Start Date: Monday, 3 August 2026

Best For: First-time half marathoners moving up from 5k/10k distances.

Weekly Frequency: 3–4 runs per week

Peak Long Run: 16–18 km

Target Paces: Easy Runs (7:30–7:45/km) | Half Marathon Pace (7:00–7:10/km)

Overview: Based on classic novice structures (like Hal Higdon Novice 1), this plan emphasizes injury prevention, gradual mileage progression, and building confidence for time-on-feet without overtraining in thin air.

Start Date: Monday, 6 July 2026

Best For: Complete beginners, runners recovering from injury, or those seeking low heart-rate exertion at high altitude.

Weekly Frequency: 3 days of running/walking + 2 cross-training days

Overview: Uses timed run-walk intervals (e.g., run 3 minutes, walk 1 minute) to manage cardiac drift, lower peak heart rates on Nairobi's rolling hills, and guarantee a strong finish.

Start Date: Monday, 3 August 2026

Best For: Intermediate runners aiming to break the iconic 2-hour mark (target pace: sub-5:41/km).

Prerequisite: Ability to run a 5k in under 26:30 or 10k in under 55:00.

Peak Weekly Volume: 38–45 km

Target Paces: Easy Runs (6:20–6:45/km) | Half Marathon Pace (5:35–5:40/km) | Tempo (5:20–5:25/km)

Overview: Incorporates mid-week tempo runs and progression long runs, teaching your body to sustain target race rhythm on the Southern Bypass.

Start Date: Monday, 17 August 2026

Best For: Experienced runners holding an active 20–25 km/week base who want a concentrated 10-week build.

Weekly Frequency: 4–5 runs per week (includes 1 weekly speed/fartlek session)

Overview: Blends short interval workouts, steady state runs, and weekend long runs reaching 18 km before tapering.

Start Date: Monday, 3 August 2026

Best For: Seasoned runners targeting 4:58/km pace or faster.

Weekly Frequency: 5 days per week (Intervals, Tempo, Easy, Long Run)

Overview: Focuses on raising lactate threshold and VO2 max through 800m/1000m track intervals and extended threshold blocks (e.g., 3 x 3 km at target race pace).

Start Date: Monday, 31 August 2026

Best For: Runners already maintaining a solid baseline who registered late and need a 2-month polish and taper block.

Overview: Concentrates on race-pace efficiency, short sharp intervals, and structured altitude taper protocols.