Running Camps in Iten Kenya: The Ultimate Step-by-Step Guide

Why Iten Is the Mecca of Running

Nestled at 2,400 meters above sea level, Iten, Kenya has rightfully earned the nickname "The Home of Champions." It’s not just a quaint town — it’s the daily training ground of legendary runners like Beatrice Chebet, David Rudisha, Wilson Kipsang and Mary Keitany.

Thousands of athletes from around the globe flock here each year, aiming to unlock their true potential. If you dream of training where champions are made, Iten should top your list.

A Brief History of Iten’s Running Legacy

The seeds of Iten's running legacy were sown in the 1960s. As Kenya began making waves internationally in athletics, Iten quickly rose to fame. This started with two legendary high schools based in Iten: Saint Patrick’s high school for boys and Sing’ore high school for girls. Both schools excelled nationally in academics as well as sports. Especially their athletics results were out of this world. Both schools were the main providers of athletes for Kenya’s national track team. If you are able to visit the St. Patrick’s high school – for example as part of Kenya Camp – you will be surprised to see that it’s garden is planted full of trees to honour all the former students who won medals and broke records for Kenya.

After completing their high school education, some of the former student-athletes decided to remain in Iten, to continue their training. First of all, because returning to the village of their parents would mean a life of farming and all kind of manual jobs to assist the family. In the villages it’s much harder for an aspiring athlete to focus on a running career. And secondly, they realised Iten provided the perfect conditions for a successful runner. The trails, the track, the altitude, the hills.

And as soon as some runners decided to settle in Iten, more and more followed their example, looking for groups to train with. Soon Iten became the number one running hub of Kenya – and in the world. Over the last few decades, the town has become synonymous with excellence, grit, and gold medals.

Why Choose Iten for a Running Camp?

Perfect Altitude

First of all, scientific research has identified the perfect altitude to boost performance for endurance athletes: 2000 – 2500m. Iten is right inside that bracket (2400m). Training at high altitude boosts red blood cell production, improving oxygen delivery to muscles. Most elite runners spend a large part of the year at high altitude, and amateur runners have started following their example.

Climate Benefits

Iten has the ideal weather for runners: a stable climate that is more or less the same throughout the year:

• Cool evenings and nights, enabling athletes to sleep well

• Fresh mornings, ideal for hard workouts

• Sunny days, with temperatures between 20-25 degrees

With the exception of a few weeks per year where the weather gets cold and misty, you can get perfect running conditions almost throughout the year.

Training surfaces and facilities

Iten is surrounded by miles and miles of gravel roads, made of soil with stones, all reachable from your doorstep. These roads and trails provide the perfect training ground for most of the easy and moderate runs. Just spend one morning or afternoon in Iten, and you will see hundreds of runners training on these gravel roads. The uneven terrain is not always easy to run on – many foreign runners need a few days to get used to it – but it makes for a great workout, improving strength in all muscles and tendons. This helps runners to become a more robust runner. Most roads consist of rolling hills. The hills are never steep and very long, such as in more mountainous areas, but enable you to maintain a decent running pace, while having to work a little harder. The combination of high altitude and hills can be a tough challenge for the foreign runner, but in the end, that is what runners are looking for. Challenges to make them stronger.

Next to the dirt roads, Iten has a couple of asphalt roads, which are used for the harder and more specific workouts. An example is the famous Moi Ben road (a 20 min drive from the centre of Iten), which is used by world class marathon runners and upcoming talents alike, to sharpen their shape before the major road racing season. But also closer to Iten there are asphalt roads which can be reached within a 5-10 min jog, and that give athletes the smooth surface they are looking for when training at high speed.

Apart from tons of roads, Iten also has a dirt track, and a couple of gyms. Some of the athletes travel to Eldoret (45 min drive) to use the local synthetic track.

Recovery

There is lots of scientific evidence that shows being in nature improves recovery. Apart from that, many runners simply enjoy being in a natural environment, rather than living the city life. Iten is officially a town, but according to most standards, it can be seen as a village. It has around 8000 inhabitants and is full of nature, with incredible views over the Kerio Valley. Many of the guesthouses (such as Iten Accommodation – the Hub and the Lodge) allow runners to live in a natural environment, surrounded by flowers and trees, providing them with healthy food and good sleeping conditions, to maximize recovery.

For runners that need a bit more help, there are good quality and cheap massages available.

Running culture

Something that really sets Iten apart from other high altitude training places around the world, apart from the fact that most training trails and roads can be reached within walking distance, is the running community. Iten has a vibrant community that breathes running. Just spend a couple of days in Iten and you realise that you’re really in a unique and magic place, where runners of all levels and different backgrounds train and live together, share stories and connect. And for Kenyans, your level does not matter. Amateur runners who come to Iten, are welcomed just as much as elite runners. Whether you run a marathon in 5 hours, or in 2 hours, everyone is part of the big running family. That, in combination with the beauty of the nature and incredible views, makes Iten a place that is unlike any other running spot in the world.

What makes Iten unique is first of all the hundreds (if not thousands) of athletes, some elite and world class, others talented and upcoming. But apart from the runners, there are also world-renowned coaches based in Iten. Coaches such as Brother Colm (from Ireland), Renato Canova (from Italy) and Hugo van den Broek (from the Netherlands) call Iten their home and provide world class training methodologies based on decades of experience, in combination with scientific knowledge.

Best Time to Attend a Running Camp in Iten

Seasonal Weather Patterns

Generally, Iten has stable weather throughout the year, with day time temperatures ranging from 20-25 degrees on most days. Weather wise, it’s possible to train well in Iten every month of the year, although occasionally Iten experiences rain and mist. With weather patterns changing (probably due to climate change), it has been hard to predict the misty days in the last decade. Rainy season still tends to happen in April/May as well as October, but most rains tend to happen at night, so even during rainy season many days are warm and sunny, and athletes continue with their training as normal.

The two different options for an Iten Running Camp

Accommodation only, or fully organised

Foreign runners who want to train in Iten, have two options:

- Book a hotel or guest house

- Take part in a fully organised running camp

We’ll discuss both options in detail.

Accommodation only

Iten offers runners a variation of different hotels and guesthouses. Most of them include accommodation and full board (breakfast, lunch and diner). Runners simply book a room, like you would in any other town, with the difference that they are specifically designed for runners. The menu is tailored to the needs of runners and many of them have facilities for runners, such as a gym and massage services. Needless to say, the majority of guests are typically runners from different nations. These guesthouses can be booked online, and charge anything between 28 and 85 USD per night for a room with full-board. When booking, make sure to confirm whether you get a single room, or a shared room.

Runners at these guesthouses go about their own training on a daily basis. Most of them will have their own program, which they follow, independently of the other guests. A typical day for the average runner will look like this:

• 6.30 am: Morning run

• 8.00 am: Breakfast

• 12.30 pm: Lunch

• 4.30 pm: Second run or gym session

• 6.00 pm: Diner

Runners can typically run right from the guesthouse, but also have the option to drive to Moi Ben road, or Eldoret, for a workout.

This option is generally the best choice for (sub-)elite runners, who have a fixed and individualised training program and are not looking for experiences outside their training program, or seminars to improve their own running level.

Kenya Camp, Running Camp in Iten, Kenya

Fully Organised Running Camp

Runners of all different levels also have the option to join a fully organised running camp. These camps offer, next to accommodation and full board, a training program under the guidance of an elite running coach, personal pacers, meetings with Kenyan elite runners, seminars, as well as an entire itinerary of activities.

A typical day during an organised running camp looks like this:

• 6.30 am: Workout with personal pacer and elite running coach

• 8.00 am: Breakfast as a group, sharing of running experiences

• 0.00 am: Seminar about key running topics

• 12.30 pm: Lunch and time to discuss training with the coaches

• 2.30 pm: Meeting with elite runner and/or cultural activity

• 4.30 pm: Second run or gym session under guidance of coach

• 6.00 pm: Diner

• 7.00 pm: Massage

The training is generally a mix of Kenyan methods and science based sessions.

In terms of accommodation and food, the organised running camps use the same guesthouses and hotels as mentioned above. The difference is in terms of the organisation: at each hotel you can find some guests that follow their own individual training plan, whereas others are part of an organised running camp.

This option is the best choice for amateur runners, and anyone who is interested in improving themselves through learning from elite coaches and runners, or who likes to be immersed in the Kenyan running culture. It’s also a perfect choice for anyone who likes a bit more guidance, and who wants to be sure to have a safe, and well organised training environment.

Essential Packing List for Iten Training Camps

Running Gear

• Lightweight running shoes (track and road)

• Stable training shoes (trails and gravel roads)

• Dry-fit running clothes (shorts, lots of shirts)

• Running jackets and skin tight for cool mornings

Health Essentials

• Sunscreen + cap to protect you from the sun

• Hydration pack or drinking bottle

• Basic medical kit

Financially

• Kenyan shillings can be taken from the local ATM, but make sure you activate the international use of your ATM card before flying.

• USD and Euro are generally not accepted as payment, but notes can be changed to Kenyan shillings at the local banks.

How to Prepare Physically and Mentally Before You Go

Pre-Trip Training Regimen

Begin altitude-specific workouts like hill runs and interval training months before your departure.

Physical check-up

To have a successful running camp at high altitude, it’s essential that runners are not iron deficient. Four to six weeks before departure, check iron levels. Ask your doctor for an iron supplement if ferritin is below 50. Note that most family doctors use a minimum level of 20 (for ferritin), but for training to be effective at altitude, elite sports doctors use a minimum level of 50.

In case of doubt about your health, or suspicion about possible heart related issues, ask your doctor to do a thorough check-up.

Step-by-Step Guide: Your First Week in Iten

1. Arrival and Settling In: Check-in, tour the facilities and in case you signed up for an organised running camp sit down with the coaches and meet with the other participants.

2. Orientation and Camp Introduction: Understand the rules and meal hours of the guesthouse. If you signed up for a running camp: understand the training schedule and meet the pacers.

3. First Training Runs: Training in the first days needs to be slow. Focus on adapting to altitude, by keeping heart rate low during runs and eating well.

Step-by-Step Guide: Advanced Training in Iten

1. Building Stamina and Speed: Mix easy runs with tempo sessions, fartleks, track sessions, hill work and longruns.

2. Enough easy running: Keep in mind that hard workouts are very effective at altitude, but also ask for a longer recovery period, so you have to do enough easy runs in between the harder workouts and take a rest day when needed.

3. Adjust the pace: Even in the second and third week you may need to do your workouts at a lower heart rate compared with sea-level. Your lactate threshold at altitude is most likely 5 beats lower (more or less) compared with sea level. This means that all runs in zone 2, 3 and 4 should be done at a lower heart rate than you are used to, to maximise the training effect.

4. Combine with others: Join group runs with a group of Kenyans or other foreigners if you can. This gets you out of your comfort zone, and it’s an amazing experience.

5. Eat carbs: At high altitude – due to the fact that our body finds it harder to deliver oxygen to our muscles – we use the anaerobic system more. Even at slow paces. As a result, our body uses more carbohydrates and these need to be replaced after training. Make sure you fuel well. Try out the local food as well: Kenyans love eating ugali (a.k.a. African cake), made of corn flour. This is often mixed with sukuma wiki (kale), a healthy green vegetable.

Costs and Budgeting for Your Iten Experience

Rates

• Accommodation only: $ 10 – 65 per day

• Accommodation and full board: $ 28 – $ 85 per day

• Organised running camp: $ 1490 - $ 2200 for a two-week all-inclusive camp

Other costs

Expense	Approximate Cost
Local Meals	$ 3 – $ 15
Domestic flight	$ 60 – $ 100
Massage Session	$ 10 - $ 25

Life Outside the Track: Exploring Iten, Kenya

Cultural Attractions

Visit the Viewpoint, local markets and St. Patrick’s High School. When joining an organised running camp, such as Kenya Camp, there are lots of other attractions such as a visit to the home of an elite runner, a performance by local dancers, or a visit to a traditional Kalenjin hut.

Frequently Asked Questions (FAQs)

1. Is Iten suitable for beginner runners?

Yes, Iten is suitable for runners of all levels. We do recommend beginner runners to join a fully organised running camp, rather than booking a guesthouse only. This offers them the best possibility to learn from other runners and coaches, in a very safe and well organised environment.

2. How long should I stay in Iten to see improvements?

Most elite athletes stay 3-6 weeks for optimal results. However, we have seen improvements with runners who joined an organised running camp for as short as 8-10 days. These positive results within such a short time may be an effect of receiving good coaching, guidance and seminars – and not necessarily because of training at altitude.

3. Do I need vaccinations before traveling to Kenya?

Yes, depending on your home country you may need vaccines such as hepatitis, yellow fever and typhoid. Contact your local health authorities well before your trip.

4. Can I stay at multiple accommodations during my visit?

Yes, you can. Some runners combine two or three guesthouses. However, when joining an organised running camp, it’s better to choose one option and stay with that camp only.

5. Is it safe to travel to Iten?

Iten is considered very safe, especially for athletes.

6. What languages are spoken in Iten?

Most Kenyans speak fluent English and Swahili and Kalenjin.

Why Iten Should Be Your Next Running Destination

Iten offers an unparalleled blend of altitude advantage, perfect running routes, ideal running weather, elite coaching, and a rich, warm and welcoming culture. Whether you’re a seasoned marathoner or a newbie chasing a dream, Iten promises to push your limits and reshape your running destiny.

Ready to run with champions? Book your Iten Kenya training camp today and transform your running journey forever!