Introduction:
The date of the 2010 Nairobi International Marathon has been announced for Sunday, October 31, 2010 and registration is on. I know that we have been preparing for this run (somehow). I give you some motivation through a 10-week guide to training for the marathon. These are beginner schedules - for those doing these runs for fun or for the first time. Those who have participated for more than two times and would like to improve on their timing should consult me for level 2 training schedules. Here goes:
10km run schedule
21km half marathon schedule
42km full marathon schedule
Notes:
On the schedules I have indicated activity/distance & time. The run strategy is:
- three weekday runs
- one weekend run (usually long). This long run is shown on a Sunday, but can be substituted for Saturday, depending on your preference.
The distance and time shown on the schedule are provided as a guide to the relationship between the two during your training. Gauge the time with how you feel. Remember to 'obey your body' and not to over-stay on the road if you are not upto it.
a) 10km run schedule
The aim is to start and finish the run within 1hr 30min, to run without stopping and to be able to walk the next day after the run.
| Week | Wks to go | S | M | T | W | T | F | S |
| 1 (Aug.22) | 10 | Jog (30min) | Jog (30min) | Rest | Jog (30min) | Rest | Jog (30min) | Rest |
| 2 | 9 | Jog (45min) | Jog (30min) | Rest | Jog (45min) | Rest | Jog (45min) | Rest |
| 3 (Sep.5) | 8 | Jog (45min) | Jog (30min) | Rest | Jog (45min) | Rest | Jog (45min) | Rest |
| 4 | 7 | Jog (1hr) | Walk (30min) | Rest | Jog (1hr) | Rest | Jog (45min) | Rest |
| 5 | 6 | Jog (1hr) | Walk (45min) | Rest | Jog (1hr) | Rest | Jog (45min) | Rest |
| 6 | 5 | Jog* (1hr15m) | Walk (45min) | Rest | Jog (1hr) | Rest | Jog (45min) | Rest |
| 7 (Oct.3) | 4 | Jog* (1hr30m) | Walk (45min) | Rest | Jog* (1hr15m) | Rest | Jog (45min) | Rest |
| 8 | 3 | Jog (1hr) | Jog (45min) | Rest | Jog (1hr) | Rest | Jog (45min) | Rest |
| 9 | 2 | Jog (45min) | Jog (30min) | Rest | Jog (45min) | Rest | Jog (45min) | Rest |
| 10 | 1 | Jog (30min) | Jog (30min) | Rest | Jog (30min) | Rest | Walk (30min) | Rest |
| 11 (Oct.31) | 0 | 10km (Run) | Rest | Rest | Walk (30min) | Rest | Walk (30min) | Rest |
Table shows activity being done (and time)
*Caution - This is a Long run, attempt only when fit and confident
b) 21km half-marathon schedule
The aim is to finish the race in under 3.00hr and also to run from start to finish. Thereafter, you should be able to 'continue with life' the day after the marathon.
| Week | Wks to go | S | M | T | W | T | F | S |
| 1 (Aug.22) | 10 | 6 (45min) | 5 (45min) | Rest | 6 (45min) | Rest | 6 (45min) | Rest |
| 2 | 9 | 8 (1hr) | 5 (45min) | Rest | 6 (45min) | Rest | 5 (45min) | Rest |
| 3 (Sep.5) | 8 | 10 (1hr15m) | 5 (45min) | Rest | 6 (45min) | Rest | 5 (45min) | Rest |
| 4 | 7 | 12 (1hr30m) | 5 (45min) | Rest | 8 (1hr) | Rest | 5 (45min) | Rest |
| 5 | 6 | 15* (1hr45m) | 5 (45min) | Rest | 8 (1hr) | Rest | 6 (45min) | Rest |
| 6 | 5 | 18* (2hr) | 6 (45min) | Rest | 8 (1hr) | Rest | 6 (45min) | Rest |
| 7 (Oct.3) | 4 | 20* (2hr15m) | 6 (45min) | Rest | 10 (1hr15m) | Rest | 6 (45min) | Rest |
| 8 | 3 | 14 (1hr45m) | 6 (45min) | Rest | 8 (1hr) | Rest | 6 (45min) | Rest |
| 9 | 2 | 12 (1hr30m) | 5 (45min) | Rest | 6 (45min) | Rest | 5 (45min) | Rest |
| 10 | 1 | 5 (45min) | 3 (30min) | Rest | 5 (45min) | Rest | 3 (30min) | Rest |
| 11 (Oct.31) | 0 | 21km (Marathon) | Rest | Rest | 5 (45min) | Rest | 5 (45min) | Rest |
Table shows distance in km (and time)
*Caution - This is a Long run, attempt only when fit and confident
c) 42km full-marathon schedule
This is a serious run which requires good physical condition, adequate training and mental preparedness. It should only be attempted by those who have participated in at least two competitive 21km marathons.
| Week | Wks to go | S | M | T | W | T | F | S |
| 1 (Aug.22) | 10 | 18 (2hr15m) | 7 (1hr) | Rest | 10 (1hr15m) | Rest | 7 (1hr) | Rest |
| 2 | 9 | 20 (2hr15m) | 7 (1hr) | Rest | 10 (1hr15m) | Rest | 7 (1hr) | Rest |
| 3 (Sep.5) | 8 | 23 (2hr30m) | 7 (1hr) | Rest | 11 (1hr15m) | Rest | 7 (1hr) | Rest |
| 4 | 7 | 26* (3hr) | 8 (1hr) | Rest | 13 (1hr30m) | Rest | 8 (1hr) | Rest |
| 5 | 6 | 26* (3hr) | 8 (1hr) | Rest | 13 (1hr30m) | Rest | 8 (1hr) | Rest |
| 6 | 5 | 28* (3hr15m) | 8 (1hr) | Rest | 13 (1hr30m) | Rest | 8 (1hr) | Rest |
| 7 (Oct.3) | 4 | 29* (3hr15m) | 8 (1hr) | Rest | 13 (1hr30m) | Rest | 8 (1hr) | Rest |
| 8 | 3 | 32* (3hr30m) | 8 (1hr) | Rest | 13 (1hr30m) | Rest | 8 (1hr) | Rest |
| 9 | 2 | 15 (2hr) | 5 (45min) | Rest | 8 (1hr) | Rest | 5 (45min) | Rest |
| 10 | 1 | 8 (1hr) | 5 (45min) | Rest | 5 (45min) | Rest | 5 (45min) | Rest |
| 11 (Oct.31) | 0 | 42km (Marathon) | Rest | Rest | 5 (45min) | Rest | 5 (45min) | Rest |
Table shows distance in km (and time)
*Caution - This is a Long run, attempt only when fit and confident
Happy training everybody and see you all on Sunday, October 31, 2010 at Nyayo National Stadium, Nairobi, Kenya at the starting line for our various races - just do it for yourself.
WWB, Nairobi, Kenya, August 22, 2010.
