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 👏🏾
@@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 ☺️
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!
I was an elite marathon runner about 20 years ago. (Being of mostly European ancestry.) I ate, trained, and lived as close to the Kenyan ways as I could. I ate kigali, sweet potatoes, lentils, greens. I had hypoxia tents set up throughout my house, so I could live and run at altitude. I ran on grass and dirt trails, avoiding injurious concrete. I did everything I could, and it got me far. Even now at age 45 I'm still running miles in the low fours. I eat like a Kenyan to this day.
That’s awesome dedication. Question - is protein just not a big factor in Kenyan diet? It seems like mostly carbs, which makes sense for endurance but I’m curious on what the Kenyans think about protein. Thanks.
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
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
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!
I am absolutely ASTOUNDED at the pace difference from morning to afternoon on monday. Going from 5:00 miles to 10:00 miles is absolutely insane to me. That is wild.
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 🇿🇦 ❤️.
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!
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.
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!!
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.
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
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 🌞
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.
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.
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!!
Wow! I am familiar with everything your feature my Track in Tambach, those hill of Iten, brother Colm. Eldoret track. Amazing I am a Chiropractor now in USA planning help Kenyan Athletes minimize and avoid injuries while treating them with chiropractic care.
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.
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?
Great video and helpful information. Is strength training part of their weekly trainings? I feel as if I only ran and didn’t strength train, I would break down or get injured. Would be great if you can share some insight on how and when they strength train. As always, great video Luis! Keep up the great work. I am always learning from you.
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
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!👍😇🙌🙋🌹🌹🌹
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
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.
@@ortaluis how helpful/important to there training are those runs. Running that slow when there that good would it even get in to a productive heart rate zone
Luis, awesome! I do not know if you want to take a look, Nick Bare is a RUclipsr, and the thing that blow my mind was that his weight is 96Kg and he have broke the 2:45 Marathon making it at 2:39. I just want to share with you that, and know possibly your thoughts about it. Thank you!
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. 🤔
Oxygen in Kenya is thinner. Therefore their lungs are more efficient and when they come to other countries to compete with more oxygen. Their lungs love it, lots of athletes will go to higher altitude places to train.
Thanks for this video Luis. Really interesting. I would like to ask you if they follow this training schedule also for middle and long distance, such as 1500, 3000, 5000 and 10.000. Thank you
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?
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.
excellent information. I have two questions. you mentioned nutrition and I was curious to what their diet consist of? Also, are they prone to injury and sickness (over training) or is their immune system good?
For the average runner that is not "racing" in the change of pace sense in a marathon, what's the value of the fartlet workout? I've always viewed it as a change of pace workout, which I never do during a 3-hour marathon, other than generally just slow down. :) Great video and thanks for sharing.
Have you won any international marathon? if not, I guess you should change your work out since the one they are doing here is working for them and yours is not working. I am assuming in this case you have not won any international race.
![Noob To Max With DRAGON REWORK In Blox Fruits [FULL MOVIE]](http://i.ytimg.com/vi/LnBMOinoOvA/mqdefault.jpg)
This clip of Chelimo running around the track never gets old. I could watch it on repeat forever! Such incredible running
So true! Fascinating to see.
Timestamp?
@@MrBalaboo THANK YOU timothy my niga
Watching his form and then the pacer’s is crazy cuz he looks like he’s barely going meanwhile pacer looks topped out
Me,too.
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 👏🏾
Exactly, thanks for watching 🙏
The guys are genetically advantaged
@@yonarsalach5842 Exactly!
@@yonarsalach5842maybe. but they also train really really hard. they are also very disciplined.
@@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 ☺️
The kenyans are so effortless in their running, just love it...pure commitment. Thanks Luis.
Thank you!
I wonder if they are as smooth when they make love...
The way they run looks so effortless,so smooth
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!
I was an elite marathon runner about 20 years ago. (Being of mostly European ancestry.) I ate, trained, and lived as close to the Kenyan ways as I could. I ate kigali, sweet potatoes, lentils, greens. I had hypoxia tents set up throughout my house, so I could live and run at altitude. I ran on grass and dirt trails, avoiding injurious concrete. I did everything I could, and it got me far. Even now at age 45 I'm still running miles in the low fours. I eat like a Kenyan to this day.
That's awesome! 💪💪💪
That’s awesome dedication. Question - is protein just not a big factor in Kenyan diet? It seems like mostly carbs, which makes sense for endurance but I’m curious on what the Kenyans think about protein. Thanks.
@@PLP0321 I'd refer you to Dr. John McDougall's thoughts on that. All starches contain enough protein, even cassava which is only about 3%.
@@PLP0321 I think the Kenyans eat the diet that makes them win.
Ugali
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
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
Indians mouth works very hard but leg and hand idle 😂😂😂
Great video, thank you for sharing. Paul running around the tracks gives me chills.. So effortless.. Hope you got selected for xc championships
He is a beast!
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!
I am absolutely ASTOUNDED at the pace difference from morning to afternoon on monday. Going from 5:00 miles to 10:00 miles is absolutely insane to me. That is wild.
That shocked me also. Their heart rate must be barely over 115 on the 10 minute pace
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 🇿🇦 ❤️.
So happy to hear that! Thanks so much🙏
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!
We can all learn from Kenyans! 🙏Thanks for watching.
love the emphasis on balance - training, work and family.
This is the way! 🙏
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.
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.
Best scale of speed I have ever seen, you have a new subscriber. Also great content and legit camera
You are awesome Luis! Thank you for the free advice! Cheers!
My pleasure!
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!!
Thanks for watching! 🥰
Good vibes out there. Totally get why you'd go out there to train and network. Such a welcoming community!
This video is fantastic, and extremely helpful. I'm so grateful you're doing this.
Thanks so much🥰
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.
Thanks so much for watching!
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
I would love to see that too
They don’t stretch much 😂 but do a lot of mobility exercises
Great content Luis. You're inspiring us all! Peace from the UK!
Thank you for your support! Glad I can be of inspiration
Amazing recap! Thanks!
🙏🙏🙏
Video inspired me to run again. Gracias Luis🙏
Happy to hear that!
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 🌞
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.
I could watch these Kenyans run all day, its just so beautiful
This video is absolutely amazing !!!
Thank you 😊
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.
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!!
This is great - thank you. Great ideas about how to adapt this training for us recreational runners 😅
thank you,I ma going to use this method to practice.hope I could run 3 hours 15 mins for a marathon this year.
Happy to help and good luck in your training!
Chelimo is super relaxed
Super helpful Luis 👍🏼 Muchas gracias!
De nada hermano! saludos
Wow! I am familiar with everything your feature my Track in Tambach, those hill of Iten, brother Colm. Eldoret track. Amazing
I am a Chiropractor now in USA planning help Kenyan Athletes minimize and avoid injuries while treating them with chiropractic care.
This is good information 💯
The last few minutes of the video seemed like such a vibe
Thank you so much for sharing the keyan training plan.
You're so welcome!
Luis , your videos and comments are amazing,,,, congratulations
Keep these videos coming Luis. Fantastic job! I already feel part of the Iten neighborhood. 😂
Glad you like them! thank you for watching
Chelimo's relaxation is ridiculous ...
Looking so effortless
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.
What a beautiful life they lead, totally in their body. I wish I could do that.
You can! ❤️🏃
@@ortaluis Thank-you ❤!
Great content coach. From the Philippines 👊👊👊
I LOVE your vlogs of running in Kenya.
Glad you like them!
Great content very informative thank you😊
Thanks I really appreciate it 🙏
This is sooo Encouraging guys thank you 🙏
I'm very happy to hear that. Thank you! 🙏❤️🏃
Que gran video. Muchas gracias por compartir
🙏Muchas gracias a ti!
Running is life for Kenyans and you can see it from all the training they do in just 6 days
Wow, thank you for this insights👏 Greetings from Germany 🇩🇪❤️❤️❤️
Best video yet, love it!
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?
Hey we already have that video on the first season of marathon training in Kenya! ❤️🏃
@@ortaluis thank you.
Great information and thank you!!!
My pleasure 🙏
Great video and helpful information. Is strength training part of their weekly trainings? I feel as if I only ran and didn’t strength train, I would break down or get injured. Would be great if you can share some insight on how and when they strength train.
As always, great video Luis! Keep up the great work. I am always learning from you.
Practice makes perfect. Cheers!
True! ❤️
the casual hang at the end is priceless
Great content Luis, thank you very much for your work!!!
Salut from Germany 👋
Stay healthy and keep rocking 💪👏👍
thank you for your upload, always interesting. Do they (do you) do strength workouts between the runs?
Yes I do! 3 x per week
@@ortaluis on which days would u do strength training in such a week. Thx for the great insights.
Great video! Thank you, man!
Glad you liked it!
Me parece perfecto el día de descanso domingo ya que puedes descansar muy bien en general.
Thanks for the video man
Any time!
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
Love your video
Thank you!
Wonderful vid. Thanks!
Glad you enjoyed it!
Thank you
Awesome video. Good information and insights 👏👏
Glad you enjoyed it!
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
Oh good to know! Yes super important :)
Gracias por tus explicaciones y aportaciones,muy interesantes.
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!👍😇🙌🙋🌹🌹🌹
Glad you found it and hit helps! All the best 🙏
Tenemos tanto que aprender, principalmente a relajarnos y descansar. Volver a las bases como sociedad.
Very good video and good running
Thank you very much! glad you enjoyed it
thanks coach orta
Thank you! 🙏
Great Video!!!
Thanks for the visit!
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
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.
Great video. Thanks
Glad you liked it! than you for watching
aprendiendo cada dia mas para lograr se un gran atleta como lo eres tu, saludos desde VENEZUELA
Amazing video thanks 😊 🙏🏾
Glad you enjoyed it!
Gracias Luis, saludos desde Bogota 👍
Saludos tambien!
Que bien luis saludos desde Costa Rica ..que duro esos estrenos jajjajaa yo me fundó
Pura vida
Great 👍 discussion…hopefully you’ll discuss their nutrition as well. Tnx
We will
9:00-10:00 minute pace in the afternoon for runners of there caliber is crazy slow meaning it must take incredible discipline
Yes exactly
@@ortaluis how helpful/important to there training are those runs. Running that slow when there that good would it even get in to a productive heart rate zone
Buenísimos estos entrenamientos, gracias por compartirlos 👍
Gracias por el apoyo
Good t see you brother come to Uttarakhand Pithoragarh India and share your experiences and training.
it's crazy the guy behind him looks so relaxed
Sir please explain in keniya dait plans
love u sir.. thanku for this info 👏
Luis, awesome! I do not know if you want to take a look, Nick Bare is a RUclipsr, and the thing that blow my mind was that his weight is 96Kg and he have broke the 2:45 Marathon making it at 2:39.
I just want to share with you that, and know possibly your thoughts about it. Thank you!
Thanks man I'll check it out! 🙏
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. 🤔
Yes helps you then do it it your race!
So incredibly fast and make it look simply effortless.
Oxygen in Kenya is thinner. Therefore their lungs are more efficient and when they come to other countries to compete with more oxygen. Their lungs love it, lots of athletes will go to higher altitude places to train.
Thanks for this video Luis. Really interesting. I would like to ask you if they follow this training schedule also for middle and long distance, such as 1500, 3000, 5000 and 10.000.
Thank you
Hey, thanks for watching! No I don't, this is mostly for marathon training! When I get ready for a 5k I do less volume and more intensity.
Could you please make an example of what the training week should look like?
Pura maquina hermano 👍💪
Abrazo!
GRANDE bravissimo compliments.
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?
Gracias por compartir tus conocimientos crack 🫡
Con gusto siempre!
They have rhythm and take bigger strides. That's how it looks so effortless.
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.
Yes, running is a journey and should be taken while being prepared in every angle🙏
Are these runners human beings or running robots?? Absolutely unbelievable!!
Puro poder mi Luis querer es poder saludos desde México
Saludos hermano!
excellent information. I have two questions. you mentioned nutrition and I was curious to what their diet consist of? Also, are they prone to injury and sickness (over training) or is their immune system good?
They eat Ugali, which is made with corn flour, lots of lentils, rice and clean food like that!
For the average runner that is not "racing" in the change of pace sense in a marathon, what's the value of the fartlet workout? I've always viewed it as a change of pace workout, which I never do during a 3-hour marathon, other than generally just slow down. :) Great video and thanks for sharing.
Have you won any international marathon? if not, I guess you should change your work out since the one they are doing here is working for them and yours is not working. I am assuming in this case you have not won any international race.
@@BKainochill bro. You dont have to be so passive aggressive.
on thursdays in farlex the rest is to walk or run very slowly to continue to the next eg 1 minute run with 1 minute rest