Pre Altitude Training Camp Advice from Coaches Richard Mukche & Dan Studley

As you prepare for your incredible time in Iten, the Home of Champions, it is a good idea to start conditioning yourself before you board the plane. We’ve combined the wisdom of Richard Mukche (Head Coach in Iten) and Dan Studley (Lead Online Coach) to give you the ultimate preparation strategy.

Both bring deep experience, not just as athletes and coaches, but as people who genuinely understand what it means to train, adapt, and thrive at high altitude.

1. Stay Regular with Your Training

Richard: “Habari yako! Before you come, try to keep a good rhythm in your running. You do not need to be in top shape; just be consistent and keep up your fitness. The more prepared you are, the more your body will enjoy the training here. When you reach Iten, you will feel the altitude, so if your legs are used to regular running, you will manage better.”

2. Rest is Also Training

Richard: “One thing that many runners forget is this: rest is part of training. Before you travel, slow down a bit. Eat well, drink water, and sleep properly. Even during the camp, listen to your body. It is normal to feel tired the first few days. We say pole pole (slowly slowly), and you will adapt.”

Dan: “When you respect your recovery, the altitude works for you, not against you. Prioritise sleep. Recovery is especially important at altitude, so making considerations around your sleep cycle, quality of sleep, and general recovery practices will make a big difference once you arrive in Iten.”

3. The Training Goal: Base Over Peaks

Dan: “If you’re looking to get the most out of your time in Kenya, you might find it helpful to tweak your training. The primary objective is building a strong, durable aerobic base without attempting to peak towards ‘PB form’ before you arrive.”

• Focus on Zones 1-2: This conditions your energy systems and builds robustness while minimising residual fatigue, keeping you fresh for the hills of Iten.
• Threshold Work: This aids your body’s ability to clear lactate and develop running economy. Limit ‘race effort’ work in the final weeks; arriving a little ‘undercooked’ gives your body the best opportunity to benefit from altitude training.
• Running to Feel: At 2,450 metres altitude, your heart rate will be higher and your pace slower. Practice internalising your effort level at home so you are prepared to ignore the statistics on your watch in Iten.

Example Pre-Altitude Training Camp Programme

This is a sample plan for an amateur runner who typically runs 4x per week.

*Note: Running at Tempo means aiming for your lactate turnpoint or lactate threshold pace. A simple barometer of effort is the ability to speak in short phrases between breaths.

4. Footwear & Surface Preparation

Dan: “Iten is composed of only a handful of tarmac roads, but thousands of miles of soft dirt trails. The rolling red trails are synonymous with the region—they leave a trademark stain on running shoes that serves as a nice souvenir! While you may not have access to the same terrain at home, you can adapt your training:”

• Seek Out Hills: Instead of choosing flat loops to hit splits, find routes with elevation. This helps you focus on effort levels rather than pace.
• Get Off-Road: Apart from track sessions, almost all running in Iten is on dirt. Running off-road now builds ankle stability and proprioception, and is gentler on your joints.
• The Right Shoe: A more cushioned and supportive shoe is often better for this terrain than a lighter/neutral shoe. We advise a gait analysis now to ensure you have the right footwear for the rougher terrain in Kenya.

5. Nutrition

Dan: “It is important that your intake is enough to match a higher training intensity. Prioritise carbohydrates for fuel and stay well-hydrated. Most importantly, ensure iron levels are adequate, as iron is essential for the production of new red blood cells, the primary goal of altitude training.”

About the Authors

Richard Mukche (Head Coach in Iten)

A veteran of the Kenyan running scene, Richard leads our on-the-ground training. He is an expert at bridging the gap between international visitors and the local elite culture.

Dan Studley (Lead Online Coach)

Dan is an elite distance runner with a Half Marathon PB of 63:58. He specialises in translating endurance science into practical plans for runners of all abilities, ensuring they arrive in Kenya ready to perform.

Get a Personalised Pre-Camp Training Plan

Want to ensure your preparation is perfect? Dan can create a bespoke Pre-Camp Schedule designed specifically to get you feeling confident for an upcoming training camp. This includes a phone consultation to discuss your current training plan, time available to train, and running goals.