12 Week Novice Half Marathon Plan (Sub 2:30 Focus)
Planning your first Half Marathon?
Welcome to your dedicated 12-week training schedule for the Nairobi Standard Chartered Half Marathon on Sunday, 25 October 2026. If you are stepping up from 5k/10k races and aiming for your first 21.1 km finish—or targeting a time under 2:30:00—this plan is built specifically for you.
Running in Nairobi's thin air at 1,795 meters (5,889 feet) above sea level demands an intelligent approach. Based on classic, battle-tested novice frameworks (like Hal Higdon’s Novice 1), this schedule prioritizes progressive mileage, ample rest, and low-heart-rate long runs to build your aerobic base safely without risking injury or burnout.
Weekly Structure Overview
Monday: Rest / Light Stretching
Monday: Rest / Light Stretching
Mondays are always sticky with work pressures. We are giving it a rest and focusing on work.
Tuesday: Easy Run (Conversational pace)
Tuesday: Easy Run (Conversational pace)
Run these at a comfortable, conversational pace. If you can't speak a full sentence without gasping, slow down.
Wednesday: Marathon Pace (MP) Run (Practicing race rhythm)
Wednesday: Marathon Pace (MP) Run (Practicing race rhythm)
These are mid-week runs to practice your target race pace, aiming for approximately 7:00 to 7:09 per km.
Thursday: Easy Run (Recovery)
Thursday: Easy Run (Recovery)
Run these at a comfortable, conversational pace. If you can't speak a full sentence without gasping, slow down.
Friday: Rest or Cross-Training (CT - Cycling, swimming, light core/strength)
Friday: Rest or Cross-Training (CT - Cycling, swimming, light core/strength)
Low-impact activities (cycling, swimming, rowing) paired with light strength training to preserve your joints.
Saturday: Long Run (The core weekly endurance builder)
Saturday: Long Run (The core weekly endurance builder)
The core of your training. Run these 20 to 30 seconds slower than your target marathon pace (around 7:25 to 7:35 per km) to build endurance safely.
Sunday: Rest / Full Recovery Day
Sunday: Rest / Full Recovery Day
Non-negotiable. Your muscles adapt and grow stronger on your days off.
| Week | Dates | Mon | Tue (Easy) | Wed (HMP) | Thu (Easy) | Fri | Sat (Long Run) | Sun | Peak Vol. |
|---|---|---|---|---|---|---|---|---|---|
| Week 1 | Aug 3 – Aug 9 | Rest | 4 km | 3 km @ HMP | 4 km | Rest | 6 km | Rest / XT | 17 km |
| Week 2 | Aug 10 – Aug 16 | Rest | 4 km | 4 km @ HMP | 4 km | Rest | 7 km | Rest / XT | 19 km |
| Week 3 | Aug 17 – Aug 23 | Rest | 5 km | 4 km @ HMP | 5 km | Rest | 8.5 km | Rest / XT | 22.5 km |
| Week 4 | Aug 24 – Aug 30 | Rest | 4 km | 3 km Easy | 4 km | Rest | 6 km (Recovery) | Rest / XT | 17 km |
Phase 2: Aerobic Extension (Weeks 5 - 8)
Tackling your maximum long-run volume and practicing race-day fueling routines.
| Week | Dates | Mon | Tue (Easy) | Wed (HMP) | Thu (Easy) | Fri | Sat (Long Run) | Sun | Peak Vol. |
|---|---|---|---|---|---|---|---|---|---|
| Week 5 | Aug 31 – Sep 6 | Rest | 5 km | 5 km @ HMP | 5 km | Rest | 10 km | Rest / XT | 25 km |
| Week 6 | Sep 7 – Sep 13 | Rest | 6 km | 5 km @ HMP | 5 km | Rest | 12 km | Rest / XT | 28 km |
| Week 7 | Sep 14 – Sep 20 | Rest | 6 km | 6 km @ HMP | 5 km | Rest | 14 km | Rest / XT | 31 km |
| Week 8 | Sep 21 – Sep 27 | Rest | 5 km | 4 km Easy | 5 km | Rest | 8 km (Recovery) | Rest / XT | 22 km |
| Week | Dates | Mon | Tue (Easy) | Wed (HMP) | Thu (Easy) | Fri | Sat (Long Run) | Sun | Peak Vol. |
|---|---|---|---|---|---|---|---|---|---|
| Week 9 | Sep 28 – Oct 4 | Rest | 6 km | 6 km @ HMP | 6 km | Rest | 16 km | Rest / XT | 34 km |
| Week 10 | Oct 5 – Oct 11 | Rest | 6 km | 5 km @ HMP | 5 km | Rest | 18 km (Peak Run) | Rest / XT | 34 km |
| Week | Dates | Mon | Tue (Easy) | Wed (HMP) | Thu (Easy) | Fri | Sat | Sun (Race Day) | Peak Vol. |
|---|---|---|---|---|---|---|---|---|---|
| Week 11 | Oct 12 – Oct 18 | Rest | 5 km | 4 km @ HMP | 4 km | Rest | 10 km | Rest / XT | 23 km |
| Week 12 | Oct 19 – Oct 25 | Rest | 4 km Easy | 3 km Easy | Rest | Rest | Shakeout 2 km | RACE DAY! | 30.1 km |
Altitude & Execution Guidelines for Beginners
Respect the Conversational Pace: On Tuesday and Thursday easy runs, your effort should feel light. If you cannot speak a full sentence comfortably without gasping, slow down immediately.
Fueling Practice on Long Runs: On any run longer than 10 km, practice taking an energy gel or chews around km 7 and km 14, washed down with water. Never test new nutrition on race morning!
Defensive Start on the Southern Bypass: The early kilometers of the Nairobi course feature subtle inclines. Start 10 to 15 seconds slower than your target 7:00/km pace for the first 3 km to prevent early fatigue.
