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Your Road to the Nairobi Marathon Finish Line Starts Here

Gear up. Train Smart. Run Strong.

Days left to Nairobi Marathon Race Day

Consistency Today = Confidence Race Day.

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Ends October 26, 2025 at 12:00 am

Get Ready to Rock n Roll

  • 12 -Week Marathon Training Programme

    Ready to run 42KM? This complete 12-week marathon training programme will get you to the finish line strong and injury-free.

  • Marathon Nutrition and Fueling

    Preparing for the Nairobi Marathon? Whether you're a first-timer or a seasoned runner, what you eat and drink before, during, and after your race can make or break your performance.

  • Understanding Marathon Plans

    Want to run your best marathon yet? Learn the key components of a successful training plan and how to train smart—not just hard.

Pace Chart

Use the pace chart below when determining your pace for the various workouts

All paces above are approximate average per KM

Run with others, Run longer

Sign up to an upcoming Running Event to help you prepare.

The Finish Line Starts Here

Understanding Marathon Plans

Strength & Conditioning

Head to the gym or calisthenics (body weight exercises) that emphasize strengthening muscle groups: core and abdominals, hamstrings, quads, and calves.

Incorporate common weighted moves like squats, lunges, russian deadlifts, suitcase hold, calf raises, or split squat.

If you have the equipment, head on over to try explosive exercises such as medicine ball slam and kettleball swings.

You can also include Yoga or Pilates as part of this segment.

We have found the following youtube channels to provide some very useful training

Cross Training

These are aerobic workouts without the stress of running, this could be swimming or cycling.

Easy Run

These should be very easy and relaxed - ideally you should be able to hold a conversation during the run. Call it 'run-while-talking-pace'.

Long Run

Long runs are the holy grail of marathon training (duh!). In the early weeks focus on increasing time spent on your feet rather than distance. Start off in earlier weeks by running at conversational pace then gradually flirt with marathon pace as you build up into the peak phase. These runs are critical to preparing you mentally and physically for the coming challenge. Look to flirt with the wall at marathon pace during peak. Now that you know what it feels to hit the wall, prepare to break it on race day.

Rest/Recovery

Go vertical. Sit. Do nothing. Allow the body to repair and recover from the physical strain or training. Marathons come and go. Spend time with family and friends. Family is forever.

Steady Runs

The complex programmes will say raise your lactate threshold and improve your running economy. Fancy words to say, a comfortable run that slightly pushes the body outside its ‘run-while-talking’ pace.

Tempo Runs

A tempo run in running training is a sustained, moderately hard effort designed to improve endurance and lactate threshold. It's a pace that's comfortably hard, allowing you to maintain it for a good length of time, usually 20-60 minutes. It's faster than an easy run but not as intense as interval training

Cruise Intervals

Run at comfortably hard pace followed by an essential recovery period and focus on cruising rather than pushing hard.

Running Drills

Aimed at promoting proper running form, preventing injury and running healthier. Remember to always warm up before doing running drills.