Beyond Tempo Runs - Kenyan Diagonals

Kenyan Diagonals are a fartlek-style interval workout performed on grassy fields, alternating easy pacing along sidelines with fast diagonal accelerations. This workout develops aerobic capacity, anaerobic threshold, running economy, and mental toughness while adding variety and fun to training.

What Are Kenyan Diagonals?

Kenyan Diagonals are a fartlek-style (Swedish: “speed play”) interval workout performed on grassy fields, alternating between fast and slow segments. Named after elite Kenyan distance runners who use this method, diagonals challenge the body to adapt to different stimuli rather than running steady pace for extended periods. The concept: “switching gears.”

How to Perform Kenyan Diagonals

There’s no fixed rule—have fun and modify based on level and goals.

Warm up: 10-15 min easy jogging + dynamic stretches (or complete regular training run)
Find a grassy field: A soccer field is perfect
Easy pace along sideline: Run at easy/moderate pace along one side
Accelerate diagonally: When you reach the corner, accelerate to fast pace (~800m effort) and run diagonally to opposite corner
Cue: “Turn and burn!”
Easy pace on other side: Slow to easy/moderate pace; run along the other side
Repeat pattern: Continue 5-20 minutes or as long as athletes maintain good form and pace
Cool down: 10-15 min easy jog or walk

Coach’s Modification

To increase anaerobic demand: shorten recovery by following the baseline instead of sideline during easy portions.

The Benefits

Develop aerobic capacity and anaerobic threshold: The mix of efforts stresses multiple energy systems
Improve running economy and biomechanics: Switching gears requires efficient movement
Enhance mental toughness and confidence: Pushing outside comfort zone builds resilience
Break monotony and add energy: Variety prevents boredom; fartlek is inherently fun

Workout Tips

Warm up properly; this workout is demanding
Adjust pace and distance based on fitness level and daily feel
Focus on good posture: eyes up, hips forward, relaxed shoulders, high cadence, light foot strike
Enjoy it and have fun: Runners can take turns leading diagonals—great confidence builder

Timing and Integration

Kenyan Diagonals can be added to:
– Easy running days
– Even pre-meet days if done sparingly

Diagonals don’t require much rest or recovery, and they offer coaches a chance to view runners up close and provide feedback on form, cadence, stride, etc. Position yourself in the center of the field to provide encouragement.

Typical progression: Introduce early in XC season with 5-min effort. By season’s end, maintain good form and speed for 15-20 minutes.

Context: Fartlek vs. Structured Intervals

Unlike structured interval workouts with fixed distances and paces, fartlek emphasizes intuition and effort. This approach:
– Develops feel-based pacing (see Lessons on Middle Distance Training)
– Allows individual athletes to self-regulate intensity
– Builds confidence in decision-making during running
– Maintains engagement through variation

Kenyan diagonals are a practical, enjoyable way to accumulate quality work without the rigidity of track-based repeats.

Beyond Tempo Runs – Kenyan Diagonals