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Iten 2023
Endurance coaches visit Iten for more running and learning.
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Twelve hours after leaving their homes in Dubai, Marcus, Tom and Rob were back in the familiar surroundings of Kerio View, Iten, Kenya. Their third time in the infamous running town labelled as the ‘Home of Champions’. To their delight nothing has changed, the décor, staff and freshness of the air remains as it was when they had left 12 months earlier.
The other non-changing factor is the altitude. At 2100m high above sea level the air is thinner here and it is felt immediately. Subtly you realise it as the heart rate increases 5-10 beats more than usual when you move from sitting to standing. It will take 6 – 7 days before they guys adapt at a resting level. It is the altitude that some say is the key factor to this town creating champions.
This time the guys have embarked on a week-long trip. The pro camps here allow for 7-10 days of acclimatisation, this involves very easy exercise to help the body adapt. Once Heart rates or paces look close to sea level numbers the intensity and longer volume runs can begin. However, these camps are usually 1-2 months long and an adaptation period is a luxury the lads do not get on their week long visits.
As the days roll on the lessons start to come in. Marcus, Tom and Rob are here to train but more importantly learn. Kenyan runners have an incredible forward lean, compact and rhythmic arms and a smooth gait cycle. Some of their run attributes can be immediately attained simply by watching them. The trick is to try and mimic how they run and think of how other runners can be taught it. What needs to relax? What needs to be rigid? How can you teach the timing of it all coming together? You cannot learn this in a lecture hall.
Interactions here are important. In previous visits Marcus, Tom and Rob have sat down with The Godfather of Kenyan running, Brother Colm O’Connell and his understudy Coach Ian Kiprono from the famous St. Patricks school. These conversations make you realise the altitude here is one small factor, the larger one being the attitude of the runners in Iten. They are invited back to train with the training group from the school and a few lessons are remembered.
On their penultimate day, the guys invited to watch the juniors train. It begins on the school field but rain soon starts hammering it down. The consequence is being crowded into one of the school halls where ‘exercises’ will continue. It is in this closed space, for two hours, the guys get to watch the magic happen and even be part of it. There is no magic by the way, just community and shared purpose.
New lessons are to be learnt as well, the timing of their stay coincides with world famous run coach Renato Canova and on the afternoon of Sunday 5th , where the guys find themselves sat with him watching the New York Marathon. Several hours later and a lot of chat from Renato a book could be written. He is 79 and a memory that stretches so far back with such detail it is not only incredibly insightful but motivational to the guys as coaches too.
We asked head of endurance Tom to sum up his 3rd time at the Home of Champions.
“If you come to the best running location in the world to only run and talk about running you are missing out on the bigger picture. It’s the rhythm of life here that really teaches you things. Watch how people live, how uncomplicated most things are. Listen to how they speak but more importantly interact with nothing but love. There is very little jealousy here, only happiness for what they do have. I will try to come back to this place every year for as long as I can. It is that special.”
GYMNASTICS
Tuesday, we’ll visit the bar for pull-ups! Strict, kipping and butterfly will make an appearance alongside some tried and tested progressions.
Thursday, we’re dialling in on toes-to-bar! We’ll start by waking up the core and hip flexors, then moving to low rig and bar progressions.
HYBRID FITNESS
For this week's HYROX session, we are increasing our running volume with some run-ski intervals. Following this, we will look to train some lower body endurance with sled push, farmers walk and short distance run intervals.
MOBILITY
This class is designed to enhance full-body mobility with a focus on relieving lower back pain and improving hip mobility. Through guided stretches, functional movements, and targeted mobility drills, you’ll increase flexibility, reduce stiffness, and build strength where it matters most. Perfect for anyone looking to move more freely, ease discomfort, and support long-term joint health. All levels welcome.
WEIGHTLIFTING
This week, we are working on the split jerk technique in weightlifting. Followed by a classic complex of clean + front squat + jerk.
The Monday Ride
A cycling session at BikeDxb led by Marcus Smith.
Suitable for anyone able to ride 30kph plus on a flat course.
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30 am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be running blocks of 6 mins at a 7/10 Tempo effort, each with a 1 min recovery. I recommend walking the recovery to ensure that your HR comes down and allows for quality running throughout the session. We will repeat this sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will have building 400s, starting at 5km pace and working down towards 1km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have 400m intervals in the morning and evening. After each rep you have 60 sec to allow your HR to come back down, so keeping the running fast throughout the session. Aiming for 8-12 reps.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a pyramid, running our efforts and recovery time for time. The aim is to keep all efforts at 8/10 throughout the session.
1min effort : 1min recovery
2min effort : 2min recovery
3min effort : 3min recovery
4min effort : 4min recovery
5min effort : 5min recovery
4min effort : 4min recovery
3min effort : 3min recovery
2min effort : 2min recovery
1min effort : 1min recovery
Monday:
We start the week with some single-leg strength in our Engine class before taking on 4 5-minute AMRAPS, buy in with rowing or ski erg, and then it's lunges, toes to bar, kettlebell swings, and box jumps for the remaining time.
Strength:
Every 2:30 x 4-8 Bulgarian Split Squat tempo 30X1
Conditioning:
In a 5-minute window
600/500m row
AMRAP 20 alt prisoner reverse lunges + 10 TTB
Rest 3 mins
In a 5-minute window
600/500m ski
AMRAP 20 Russian KB Swing + 15 Box Jump Over
Rest 3 mins
x 2
Tuesday:
Tuesday, we have some strict positional strength to start before a solid push and pull day, and to finish the session, you have to send it on the devil's press and bike sprints
Strength:
A) EMOM x 8 - Min 1, 10-30 sec chin-up over bar hold / Min 2, 20 sec wall Facing HS Hold
B) Every 90 sec x 9 - 1) 8 DB bench Press @30x1 / 2) 6-10 Inverted Row / 3) 30 Sec GHD Sit-ups
C) EMOM x 6 - Min 1- 30 sec Banded Tricep Extension / Min 2 - 30 sec KB Horn Curl
Conditioning:
For Time
15-12-9 Devil Press
12/9 cal ass Bike After Each Round
Wednesday:
Wednesday, we are power cleaning throughout the session, some technical hang power clean triples to start, followed by some intervals with ever-increasing loads on the power clean.
Strength:
Every 75 sec x 8 - 3 hang power clean
Conditioning:
10-minute AMRAP
Park Run
8 power clean (50/30)
20 wall balls
rest 3 mins
10-minute AMRAP
Park Run
8 power clean (60/40)
20 wall balls
rest 3 mins
10 min AMRAP
Park Run
8 power clean (70/50)
20 wall balls
Thursday:
Thursday, we are working through multiple trisets of the same movement patterns to build some capacity, and then we have 3 minutes of work in the workout of the day.
Strength:
3 Rounds
6 Strict Pull-ups/Chin-Ups
rest 30 seconds
12 Ring Rows
rest 30 seconds
24 Alternating Gorilla Rows
Rest 2 mins
3 Rounds
6 Dual DB Strict Press
rest 30 seconds
12 Push-Ups
rest 30 sec
24 Alternating DB Floor Press
Rest 2 mins
Conditioning:
1 min Max Cal Ski
Rest 2 mins
x 3
Friday:
Friday therapy will have a strongman twist for you and your partner.
Strength:
Sandbag Speed Relay
2 SandBag to shoulder 5m carry x 5
Conditioning:
In Pairs for total calories and reps, both partners work at the same time! Everything will be explained, just show up and be ready to work!
P1 - Max Sandbag to Shoulder
P2- Max Cal Row
P1- Sandbag Squat
P2 - Max Cal Row
P1- Sandbag Rev Lunge
P2 - Max Cal Row
Rest 3 mins
Saturday and Sunday:
Saturday Sessions, as always, will be a great start to the week, and we wrap up with some Heavy 5s on our Deadlift and some challenging box squats in strength, whilst we have some tough running and erg intervals in engine on Sunday!
Twelve hours after leaving their homes in Dubai, Marcus, Tom and Rob were back in the familiar surroundings of Kerio View, Iten, Kenya. Their third time in the infamous running town labelled as the ‘Home of Champions’. To their delight nothing has changed, the décor, staff and freshness of the air remains as it was when they had left 12 months earlier.
The other non-changing factor is the altitude. At 2100m high above sea level the air is thinner here and it is felt immediately. Subtly you realise it as the heart rate increases 5-10 beats more than usual when you move from sitting to standing. It will take 6 – 7 days before they guys adapt at a resting level. It is the altitude that some say is the key factor to this town creating champions.
This time the guys have embarked on a week-long trip. The pro camps here allow for 7-10 days of acclimatisation, this involves very easy exercise to help the body adapt. Once Heart rates or paces look close to sea level numbers the intensity and longer volume runs can begin. However, these camps are usually 1-2 months long and an adaptation period is a luxury the lads do not get on their week long visits.
As the days roll on the lessons start to come in. Marcus, Tom and Rob are here to train but more importantly learn. Kenyan runners have an incredible forward lean, compact and rhythmic arms and a smooth gait cycle. Some of their run attributes can be immediately attained simply by watching them. The trick is to try and mimic how they run and think of how other runners can be taught it. What needs to relax? What needs to be rigid? How can you teach the timing of it all coming together? You cannot learn this in a lecture hall.
Interactions here are important. In previous visits Marcus, Tom and Rob have sat down with The Godfather of Kenyan running, Brother Colm O’Connell and his understudy Coach Ian Kiprono from the famous St. Patricks school. These conversations make you realise the altitude here is one small factor, the larger one being the attitude of the runners in Iten. They are invited back to train with the training group from the school and a few lessons are remembered.
On their penultimate day, the guys invited to watch the juniors train. It begins on the school field but rain soon starts hammering it down. The consequence is being crowded into one of the school halls where ‘exercises’ will continue. It is in this closed space, for two hours, the guys get to watch the magic happen and even be part of it. There is no magic by the way, just community and shared purpose.
New lessons are to be learnt as well, the timing of their stay coincides with world famous run coach Renato Canova and on the afternoon of Sunday 5th , where the guys find themselves sat with him watching the New York Marathon. Several hours later and a lot of chat from Renato a book could be written. He is 79 and a memory that stretches so far back with such detail it is not only incredibly insightful but motivational to the guys as coaches too.
We asked head of endurance Tom to sum up his 3rd time at the Home of Champions.
“If you come to the best running location in the world to only run and talk about running you are missing out on the bigger picture. It’s the rhythm of life here that really teaches you things. Watch how people live, how uncomplicated most things are. Listen to how they speak but more importantly interact with nothing but love. There is very little jealousy here, only happiness for what they do have. I will try to come back to this place every year for as long as I can. It is that special.”
The Monday Ride
A cycling session at BikeDxb led by Marcus Smith.
Suitable for anyone able to ride 30kph plus on a flat course.
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30 am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be running blocks of 6 mins at a 7/10 Tempo effort, each with a 1 min recovery. I recommend walking the recovery to ensure that your HR comes down and allows for quality running throughout the session. We will repeat this sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will have building 400s, starting at 5km pace and working down towards 1km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have 400m intervals in the morning and evening. After each rep you have 60 sec to allow your HR to come back down, so keeping the running fast throughout the session. Aiming for 8-12 reps.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a pyramid, running our efforts and recovery time for time. The aim is to keep all efforts at 8/10 throughout the session.
1min effort : 1min recovery
2min effort : 2min recovery
3min effort : 3min recovery
4min effort : 4min recovery
5min effort : 5min recovery
4min effort : 4min recovery
3min effort : 3min recovery
2min effort : 2min recovery
1min effort : 1min recovery
Monday:
We start the week with some single-leg strength in our Engine class before taking on 4 5-minute AMRAPS, buy in with rowing or ski erg, and then it's lunges, toes to bar, kettlebell swings, and box jumps for the remaining time.
Strength:
Every 2:30 x 4-8 Bulgarian Split Squat tempo 30X1
Conditioning:
In a 5-minute window
600/500m row
AMRAP 20 alt prisoner reverse lunges + 10 TTB
Rest 3 mins
In a 5-minute window
600/500m ski
AMRAP 20 Russian KB Swing + 15 Box Jump Over
Rest 3 mins
x 2
Tuesday:
Tuesday, we have some strict positional strength to start before a solid push and pull day, and to finish the session, you have to send it on the devil's press and bike sprints
Strength:
A) EMOM x 8 - Min 1, 10-30 sec chin-up over bar hold / Min 2, 20 sec wall Facing HS Hold
B) Every 90 sec x 9 - 1) 8 DB bench Press @30x1 / 2) 6-10 Inverted Row / 3) 30 Sec GHD Sit-ups
C) EMOM x 6 - Min 1- 30 sec Banded Tricep Extension / Min 2 - 30 sec KB Horn Curl
Conditioning:
For Time
15-12-9 Devil Press
12/9 cal ass Bike After Each Round
Wednesday:
Wednesday, we are power cleaning throughout the session, some technical hang power clean triples to start, followed by some intervals with ever-increasing loads on the power clean.
Strength:
Every 75 sec x 8 - 3 hang power clean
Conditioning:
10-minute AMRAP
Park Run
8 power clean (50/30)
20 wall balls
rest 3 mins
10-minute AMRAP
Park Run
8 power clean (60/40)
20 wall balls
rest 3 mins
10 min AMRAP
Park Run
8 power clean (70/50)
20 wall balls
Thursday:
Thursday, we are working through multiple trisets of the same movement patterns to build some capacity, and then we have 3 minutes of work in the workout of the day.
Strength:
3 Rounds
6 Strict Pull-ups/Chin-Ups
rest 30 seconds
12 Ring Rows
rest 30 seconds
24 Alternating Gorilla Rows
Rest 2 mins
3 Rounds
6 Dual DB Strict Press
rest 30 seconds
12 Push-Ups
rest 30 sec
24 Alternating DB Floor Press
Rest 2 mins
Conditioning:
1 min Max Cal Ski
Rest 2 mins
x 3
Friday:
Friday therapy will have a strongman twist for you and your partner.
Strength:
Sandbag Speed Relay
2 SandBag to shoulder 5m carry x 5
Conditioning:
In Pairs for total calories and reps, both partners work at the same time! Everything will be explained, just show up and be ready to work!
P1 - Max Sandbag to Shoulder
P2- Max Cal Row
P1- Sandbag Squat
P2 - Max Cal Row
P1- Sandbag Rev Lunge
P2 - Max Cal Row
Rest 3 mins
Saturday and Sunday:
Saturday Sessions, as always, will be a great start to the week, and we wrap up with some Heavy 5s on our Deadlift and some challenging box squats in strength, whilst we have some tough running and erg intervals in engine on Sunday!
GYMNASTICS
Tuesday, we’ll visit the bar for pull-ups! Strict, kipping and butterfly will make an appearance alongside some tried and tested progressions.
Thursday, we’re dialling in on toes-to-bar! We’ll start by waking up the core and hip flexors, then moving to low rig and bar progressions.
HYBRID FITNESS
For this week's HYROX session, we are increasing our running volume with some run-ski intervals. Following this, we will look to train some lower body endurance with sled push, farmers walk and short distance run intervals.
MOBILITY
This class is designed to enhance full-body mobility with a focus on relieving lower back pain and improving hip mobility. Through guided stretches, functional movements, and targeted mobility drills, you’ll increase flexibility, reduce stiffness, and build strength where it matters most. Perfect for anyone looking to move more freely, ease discomfort, and support long-term joint health. All levels welcome.
WEIGHTLIFTING
This week, we are working on the split jerk technique in weightlifting. Followed by a classic complex of clean + front squat + jerk.
Twelve hours after leaving their homes in Dubai, Marcus, Tom and Rob were back in the familiar surroundings of Kerio View, Iten, Kenya. Their third time in the infamous running town labelled as the ‘Home of Champions’. To their delight nothing has changed, the décor, staff and freshness of the air remains as it was when they had left 12 months earlier.
The other non-changing factor is the altitude. At 2100m high above sea level the air is thinner here and it is felt immediately. Subtly you realise it as the heart rate increases 5-10 beats more than usual when you move from sitting to standing. It will take 6 – 7 days before they guys adapt at a resting level. It is the altitude that some say is the key factor to this town creating champions.
This time the guys have embarked on a week-long trip. The pro camps here allow for 7-10 days of acclimatisation, this involves very easy exercise to help the body adapt. Once Heart rates or paces look close to sea level numbers the intensity and longer volume runs can begin. However, these camps are usually 1-2 months long and an adaptation period is a luxury the lads do not get on their week long visits.
As the days roll on the lessons start to come in. Marcus, Tom and Rob are here to train but more importantly learn. Kenyan runners have an incredible forward lean, compact and rhythmic arms and a smooth gait cycle. Some of their run attributes can be immediately attained simply by watching them. The trick is to try and mimic how they run and think of how other runners can be taught it. What needs to relax? What needs to be rigid? How can you teach the timing of it all coming together? You cannot learn this in a lecture hall.
Interactions here are important. In previous visits Marcus, Tom and Rob have sat down with The Godfather of Kenyan running, Brother Colm O’Connell and his understudy Coach Ian Kiprono from the famous St. Patricks school. These conversations make you realise the altitude here is one small factor, the larger one being the attitude of the runners in Iten. They are invited back to train with the training group from the school and a few lessons are remembered.
On their penultimate day, the guys invited to watch the juniors train. It begins on the school field but rain soon starts hammering it down. The consequence is being crowded into one of the school halls where ‘exercises’ will continue. It is in this closed space, for two hours, the guys get to watch the magic happen and even be part of it. There is no magic by the way, just community and shared purpose.
New lessons are to be learnt as well, the timing of their stay coincides with world famous run coach Renato Canova and on the afternoon of Sunday 5th , where the guys find themselves sat with him watching the New York Marathon. Several hours later and a lot of chat from Renato a book could be written. He is 79 and a memory that stretches so far back with such detail it is not only incredibly insightful but motivational to the guys as coaches too.
We asked head of endurance Tom to sum up his 3rd time at the Home of Champions.
“If you come to the best running location in the world to only run and talk about running you are missing out on the bigger picture. It’s the rhythm of life here that really teaches you things. Watch how people live, how uncomplicated most things are. Listen to how they speak but more importantly interact with nothing but love. There is very little jealousy here, only happiness for what they do have. I will try to come back to this place every year for as long as I can. It is that special.”
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be running blocks of 6 mins at a 7/10 Tempo effort, each with a 1 min recovery. I recommend walking the recovery to ensure that your HR comes down and allows for quality running throughout the session. We will repeat this sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will have building 400s, starting at 5km pace and working down towards 1km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have 400m intervals in the morning and evening. After each rep you have 60 sec to allow your HR to come back down, so keeping the running fast throughout the session. Aiming for 8-12 reps.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a pyramid, running our efforts and recovery time for time. The aim is to keep all efforts at 8/10 throughout the session.
1min effort : 1min recovery
2min effort : 2min recovery
3min effort : 3min recovery
4min effort : 4min recovery
5min effort : 5min recovery
4min effort : 4min recovery
3min effort : 3min recovery
2min effort : 2min recovery
1min effort : 1min recovery
Monday:
We start the week with some single-leg strength in our Engine class before taking on 4 5-minute AMRAPS, buy in with rowing or ski erg, and then it's lunges, toes to bar, kettlebell swings, and box jumps for the remaining time.
Strength:
Every 2:30 x 4-8 Bulgarian Split Squat tempo 30X1
Conditioning:
In a 5-minute window
600/500m row
AMRAP 20 alt prisoner reverse lunges + 10 TTB
Rest 3 mins
In a 5-minute window
600/500m ski
AMRAP 20 Russian KB Swing + 15 Box Jump Over
Rest 3 mins
x 2
Tuesday:
Tuesday, we have some strict positional strength to start before a solid push and pull day, and to finish the session, you have to send it on the devil's press and bike sprints
Strength:
A) EMOM x 8 - Min 1, 10-30 sec chin-up over bar hold / Min 2, 20 sec wall Facing HS Hold
B) Every 90 sec x 9 - 1) 8 DB bench Press @30x1 / 2) 6-10 Inverted Row / 3) 30 Sec GHD Sit-ups
C) EMOM x 6 - Min 1- 30 sec Banded Tricep Extension / Min 2 - 30 sec KB Horn Curl
Conditioning:
For Time
15-12-9 Devil Press
12/9 cal ass Bike After Each Round
Wednesday:
Wednesday, we are power cleaning throughout the session, some technical hang power clean triples to start, followed by some intervals with ever-increasing loads on the power clean.
Strength:
Every 75 sec x 8 - 3 hang power clean
Conditioning:
10-minute AMRAP
Park Run
8 power clean (50/30)
20 wall balls
rest 3 mins
10-minute AMRAP
Park Run
8 power clean (60/40)
20 wall balls
rest 3 mins
10 min AMRAP
Park Run
8 power clean (70/50)
20 wall balls
Thursday:
Thursday, we are working through multiple trisets of the same movement patterns to build some capacity, and then we have 3 minutes of work in the workout of the day.
Strength:
3 Rounds
6 Strict Pull-ups/Chin-Ups
rest 30 seconds
12 Ring Rows
rest 30 seconds
24 Alternating Gorilla Rows
Rest 2 mins
3 Rounds
6 Dual DB Strict Press
rest 30 seconds
12 Push-Ups
rest 30 sec
24 Alternating DB Floor Press
Rest 2 mins
Conditioning:
1 min Max Cal Ski
Rest 2 mins
x 3
Friday:
Friday therapy will have a strongman twist for you and your partner.
Strength:
Sandbag Speed Relay
2 SandBag to shoulder 5m carry x 5
Conditioning:
In Pairs for total calories and reps, both partners work at the same time! Everything will be explained, just show up and be ready to work!
P1 - Max Sandbag to Shoulder
P2- Max Cal Row
P1- Sandbag Squat
P2 - Max Cal Row
P1- Sandbag Rev Lunge
P2 - Max Cal Row
Rest 3 mins
Saturday and Sunday:
Saturday Sessions, as always, will be a great start to the week, and we wrap up with some Heavy 5s on our Deadlift and some challenging box squats in strength, whilst we have some tough running and erg intervals in engine on Sunday!
GYMNASTICS
Tuesday, we’ll visit the bar for pull-ups! Strict, kipping and butterfly will make an appearance alongside some tried and tested progressions.
Thursday, we’re dialling in on toes-to-bar! We’ll start by waking up the core and hip flexors, then moving to low rig and bar progressions.
HYBRID FITNESS
For this week's HYROX session, we are increasing our running volume with some run-ski intervals. Following this, we will look to train some lower body endurance with sled push, farmers walk and short distance run intervals.
MOBILITY
This class is designed to enhance full-body mobility with a focus on relieving lower back pain and improving hip mobility. Through guided stretches, functional movements, and targeted mobility drills, you’ll increase flexibility, reduce stiffness, and build strength where it matters most. Perfect for anyone looking to move more freely, ease discomfort, and support long-term joint health. All levels welcome.
WEIGHTLIFTING
This week, we are working on the split jerk technique in weightlifting. Followed by a classic complex of clean + front squat + jerk.
The Monday Ride
A cycling session at BikeDxb led by Marcus Smith.
Suitable for anyone able to ride 30kph plus on a flat course.
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30 am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Twelve hours after leaving their homes in Dubai, Marcus, Tom and Rob were back in the familiar surroundings of Kerio View, Iten, Kenya. Their third time in the infamous running town labelled as the ‘Home of Champions’. To their delight nothing has changed, the décor, staff and freshness of the air remains as it was when they had left 12 months earlier.
The other non-changing factor is the altitude. At 2100m high above sea level the air is thinner here and it is felt immediately. Subtly you realise it as the heart rate increases 5-10 beats more than usual when you move from sitting to standing. It will take 6 – 7 days before they guys adapt at a resting level. It is the altitude that some say is the key factor to this town creating champions.
This time the guys have embarked on a week-long trip. The pro camps here allow for 7-10 days of acclimatisation, this involves very easy exercise to help the body adapt. Once Heart rates or paces look close to sea level numbers the intensity and longer volume runs can begin. However, these camps are usually 1-2 months long and an adaptation period is a luxury the lads do not get on their week long visits.
As the days roll on the lessons start to come in. Marcus, Tom and Rob are here to train but more importantly learn. Kenyan runners have an incredible forward lean, compact and rhythmic arms and a smooth gait cycle. Some of their run attributes can be immediately attained simply by watching them. The trick is to try and mimic how they run and think of how other runners can be taught it. What needs to relax? What needs to be rigid? How can you teach the timing of it all coming together? You cannot learn this in a lecture hall.
Interactions here are important. In previous visits Marcus, Tom and Rob have sat down with The Godfather of Kenyan running, Brother Colm O’Connell and his understudy Coach Ian Kiprono from the famous St. Patricks school. These conversations make you realise the altitude here is one small factor, the larger one being the attitude of the runners in Iten. They are invited back to train with the training group from the school and a few lessons are remembered.
On their penultimate day, the guys invited to watch the juniors train. It begins on the school field but rain soon starts hammering it down. The consequence is being crowded into one of the school halls where ‘exercises’ will continue. It is in this closed space, for two hours, the guys get to watch the magic happen and even be part of it. There is no magic by the way, just community and shared purpose.
New lessons are to be learnt as well, the timing of their stay coincides with world famous run coach Renato Canova and on the afternoon of Sunday 5th , where the guys find themselves sat with him watching the New York Marathon. Several hours later and a lot of chat from Renato a book could be written. He is 79 and a memory that stretches so far back with such detail it is not only incredibly insightful but motivational to the guys as coaches too.
We asked head of endurance Tom to sum up his 3rd time at the Home of Champions.
“If you come to the best running location in the world to only run and talk about running you are missing out on the bigger picture. It’s the rhythm of life here that really teaches you things. Watch how people live, how uncomplicated most things are. Listen to how they speak but more importantly interact with nothing but love. There is very little jealousy here, only happiness for what they do have. I will try to come back to this place every year for as long as I can. It is that special.”
Twelve hours after leaving their homes in Dubai, Marcus, Tom and Rob were back in the familiar surroundings of Kerio View, Iten, Kenya. Their third time in the infamous running town labelled as the ‘Home of Champions’. To their delight nothing has changed, the décor, staff and freshness of the air remains as it was when they had left 12 months earlier.
The other non-changing factor is the altitude. At 2100m high above sea level the air is thinner here and it is felt immediately. Subtly you realise it as the heart rate increases 5-10 beats more than usual when you move from sitting to standing. It will take 6 – 7 days before they guys adapt at a resting level. It is the altitude that some say is the key factor to this town creating champions.
This time the guys have embarked on a week-long trip. The pro camps here allow for 7-10 days of acclimatisation, this involves very easy exercise to help the body adapt. Once Heart rates or paces look close to sea level numbers the intensity and longer volume runs can begin. However, these camps are usually 1-2 months long and an adaptation period is a luxury the lads do not get on their week long visits.
As the days roll on the lessons start to come in. Marcus, Tom and Rob are here to train but more importantly learn. Kenyan runners have an incredible forward lean, compact and rhythmic arms and a smooth gait cycle. Some of their run attributes can be immediately attained simply by watching them. The trick is to try and mimic how they run and think of how other runners can be taught it. What needs to relax? What needs to be rigid? How can you teach the timing of it all coming together? You cannot learn this in a lecture hall.
Interactions here are important. In previous visits Marcus, Tom and Rob have sat down with The Godfather of Kenyan running, Brother Colm O’Connell and his understudy Coach Ian Kiprono from the famous St. Patricks school. These conversations make you realise the altitude here is one small factor, the larger one being the attitude of the runners in Iten. They are invited back to train with the training group from the school and a few lessons are remembered.
On their penultimate day, the guys invited to watch the juniors train. It begins on the school field but rain soon starts hammering it down. The consequence is being crowded into one of the school halls where ‘exercises’ will continue. It is in this closed space, for two hours, the guys get to watch the magic happen and even be part of it. There is no magic by the way, just community and shared purpose.
New lessons are to be learnt as well, the timing of their stay coincides with world famous run coach Renato Canova and on the afternoon of Sunday 5th , where the guys find themselves sat with him watching the New York Marathon. Several hours later and a lot of chat from Renato a book could be written. He is 79 and a memory that stretches so far back with such detail it is not only incredibly insightful but motivational to the guys as coaches too.
We asked head of endurance Tom to sum up his 3rd time at the Home of Champions.
“If you come to the best running location in the world to only run and talk about running you are missing out on the bigger picture. It’s the rhythm of life here that really teaches you things. Watch how people live, how uncomplicated most things are. Listen to how they speak but more importantly interact with nothing but love. There is very little jealousy here, only happiness for what they do have. I will try to come back to this place every year for as long as I can. It is that special.”
One-Hour Workout: Revving Your Swim Engine
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