Training
Train for your start line
Free plans for every distance, a pace calculator that sets your start wave, and advice for running in Ibadan heat.
Pace calculator
Predictions use a standard endurance formula. A guide, not a promise.
Your numbers
Free training plans
Easy means you can talk in full sentences.
| Week | Tue | Thu | Sat | Sun long run |
|---|---|---|---|---|
| 1 to 2 | 20 min run and walk | 20 min run and walk | Rest | 25 min easy |
| 3 to 4 | 25 min easy | 6 x 1 min brisk | Rest | 30 min easy |
| 5 to 6 | 30 min easy | 8 x 1 min brisk | Parkland run | 35 min easy |
| 7 to 8 | 30 min easy | 4 x 3 min brisk | Rest | Race day |
| Week | Tue | Thu | Sat | Sun long run |
|---|---|---|---|---|
| 1 to 2 | 35 min easy | 6 x 2 min fast | Rest | 50 min easy |
| 3 to 4 | 40 min easy | 5 x 4 min tempo | 20 min easy | 60 min easy |
| 5 to 6 | 40 min easy | 3 x 8 min tempo | 20 min easy | 70 min easy |
| 7 to 8 | 30 min easy | 6 x 2 min fast | Rest | Race day |
| Week | Tue | Thu | Sat | Sun long run |
|---|---|---|---|---|
| 1 to 3 | 45 min easy | 6 x 3 min fast | 30 min easy | 10 to 14 km |
| 4 to 6 | 45 min easy | 3 x 10 min tempo | 30 min easy | 14 to 17 km |
| 7 to 9 | 50 min easy | 2 x 15 min tempo | 30 min easy | 17 to 19 km |
| 10 | 30 min easy | 4 x 3 min at race pace | Rest | Race day |
| Week | Tue | Thu | Sat | Sun long run |
|---|---|---|---|---|
| 1 to 4 | 50 min easy | 5 x 5 min tempo | 40 min easy | 16 to 22 km |
| 5 to 8 | 60 min easy | Hill repeats at Mokola | 40 min easy | 22 to 28 km |
| 9 to 12 | 60 min easy | 3 x 3 km at marathon pace | 40 min easy | 28 to 32 km |
| 13 to 14 | 40 min easy | 20 min at marathon pace | Rest | 16 km, then race day |
Running in Ibadan heat
Run before 7am
From March to May, train early or after 6pm. The heat index at noon can pass 40 degrees.
Drink to thirst
Sip at every station. On long runs, add salts. Do not force down litres of water.
Light, loose kit
Pale colours, a cap and kit you have worn before. Nothing new on race day.
Know the warning signs
Dizziness, confusion or stopping sweating mean stop and find a medic.
Group runs
Saturday group runs, free.
Every Saturday at 6.30am from Agodi Gardens gate. Pace groups from 5 to 8 minutes per kilometre, coaches on bikes, water at the turn. Just turn up.
Find a running clubTraining questions
I have never run. Can I do the 5K?
Yes. The Couch to 5K plan starts with run and walk intervals. Most people finish the eight weeks able to run 5 km.
How many long runs before a marathon?
At least three runs of 28 km or more, the last one three weeks before race day.
Should I see a doctor first?
If you have a heart condition, high blood pressure, are pregnant or have not exercised for years, speak to a doctor before starting.