Diagonals - A Kenyan Recovery Workout

"Diagonals" are a staple in the Kenyan distance running community: on those in-between days, it helps promote quick turnover, leg speed & strength, running economy - while still not taxing the aerobic system too tremendously.

This session consists of running quickly from one corner of a playing field to another, jogging along the goal line to the opposite corner, striding from corner to corner, jogging the straight, and repeating. On the fast sections, the emphasis is on quick, graceful turnover and running relaxed while near top speed. These workouts improve your running form at all speeds and can enhance your finishing kick in races.

Most Kenyans do at least 30 minutes of diagonals, and some do as much as an hour. If that seems too much for you at first, shoot for at least 15 minutes, preceded by 10 or 15 minutes of jogging. Never strain while doing diagonals; instead, try to run as fast as possible while staying under control and with good form.

-- -- --

-- -- --

[kylestephens]

No joke, that thumbnail is dope. Can imagine someone making a print of it and hang it on his wall.

[andrewworrall]

Humble training and living facilities but they still kick asses of those who have the best training facilities. This coach also probably doesn't get paid what other coaches get paid, but he is passionate about what he does.

[albertobalsam]

I loved those back in the days because you always could really push together as a group. It felt more like a team effort than an individual chore.

[rakmawa]

"We are okay because we don't play soccer at top level"... And a grin!! You sweep off everything off the long distance races, there is no match to your country in any sport sir!🙏

[liljemark]

Love this idea for a running recovery workout! Will give it a try myself.

[MBkompressor]

Keep the videos coming! How about a complete week of training?

[human]

Nice and logical information shared by the man speaking in video 👏✌️

[FraggotJr]

thank you for this video. really good educational!

[UriahElisabeth]

I love diagonals. Been doing it for the past few months after seeing Rudisha hammering these.

[anthonymwangi]

Thenx Coach av learnt something today:God bless you

[MihaiGoRunning]

Cool video my friend! Fully watched with great interest and appreciation! 👍

[strengththenics]

Diagonal workout - jog the starights and stride the turns???

[ericklein]

I'm flying to eldoret and will be in iten this afternoon. So excited ! Will you still be there for a bit?

[hjurd]

i like this insight into how other countries train

[EmirBalali]

i don't get it - he keeps saying that it is an easy workout and they seem to run not that fast. but how should it improve my speed?? he compares diagonals also with track sessions..

[yashpathak]

His athelete's watching this video : this genius that's why he says we are doing diagonals today 😂

[hubble]

What is the pace or the level of intensity of the diagonal ? The rest is on short or long part of the football field ?

[mattbono]

Seems like a very undulating training program