Brief

The UAP Old Mutual Ndakaini Half Marathon started in 2004, and has taken place annually ever since. The aim of the event is to raise awareness regarding environmental conservation. Located in Gatanga, Muranga County, Ndakaini Dam is approximately from Nairobi. Every person from every walk of life is invited to run the scenic root, with the picturesque Aberdares providing a lovely backdrop. Children, adults and corporates are invited to participate in this event.

Race Categories

CATEGORY DISTANCE IN KM DISTANCE IN MILES
Half Marathon 21km 13.05
Road Race 10 km 6.21
Corporate (teams of 5 – 10 people) 10 km 6.21
Children’s Race 5 km 3.11
Adults’ Race 5 km 3.11

Cash Prizes

21 KM MEN & WOMEN 10 KM MEN & WOMEN 5 KM CHILDREN
No Prize No Prize No Prize
1 200,000 1 30,000 1 5,000
2 100,000 2 15,000 2 4,000
3 70,000 3 10,000 3 3,500
4 50,000 4 8,000 4 3,000
5 35,000 5 6,500 5 2,500
6 20,000 6 5,500 6 1,500
7 17,000 7 4,500
8 10,000 8 3.500
9 8,000 9 2.500
10 5,000 10 1,500

 

 

Notes

Rest Days: On rest days, you can take the day off or do some easy cross-training (CT), such as biking, swimming, yoga, or another activity you enjoy. Strength-training is very beneficial for runners and will help improve performance and reduce injury risk.

Tempo Runs (TR): Tempo runs help you develop your anaerobic threshold, which is critical for fast racing. Start your run with 10 minutes easy running, then continue with 20-25 minutes running about 10 seconds per mile slower than your 10K race pace, and finish with 10 minutes cooling down. If you’re not sure what your 10K race pace is, run at a “comfortably hard” pace that you can maintain for 20-25 minutes

10K Interval Workouts: Run your intervals workouts at your 10K race pace, with a two-minute easy-paced recovery in between each interval. You should start and finish these workouts with one mile of easy running to warm up and cool down.

Hill repeats (HR): For your hill repeats, pick a hill about 200 to 400 meters long that isn’t too steep. Try to run up at your 10K race effort. Recover down the hill at an easy pace.

Long Runs (LR): You’re not training for a long distance event, but long runs will help you develop your stamina, which is important in 10K racing.

Do your long runs at a comfortable, conversational pace. Make sure you’re able to breathe easily and talk in complete sentences. Your easy runs (ER) should also be done at this effort.

Recommended Training Dates

This event takes place on September 10th, 2016. Therefore, we recommend a four week calendar, with Sunday 14 August, 2016 as day 1 of week 1. Each row of the table below represents one week. Contact us for any clarification either through our Contact Page or our Facebook Page.

Training Schedule

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
40 min CT 20 min TR

2 hill Repeats

30 min CT or rest 4 min @10k pace x3 Rest 8 km LR 5 km ER
40 min CT 30 min TR

3 hill Repeats

25 min CT or rest 4 min @10k pace x4 Rest 11 km LR 5 km ER
40 min CT 20 min TR

2 hill Repeats

25 min CT or rest 4 min @10k pace x3 Rest 9 km LR 5 km ER
30 min CT Rest 20 min TR Rest 4km ER Rest RACE DAY

Notes

  • Fartlek workout: Run two minutes at goal pace, then jog for one minute; repeat four times.
  • Tempo workout: Warm up, then run 3 – 5km at race pace; cool down for one or two km.

Recommended Training Dates

This event takes place on September 10th, 2016. Therefore, we recommend a four week calendar, with Sunday 14 August, 2016 as day 1 of week 1. Each row of the table below represents one week. Contact us for any clarification either through our Contact Page or our Facebook Page.

Training Schedule

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Rest Fartlek Easy Run 8km Rest Easy Run 5km Fartlek Long Run 12k
Rest Tempo Workout Easy Run 8km Rest Easy Run 5km Tempo Workout Long Run 15k
Rest Tempo Workout Easy Run 10km Rest Easy Run 8km Tempo Workout Long Run 18k
Rest Fartlek Easy Run 10km Rest Easy Run 8km Fartlek THE RACE