Introduction:
I have provided three preparatory schedules for the 2009 Nairobi International Marathon to be held in Kenya in October 2009. These schedules should assist all those who have been daring to go but have lacked the motivation:
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.
Here goes...
Pick your race, print your schedule, start training (we are on week 3 - you have not missed much) and let us meet in October 2009.
a) 10km run schedule
The schedule is for first time runners intending to participate in their first competitive run at an international event. 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 (Jun.7) | 20 | Walk (30min) | Walk (30min) | Rest | Walk (30min) | Rest | Walk (30min) | Rest |
| 2 | 19 | Walk (45min) | Walk (45min) | Rest | Walk (45min) | Rest | Walk (45min) | Rest |
| 3 | 18 | Walk (30min) | Walk (30min) | Rest | Walk (30min) | Rest | Walk (30min) | Rest |
| 4 | 17 | Walk (45min) | Walk (45min) | Rest | Walk (45min) | Rest | Walk (45min) | Rest |
| 5 (Jul.5) | 16 | Jog (30min) | Walk (30min) | Rest | Jog (30min) | Rest | Jog (30min) | Rest |
| 6 | 15 | Jog (45min) | Walk (45min) | Rest | Jog (45min) | Rest | Jog (45min) | Rest |
| 7 | 14 | Jog (30min) | Walk (30min) | Rest | Jog (30min) | Rest | Jog (30min) | Rest |
| 8 | 13 | Jog (45min) | Walk (45min) | Rest | Jog (45min) | Rest | Jog (45min) | Rest |
| 9 (Aug.2) | 12 | Jog (30min) | Walk (30min) | Rest | Jog (30min) | Rest | Jog (30min) | Rest |
| 10 | 11 | Jog (45min) | Walk (45min) | Rest | Jog (45min) | Rest | Jog (45min) | Rest |
| 11 | 10 | Jog (30min) | Jog (30min) | Rest | Jog (30min) | Rest | Jog (30min) | Rest |
| 12 | 9 | Jog (45min) | Jog (30min) | Rest | Jog (45min) | Rest | Jog (45min) | Rest |
| 13 | 8 | Jog (45min) | Jog (30min) | Rest | Jog (45min) | Rest | Jog (45min) | Rest |
| 14 (Sep.6) | 7 | Jog (1hr) | Walk (30min) | Rest | Jog (1hr) | Rest | Jog (45min) | Rest |
| 15 | 6 | Jog (1hr) | Walk (45min) | Rest | Jog (1hr) | Rest | Jog (45min) | Rest |
| 16 | 5 | Jog* (1hr15m) | Walk (45min) | Rest | Jog (1hr) | Rest | Jog (45min) | Rest |
| 17 | 4 | Jog* (1hr30m) | Walk (45min) | Rest | Jog* (1hr15m) | Rest | Jog (45min) | Rest |
| 18 (Oct.4) | 3 | Jog (1hr) | Jog (45min) | Rest | Jog (1hr) | Rest | Jog (45min) | Rest |
| 19 | 2 | Jog (45min) | Jog (30min) | Rest | Jog (45min) | Rest | Jog (45min) | Rest |
| 20 | 1 | Jog (30min) | Jog (30min) | Rest | Jog (30min) | Rest | Walk (30min) | Rest |
| 21 (Oct.25) | 0 | 10km (Run) | Rest | Rest | Walk (30min) | Rest | Walk (30min) | Rest |
*Caution - This is a Long run, attempt only when fit and confident
b) 21km half-marathon schedule
This is also intended for runners intent on participating in their first half-marathon run. The aim is to finish the race and also to run from start to finish. Thereafter, you should be able to 'continue with life' the day after the marathon.
(For subsequent event runners seeking to improve their timing, please contact the author for a modified training program)
| Week | Wks to go | S | M | T | W | T | F | S |
| 1 (Jun.7) | 20 | 6 (45min) | 5 (45min) | Rest | 6 (45min) | Rest | 6 (45min) | Rest |
| 2 | 19 | 8 (1hr) | 5 (45min) | Rest | 6 (45min) | Rest | 5 (45min) | Rest |
| 3 | 18 | 10 (1hr15m) | 5 (45min) | Rest | 6 (45min) | Rest | 5 (45min) | Rest |
| 4 | 17 | 12 (1hr30m) | 5 (45min) | Rest | 8 (1hr) | Rest | 5 (45min) | Rest |
| 5 (Jul.5) | 16 | 6 (45min) | 5 (45min) | Rest | 6 (45min) | Rest | 6 (45min) | Rest |
| 6 | 15 | 8 (1hr) | 5 (45min) | Rest | 6 (45min) | Rest | 5 (45min) | Rest |
| 7 | 14 | 10 (1hr15m) | 5 (45min) | Rest | 6 (45min) | Rest | 5 (45min) | Rest |
| 8 | 13 | 8 (1hr) | 5 (45min) | Rest | 6 (45min) | Rest | 5 (45min) | Rest |
| 9 (Aug.2) | 12 | 10 (1hr15m) | 5 (45min) | Rest | 6 (45min) | Rest | 5 (45min) | Rest |
| 10 | 11 | 4 (30min) | 8 (1hr) | Rest | 8 (1hr) | Rest | 10 (1hr15m) | Rest |
| 11 | 10 | 6 (45min) | 5 (45min) | Rest | 6 (45min) | Rest | 6 (45min) | Rest |
| 12 | 9 | 8 (1hr) | 5 (45min) | Rest | 6 (45min) | Rest | 5 (45min) | Rest |
| 13 | 8 | 10 (1hr15m) | 5 (45min) | Rest | 6 (45min) | Rest | 5 (45min) | Rest |
| 14 (Sep.6) | 7 | 12 (1hr30m) | 5 (45min) | Rest | 8 (1hr) | Rest | 5 (45min) | Rest |
| 15 | 6 | 15* (1hr45m) | 5 (45min) | Rest | 8 (1hr) | Rest | 6 (45min) | Rest |
| 16 | 5 | 18* (2hr) | 6 (45min) | Rest | 8 (1hr) | Rest | 6 (45min) | Rest |
| 17 | 4 | 20* (2hr15m) | 6 (45min) | Rest | 10 (1hr15m) | Rest | 6 (45min) | Rest |
| 18 (Oct.4) | 3 | 14 (1hr45m) | 6 (45min) | Rest | 8 (1hr) | Rest | 6 (45min) | Rest |
| 19 | 2 | 12 (1hr30m) | 5 (45min) | Rest | 6 (45min) | Rest | 5 (45min) | Rest |
| 20 | 1 | 5 (45min) | 3 (30min) | Rest | 5 (45min) | Rest | 3 (30min) | Rest |
| 21 (Oct.25) | 0 | 21km (Marathon) | Rest | Rest | 5 (45min) | Rest | 5 (45min) | Rest |
*Caution - This is a Long run, attempt only when fit and confident
c) 42km full-marathon schedule
This is intended for runners attempting their first full marathon. It is however desirable that you should have been involved in some regular program (weekly) of jogging before commencement of the program.
Special caution - 42km runs are long and require endurance and will-power. Attempt only if you are ready with both.
(For subsequent event runners seeking to improve their timing, please contact the author for a modified training program)
| Week | Wks to go | S | M | T | W | T | F | S |
| 1 (Jun.7) | 20 | 8 (1hr) | 5 (45min) | Rest | 7 (1hr) | Rest | 5 (45min) | Rest |
| 2 | 19 | 8 (1hr) | 5 (45min) | Rest | 7 (1hr) | Rest | 5 (45min) | Rest |
| 3 | 18 | 8 (1hr) | 5 (45min) | Rest | 7 (1hr) | Rest | 5 (45min) | Rest |
| 4 | 17 | 8 (1hr) | 5 (45min) | Rest | 7 (1hr) | Rest | 5 (45min) | Rest |
| 5 (Jul.5) | 16 | 8 (1hr) | 5 (45min) | Rest | 7 (1hr) | Rest | 5 (45min) | Rest |
| 6 | 15 | 8 (1hr) | 5 (45min) | Rest | 7 (1hr) | Rest | 5 (45min) | Rest |
| 7 | 14 | 10 (1hr15m) | 5 (45min) | Rest | 7 (1hr) | Rest | 5 (45min) | Rest |
| 8 | 13 | 11 (1hr15m) | 5 (45min) | Rest | 8 (1hr) | Rest | 5 (45min) | Rest |
| 9 (Aug.2) | 12 | 13 (1hr30m) | 5 (45min) | Rest | 8 (1hr) | Rest | 5 (45min) | Rest |
| 10 | 11 | 16 (2hr) | 7 (1hr) | Rest | 8 (1hr) | Rest | 7 (1hr) | Rest |
| 11 | 10 | 18 (2hr15m) | 7 (1hr) | Rest | 10 (1hr15m) | Rest | 7 (1hr) | Rest |
| 12 | 9 | 20 (2hr15m) | 7 (1hr) | Rest | 10 (1hr15m) | Rest | 7 (1hr) | Rest |
| 13 | 8 | 23 (2hr30m) | 7 (1hr) | Rest | 11 (1hr15m) | Rest | 7 (1hr) | Rest |
| 14 (Sep.6) | 7 | 26* (3hr) | 8 (1hr) | Rest | 13 (1hr30m) | Rest | 8 (1hr) | Rest |
| 15 | 6 | 26* (3hr) | 8 (1hr) | Rest | 13 (1hr30m) | Rest | 8 (1hr) | Rest |
| 16 | 5 | 28* (3hr15m) | 8 (1hr) | Rest | 13 (1hr30m) | Rest | 8 (1hr) | Rest |
| 17 | 4 | 29* (3hr15m) | 8 (1hr) | Rest | 13 (1hr30m) | Rest | 8 (1hr) | Rest |
| 18 (Oct.4) | 3 | 32* (3hr30m) | 8 (1hr) | Rest | 13 (1hr30m) | Rest | 8 (1hr) | Rest |
| 19 | 2 | 15 (2hr) | 5 (45min) | Rest | 8 (1hr) | Rest | 5 (45min) | Rest |
| 20 | 1 | 8 (1hr) | 5 (45min) | Rest | 5 (45min) | Rest | 5 (45min) | Rest |
| 21 (Oct.25) | 0 | 42km (Marathon) | Rest | Rest | 5 (45min) | Rest | 5 (45min) | Rest |
*Caution - This is a Long run, attempt only when fit and confident
Happy training everybody and see you all on Sunday, October 25, 2009 at Nyayo National Stadium, Nairobi, Kenya at the starting line for our various races - with our personal ambitions (finish the race, break a record, improve on time, have fun, contribute to charity, meet WWB in person)
WWB, Nairobi, Kenya, June 23, 2009
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