danmount007]

Great content Luis. You're inspiring us all! Peace from the UK!

[@ortaluis]

Thank you for your support! Glad I can be of inspiration

[@karla5395]

Great video! Thank you, man!

[@ortaluis]

Glad you liked it!

[@luckylena3376]

Wow, thank you for this insights👏 Greetings from Germany 🇩🇪❤️❤️❤️

[@hungryrefrigerator5784]

Thank you so much for sharing the keyan training plan.

[@ortaluis]

You're so welcome!

[@gustavojc]

Thanks for the video man

[@ortaluis]

Any time!

[@kurtjomarlamparas8057]

Great content coach. From the Philippines 👊👊👊

[@lightwheelless5831]

Chelimo's relaxation is ridiculous ... Looking so effortless

[@bbbastii8048]

I could watch these Kenyans run all day, its just so beautiful

[@angelmatos9143]

Keep these videos coming Luis. Fantastic job! I already feel part of the Iten neighborhood. 😂

[@ortaluis]

Glad you like them! thank you for watching

[@herdeefrancisco9161]

By knowing the training plan I already feel like a proud Kenyan 😊 thanks for for the informative video Coach Luis. Regards to Kenyan brothers out there.

[@ortaluis]

Thanks so much for watching!

[@eliterunning]

Awesome video. Good information and insights 👏👏

[@ortaluis]

Glad you enjoyed it!

[@Chrisvelas9]

Video inspired me to run again. Gracias Luis🙏

[@ortaluis]

Happy to hear that!

[@marcedwards2464]

This is good information 💯

[@nailuzromero9822]

Excelente!! Gran vídeo. Super interesante. Gracias por compartir. Intentaré aplicar algo de lo que aquí compartes en mis entrenamientos a ver qué tal. Bendiciones y saludos desde Venezuela.

[@datobachilava3111]

Chelimo is super relaxed

[@mikeknight3287]

Great information and thank you!!!

[@ortaluis]

My pleasure 🙏

[@blogsankur7145]

বহুত inspire কৰিছে

[@klipk7296]

The last few minutes of the video seemed like such a vibe

[@supwell]

Hey man, love the video. Can you share a bit about how they approach stretching, treatment and recovery throughout the day? Thanks in advance! What you have here is super informative and actionable - I'm going to modify my double days by working in some more easy running in my afternoons

[@natthiaskeidel]

I would love to see that too

[@ortaluis]

They don’t stretch much 😂 but do a lot of mobility exercises

[@MegaGuru89]

Great content very informative thank you😊

[@ortaluis]

Thanks I really appreciate it 🙏

[@Ltbooce07]

Amazing video thanks 😊 🙏🏾

[@ortaluis]

Glad you enjoyed it!

[@joaquinantoniobuendiagarri6026]

Gracias por tus explicaciones y aportaciones,muy interesantes.

[@jonathanwatkins447]

Great video. Thanks

[@ortaluis]

Glad you liked it! than you for watching

[@patrick7228]

Wonderful vid. Thanks!

[@ortaluis]

Glad you enjoyed it!

[@ortaluis]

Thank you

[@sirmanni4534]

This is sooo Encouraging guys thank you 🙏

[@ortaluis]

I'm very happy to hear that. Thank you! 🙏❤️🏃

[@projeto_cana]

Bro, that’s a really nice content you prepared for us. Thanks for sharing with us every knowledge you got with Kenyans. And i gotta say that at least for me the best part of the whole video was you talking with Chelimo and just taking kinda rest you know, talking and saying things about the life and stuffs. Thanks bro, your content have another vibe!!

[@mohancharles3158]

I wish I came across this content some years ago ,so good.I am a regular runner just for fitness and it gives me joyfullness.Greetings from Colombo Sri Lanka.!All the best to all you nice jolly people!👍😇🙌🙋🌹🌹🌹

[@ortaluis]

Glad you found it and hit helps! All the best 🙏

[@chrisvarelabenitez4690]

It’s quite surprising that most East African runners don’t do much strength/gym work. Compared to others who hit the gum 2-3x a week. I remember Canova said that the hills is their core/strength work in disguise. Saludos desde San Diego, California 🌞

[@ProtomanButCallMeBlues]

yeah, I've noticed a lot of Western runners are usually built like statues, with very good physiques, but I've also wondered if this kenyan body of being lean and light weight is better.

[@sumitkhali1921]

love u sir.. thanku for this info 👏

[@manuelvelasquez1052]

aprendiendo cada dia mas para lograr se un gran atleta como lo eres tu, saludos desde VENEZUELA

[@robbristle5642]

I LOVE your vlogs of running in Kenya.

[@ortaluis]

Glad you like them!

[@maxdegroot7580]

Great Video!!!

[@ortaluis]

Thanks for the visit!

[@elephantintheroom5678]

What a beautiful life they lead, totally in their body. I wish I could do that.

[@ortaluis]

You can! ❤️🏃

[@elephantintheroom5678]

@@ortaluis Thank-you ❤!

[@rsii83]

Love your video

[@ortaluis]

Thank you!

[@felixcardona8936]

Buenísimos estos entrenamientos, gracias por compartirlos 👍

[@ortaluis]

Gracias por el apoyo

[@n13cougars]

Bro was out there running for his life. They are extremely fast

[@ortaluis]

Literally 🤣

[@hermesdejesus6012]

Me parece perfecto el día de descanso domingo ya que puedes descansar muy bien en general.

[@sabrimandradji6533]

GRANDE bravissimo compliments.

[@kavind28792]

Very good video and good running

[@ortaluis]

Thank you very much! glad you enjoyed it

[@user-qe6xb1gi8x]

thank you,I ma going to use this method to practice.hope I could run 3 hours 15 mins for a marathon this year.

[@ortaluis]

Happy to help and good luck in your training!

[@jasonhuang1623]

it's crazy the guy behind him looks so relaxed

[@RaulSanchez-kt9lh]

Que gran video. Muchas gracias por compartir

[@ortaluis]

🙏Muchas gracias a ti!

[@drc3857]

Great 👍 discussion…hopefully you’ll discuss their nutrition as well. Tnx

[@ortaluis]

We will

[@J_bixby]

So incredibly fast and make it look simply effortless.

[@axel3258]

Pura maquina hermano 👍💪

[@ortaluis]

Abrazo!

[@FreakDaFunk]

Thanks Man

[@jlprescott7243]

Practice makes perfect. Cheers!

[@ortaluis]

True! ❤️

[@MauricioHernandezVeg]

Tenemos tanto que aprender, principalmente a relajarnos y descansar. Volver a las bases como sociedad.

[@deepaksinghkanyal7141]

Thank you coach for informing on the training. I will use rhe info to modify my training as i was doing same 5 km everyday

[@ortaluis]

Oh good to know! Yes super important :)

[@davidmatarrita2773]

Que bien luis saludos desde Costa Rica ..que duro esos estrenos jajjajaa yo me fundó

[@ortaluis]

Pura vida

[@philipmemm]

one thing that stands out, that i really don't do much, is the progression runs you are talking about. i think i will try to implement that into more of my long runs. 🤔

[@ortaluis]

Yes helps you then do it it your race!

[@javiercastellote6186]

Hola Luis! Me suscribo a tu canal, es admirable verte y seguir tus esfuerzos y entrenamientos. Me gustaría preguntarte una cosa o dos. Según parece, la técnica de correr de los keniatas es muy relajada, ¿qué destacarías de la forma de correr de ellos?, ¿entrenan la técnica?

[@elionaycorreia]

Great job

[@ortaluis]

Thank you

[@felixcardona8936]

Gracias Luis, saludos desde Bogota 👍

[@ortaluis]

Saludos tambien!

[@h3rutirta]

thanks coach orta

[@ortaluis]

Thank you! 🙏

[@startrunstop]

Running is life for Kenyans and you can see it from all the training they do in just 6 days

[@RiturajTolia]

Good t see you brother come to Uttarakhand Pithoragarh India and share your experiences and training.

[@DroneRunner1975]

thank you for your upload, always interesting. Do they (do you) do strength workouts between the runs?

[@ortaluis]

Yes I do! 3 x per week

[@babyhuebner]

@@ortaluis on which days would u do strength training in such a week. Thx for the great insights.

[@yannickgubler5274]

Nice content

[@ortaluis]

Thank you

[@gzfashions]

Amazing work brother! What are some good gels for someone with sensitive stomach?

[@ddroz23]

If you are really wondering how they are so fast look at their Frames. Tall, thin, long legs, big lungs, and super efficient stride. There is no training that.

[@gabrielvillcacolque3670]

Gracias por compartir tus conocimientos crack 🫡

[@ortaluis]

Con gusto siempre!

[@evansbett7413]

This is very nice educative program,,,im a kenya living next to there training camps,most of them come from very humble background and jobless most of them even lack money to maintain the right diet for sports😢they really face hard time before there star shines, i prefer ateast government to provide them support especially food,training facilities,and good accomodations,,,even our champions like kipchoge,david rudisha,Obiri,list is endless should assist them 🎉together we will win

[@gamepro-pv8to]

Thank you

[@ortaluis]

You're welcome

[@MarcusSosaOfficial]

Sir Luis, I want to train in Kenya with you. I am going to be like you! You inspire me!

[@alexbulan6916]

Thanks for the info. Where does strength/resistance training fall in their weekly training?

[@TomlinDemetriusC]

Hi Lius! Love this video! Please do a video on the mobility exercises that the Kenyans do. What are the mobility exercises that they do? What are mobility exercises? Why do they do more mobility exercises rather than the stretching exercises? Do they ever do Yoga or Pilates? Why don't they use much weights?

[@ortaluis]

Hey we already have that video on the first season of marathon training in Kenya! ❤️🏃

[@TomlinDemetriusC]

@@ortaluis thank you.

[@Turissss]

Fantastic video Luis, thanks. One question, the strides are done after each training (including Tuesday harsh-day) or only on Monday's training?

[@ortaluis]

I usually do strides with each training 🙏

[@ProtomanButCallMeBlues]

This is amazing. Although I think this is good advice for people who are already in good shape, and are already good runners and want to ascend. It may be to intense for some people and could lead to some serious joint issues if they're not careful.

[@ortaluis]

Yes, running is a journey and should be taken while being prepared in every angle🙏

[@loirinlancaster3]

I’m not even training for a marathon but I know it’s in me especially being that I run 8 miles a day. I would just fly out to Kenya out of respect with the hopes of running with the group cause I know that energy must be amazing

[@Nedskiee]

I hear you! I’m. Regular hobby runner/ 10km - 6 miles 3 days a week. I sometimes yearn for a group to run with. I run on my own, which is fine. But it must feel amazing the energy that a group like this could produce.

[@pablocastro2210]

Greta video 🎉

[@edmundgerald5764]

What time does the morning and afternoon runs begin? Also, how many hours of sleep do they get between the PM run and the AM run the next day?

[@lennyy1211]

They have rhythm and take bigger strides. That's how it looks so effortless.