Asics Chojo Project (Kenya) - Fartlek - 15x1min, 10x30sec

Enock Onchari, Dominic Ngeno and Team Asics (Kenya) are preparing for races this weekend with a fartlek workout just outside of Iten, Kenya. The team produced some good results on Sunday, claiming a 1st and 2nd at the Marathon des Alpes-Maritimes (France), as well as a men's 2nd and lady's 2nd at a very competitive local half marathon in Nakuru.
The workout: 15x1min (1min recovery), 10x30sec (30sec recovery).
** Apologies for the minor typo's in text during the video **
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Sweat Elite Instagram: / sweatelite
Filmed and edited by Angus Teeton (Sweat Elite): / angusteeton
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00:00 - Intro
02:16 - Shoe Talk
03:11 - Breakdown
04:05 - Session
09:44 - Slow Motion/Results
10:42 - Final 2 Efforts
11:44 - Post Workout

[@crisb2276]

The kid running along next to them. That’s awesome. The Kenyans don’t lie when say they have to run to school and back.

[@mikefaber3567]

Yeah I love that. I run too and I'm lucky not to get run over by a car. And there its kids running w you smiling and laughing what a boost that must be. Just awesome.

[@user-qh4nc1my2h]

Some run for upto 15km

[@freestyletrainer]

Wow! the pace they called jogging, I could die on that pace!
Thank you Sweat Elite, videos like this help me a lot on keeping the right running form as a beginner!

[@mahmud3g]

ya...it's really funny after hearing this sound "this pace is like jogging" lollzzz

[@prakashpun1563]

Sam🤣🤣

[@CanaryWorfRuns]

Watching this as inspiration on my exercise bike as I recover from metatarsal stress fracture. Good work lads.

[@cosminandrei6867]

Their cadence is insane

[@jakerussell135]

do you think its too low or too high? it's about 175 steps per minute at 4:20 mile pace

[@cosminandrei6867]

@@jakerussell135 can't say it's too high but it's a very good cadence, some of them have 170, but some have 180-190, especially the shorter guy, he looks like his cadence is very fast

[@jakerussell135]

@@cosminandrei6867 yeah that makes sense, shorter people tend to have vaster cadences since they have less mass to move on each rotation, and don't need to use so much force to push off the ground to maintain a lower cadence

[@ka-chawaung2498]

Shadow is awesome, love the energy and enthusiasm

[@Charlie-kq1ve]

He just here to kill you casually

[@ingmarneple6072]

The quality of these vids are just incredible 😶🤯

[@emmabroadway4239]

LOVED seeing the grit in the slomo, amazing footage! 🤩 SHADOW!

[@philellul4476]

Best running channel great workouts great people there comfortable with you 💪🏼🔥keep up the great content 💯

[@ryosukeasai4969]

Love seeing Kenyans train, hope I can see it in person soon

[@radrunning8535]

Cool run! Please keep making these great videos and never stop! Thank you! :)

[@karanale9136]

9:32 Damn that perfect sync 😄

[@khadar3467]

so satisfying

[@LifeLongRunner]

Finished 15K. After watching this, I wanna do another 15. Good running!

[@rahulbarca4112]

Man these Slo-mos are just so poetic.

[@shanegill5091]

good work Angus.
Great video.
It helps so much that the guys like you, makes it more enjoyable.
Thanks for asking about the prototypes, you'll make a fine detective some day!!!

[@angusteeton6918]

Hit me up if you ever need a PI :D

[@AwesomeJenkins]

@@angusteeton6918 Does Shadow have an Instagram?

[@erinh9660]

This is awesome I’m a huge ASICS fan.

[@Sabundy]

Me too

[@kamilkochel6673]

Amazing workout. They are true stars of marathon run . They so fast and They are not kidding !. Kenyans runners are so fast wow ! That was amazing run !

[@AwesomeJenkins]

YES! love me some chojo project!

[@andremoh]

Man!! What amazing channel and only 59k subscribers!!

[@keeprunning5457]

they all run so smooth; super good!

[@franciscoromero6768]

La genética ayuda,pero la dedicación es lo más importante.Son mi inspiración.

[@Leon-ym2rt]

Just in absolute awe of the kenyan athletes

[@julianairestarforce]

Amazing pace!!!

[@kodarao244]

Really great workout 👍

[@anthonymwangi9445]

Fabulous job brothers and sisters

[@rakmawa]

Watching this itself shot up my heart rate to 150!

[@TheGiftRF]

I watch this over and over

[@martybordignon8437]

The quality of this video is insane

[@abishekwillie]

I wish I could run with these guys training is crazy

[@roustabout4fun]

Pace Muzak... good stuff...sm00th gallop. Holding the horses back

[@AdamSmith-gg3vy]

Well done boys appreciate..

[@williamsmith1451]

Matt Fox, good luck at Valencia!!!

[@prakashonemanarmy6122]

Superb workout sir kanya workout sir ❤

[@FrederickFongTW]

Feeling with envy how fast they are running - amazing

[@trueredred859]

More shadow,please
Make him a star!

[@Dycstern]

This stamina is unbelievable! Wow

[@ashikxaxa6869]

Waw this is awesome

[@donizetifernando6879]

Parabéns a TDS caramba pessoal são do outro mundo corre muito 👽👍🏆🏆🏆🏆🏆

[@elizasalmeron407]

This is awesome 👏🏼 running 🏃🏻‍♀️ on the pavement it’s hard. I have no choice

[@DEFENDER1932]

Epic running channel

[@falchion3568]

Hello, do you know what temperature they trained in? Thanks!

[@xuseencabdi6708]

Good job 👏

[@edcal33166]

Fartlek means “speed play”, which seems to be their attitude toward a really demanding workout.

[@angusteeton6918]

This comment!!! Spot on

[@alexanders4911]

its a swedish word from gösse holmer

[@wilsonpotosirunner]

Espectacular

[@babb-qr8wl]

Humble guys keep it up😃😃😃😃😃❤

[@ulyanahalyuk6902]

Великі спортсмени! Дякую!!!
Це надзвичайне відео про атлетів!

[@edwinkarani5593]

Beautiful.

[@geraldosilva910]

Puros campeão dos campeões

[@BSWANN434]

This video is dope!!!
You all should look into trail runners maybe, during the winter time since most road races are finishing up for this year.

[@angusteeton6918]

I would love to get some here in Kenya. If you hear of any heading here to train please let us know

[@user-ot8vb2pc1k]

the slow motion was my normal pace

[@zackywacky112]

those metaspeeds are LOUD

[@mohammadreja3931]

The shadow is awesome guy😎 is very in that group little

[@Eagle-zl4gz]

Im doing the 15x1:00 tomorrow my favorite workout

[@slavasss2189]

Can smb explain for me the fartlek exercise task? 15 times for 1 min speed session, but what about 10 times 30 sec? Not get it..

[@rodgerskiplagat1050]

This is crazy

[@trapp2pacmusichd471]

Kenya kings

[@DREMERSAILANTBOY]

Sir keneya best satima powerful pre-workout. Which is??

[@antoinenotguilty]

What's the purpose of doing such a hard workout few days before a race ?

[@twistthrottle5249]

Would you mind explaining to me that they run 15 minutes in one effort then took 1 minute rest

[@user-ov8ok3et2c]

Герои!!!

[@Nortvibeua]

Шадоу такой прикольный капец он мне понравился. Его улыбка - это нечто))

[@Exodianotforbidden]

Those flexibility on their hips are insane

[@skywinhk]

is it like interval training?

[@nathanpresswood15]

I will one day run in Iten, nO oNe WiLl StOp Me

[@angusteeton6918]

Make it happen! So worth it!

[@suchanatsula4116]

good kenya

[@colinhackman]

Shadow!

[@sakaraka]

🧡

[@luisbarajas7554]

Im new in this type of training, what does it mean 15x1min ? 1 min full pace and 1 min rest pace, 15 times ?

[@wanokmorrisson3513]

Yes

[@outerpol]

What was the total distance?

[@abdallahidris1522]

Wow

[@MBkompressor]

🏃🏃🏃🏃🏃🏃🏃

[@akshayasahoo8251]

🙏🏽🙏🏽❤❤

[@Lenz112]

Topp

[@recar_rehan_0163]

Nice

[@haroonahmadahmad3824]

I want shoes like shadow ❤️

[@narendertyagi254]

Pls tell me how to practice 1600 meter

[@GerardoRUN87]

recovery pace 1´?

[@CaliKlay]

Shadow ✔️

[@AdrianMei]

ASMR footsteps

[@hufemeve]

2:40 speed pace & 3:20 recovery pace........ damn it

[@cosminandrei6867]

My fastest 1k is their jog lmao I can't believe it😂😂

[@de_tenis8868]

For more than 2 hours...

[@marthaceciliagarciarobledo3859]

Holaa

[@mikefaber3567]

So what are they shooting for in this workout is it more lactate threshold/tempo or speed work I'm new at this apologies.

[@mr.mastermine7083]

This looks like lactate threshold work, but I'm sure it is also good speed work for the marathon athletes.

[@narendertyagi254]

From india

[@melchoralbinojose4294]

Bien 👍 México

[@cooltigermusic]

Recovery 3:20/km ...oh my god

[@rglegendff4803]

My all time fastest km hi 3.19 🤣🤣🤣

[@zildjanzildjan1473]

How about their HR ?

[@wandstv7450]

🇧🇷🇧🇷🇧🇷🏃‍♂️

[@zeinabmayagile7684]

This is not fair. Lol ha ha 😂

[@parasgates7648]

*It means 1 minutes fast and then 30 second rest* ??

[@mr.mastermine7083]

1 minute fast, 1 minute rest, 15 times then 10x30s

[@sridihayat1150]

cbien de courire surtout avec baskets oasics

[@DamirUlovec]

By definition, this is HIIT, not fartlek. Fattlek is something else.

[@mattbono2689]

Believe yourself

[@cgazlan]

Wow recovery pace 3:30....

[@trevferns22]

Imagine a cop chasing them on foot. Lol. They run such a way as if we were to walk leisurely after a heavy dinner.

[@fitnessboy9772]

2:24 brand of that shoes ? Is that asics?

[@abhishekdude66]

Yes

[@andrewworrall4302]

South African accent on the bike?

[@Sabundy]

I thought so too

[@krishnabania1395]

I can't even finish 3.2 km in 14 minutes 🙂

[@AnkitChandra68]

What is this shoes pricce

[@sweatelite]

Around $250
runrepeat.com/asics-meta-speed-sky

[@narendertyagi254]

Pls sir

[@DREMERSAILANTBOY]

Plz help me

[@fazanuriman7229]

the cameramen😵

[@tonyjr.214]

Recovery time 3:22-3:30… omg