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Novice Marathon Training Plan

Planning your first marathon?

This looks like a fantastic goal!

Running the Nairobi Standard Chartered Marathon on October 25, 2026, is an incredible milestone, and prepping for a sub-5-hour finish there is highly achievable.

Because Nairobi sits at a high altitude (around 1,795m or 5,889 ft above sea level), prioritizing consistency and a smart pacing strategy is more important than ever.

Training Principles

Short/Mid Runs (Tuesday/Thursday)

Run these at a comfortable, conversational pace. If you can't speak a full sentence without gasping, slow down.

Marathon Pace (MP) Runs (Wednesday)

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Long Runs (Saturday)

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.

Cross-Training (CT)

Low-impact activities (cycling, swimming, rowing) paired with light strength training to preserve your joints.

Rest

Non-negotiable. Your muscles adapt and grow stronger on your days off.

Phase 1: Base Building ( July 6 - August 2

Focus on establishing a routine and getting comfortable running 3–4 times a week.

Week Dates Mon Tue (Easy) Wed (MP) Thu (Easy) Fri Sat (Long Run) Sun Total
1 July 6–12 Rest 5 km 5 km 5 km Rest / CT 10 km Rest 25 km
2 July 13–19 Rest 5 km 6.5 km 5 km Rest / CT 11.5 km Rest 28 km
3 July 20–26 Rest 5.5 km 6.5 km 5.5 km Rest / CT 13 km Rest 30.5 km
4 July 27–Aug 2 Rest 6.5 km 5 km 5 km Rest / CT 10 km (Recovery) Rest 26.5 km

Phase 2: Stamina & Extension (Aug 3 – Aug 30)

Distances begin to climb. Start practicing your mid-run fueling and hydration strategy here.

Week Dates Mon Tue (Easy) Wed (MP) Thu (Easy) Fri Sat (Long Run) Sun Total
5 Aug 3–9 Rest 6.5 km 8 km 6.5 km Rest / CT 16 km Rest 37 km
6 Aug 10–16 Rest 6.5 km 8 km 6.5 km Rest / CT 19.5 km Rest 40.5 km
7 Aug 17–23 Rest 7 km 9.5 km 7 km Rest / CT 22.5 km Rest 46 km
8 Aug 24–30 Rest 6.5 km 6.5 km 5 km Rest / CT 16 km (Recovery) Rest 34 km

Phase 3: The Peak Endurance Phase (Aug 31 – Sep 27)

The heaviest block of training. Focus heavily on sleep, hydration, and nutrition during these weeks.

Week Dates Mon Tue (Easy) Wed (MP) Thu (Easy) Fri Sat (Long Run) Sun Total
9 Aug 31–Sept 6 Rest 8 km 9.5 km 8 km Rest / CT 26 km Rest 51.5 km
10 Sept 7–13 Rest 8 km 11.5 km 8 km Rest / CT 29 km Rest 56.5 km
11 Sept 14–20 Rest 8 km 13 km 8 km Rest / CT 21 km (Recovery) Rest 50 km
12 Sept 21–27 Rest 8 km 9.5 km 6.5 km Rest / CT 32.5 km (Peak Run) Rest 56.5 km

Phase 4: The Taper & Race (Sep 28 – Oct 25)

Cutting back volume so your legs are completely fresh and energized for race day.

Week Dates Mon Tue (Easy) Wed (MP) Thu (Easy) Fri Sat (Long Run) Sun Total
13 Sept 28–Oct 4 Rest 6.5 km 8 km 6.5 km Rest / CT 19.5 km Rest 40.5 km
14 Oct 5–11 Rest 6.5 km 6.5 km 5 km Rest 13 km Rest 31 km
15 Oct 12–18 Rest 5 km 5 km 3 km Rest 6.5 km Rest 19.5 km
16 Oct 19–25 Rest 3 km Rest 3 km Rest Rest RACE DAY! 48.2 km
Person running with a backpack in a race setting

Novice Tips for Nairobi Success

  • The 10% Rule: If you ever need to adjust this plan due to a busy schedule or minor ache, try not to increase your total weekly mileage by more than 10% from the previous week. Consistency trumps perfection.
  • Practice Fueling: Do not try anything new on race day. Use your 19.5k, 22.5k, 26k, 29k, and 32.5k long runs to experiment with energy gels, chews, or sports hydration to see what your stomach handles best. Given Nairobi's potential morning heat, practicing hydration early is essential.
  • Listen to Your Body: It is entirely normal for your muscles to feel tight and tired, but sharp pain or pain that alters your running stride means you need to stop and rest. Missing two days of running won't ruin your training; pushing through an injury will.
  • Gear Up Early: Get properly fitted for shoes. Make sure you train in the exact shoe and sock combination you plan to wear on Race Day.

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