Important Notices
Before the Event
The Day Before
Relax! You have been looking forward to and training for this event for months and you should be proud of what you have done. Make sure you know how to approach Nyayo Stadium, where your left luggage centre is and if you are driving, what car park you will be using.
And double check your assembly and start time!
You shouldn’t need to run the day before, but if you want, maybe do a slow 20 minute jog, possibly in your race kit so you know that the race number is properly attached.
If you’re aiming for a specific time, work out how fast you’ll need to run each kilometre (See appendix 4 – RACE pace guide) For the Full and Half Marathons, kilometre markers are placed every 5km. There are also’ 3 km to go’, ‘2 km to go’ and ‘1 km to go’ markers at the respective distances from the finish
Drink lots of fluids (except alcohol) and eat plenty of low fat, high carbohydrate foods during the day.
Pack your bag the night before and go to bed early. Even if you are too nervous to sleep you can at least let your body rest.
Race-day morning
Make sure you have planned the morning in advance; what time you should get up, what time you should leave the house and how long it will take to get to the Nyayo Stadium.
Get up well before you have to leave and drink a large glass of water to replace liquid you have lost overnight.
Most importantly, you must eat something. You will have lost approximately 500 kcal overnight so replace this with easily digested carbohydrates such as porridge or bread and jam.
Whether you are travelling by public or private means or are walking make sure you arrive EARLY.
You are only one of over 15,000 people travelling to the start so don’t get caught up in the last minute rush!
Please make sure you note the assembly and start times of your race and remember you may have to leave your kit bag at left luggage and visit the toilet.
Race Pace Guide
If you are planning to complete the Nairobi Marathon in a set time, here are guides to when you should reach each of the distance markers
How to use the tables
For an example on how to use this table we have highlighted how long it should take you to reach Km 10 if you were planning to run the marathon in 3hrs 20mins
FULL MARATHON (DIST 42.195 Kms)
|
Km |
Average Pace per Km |
||||||
|
0:02:51 |
0:03:19 |
0:03:48 |
0:04:16 |
0:04:44 |
0:05:13 |
0:05:41 |
|
|
5 |
0:14:13 |
0:16:35 |
0:18:58 |
0:21:20 |
0:23:42 |
0:26:04 |
0:28:26 |
|
10 |
0:28:26 |
0:33:11 |
0:37:55 |
0:42:40 |
0:47:24 |
0:52:08 |
0:56:53 |
|
15 |
0:42:40 |
0:49:46 |
0:56:53 |
1:03:59 |
1:11:06 |
1:18:12 |
1:25:19 |
|
20 |
0:56:53 |
1:06:22 |
1:15:50 |
1:25:19 |
1:34:48 |
1:44:17 |
1:53:45 |
|
25 |
1:11:06 |
1:22:57 |
1:34:48 |
1:46:39 |
1:58:30 |
2:10:21 |
2:22:12 |
|
30 |
1:25:19 |
1:39:32 |
1:53:45 |
2:07:59 |
2:22:12 |
2:36:25 |
2:50:38 |
|
35 |
1:39:32 |
1:56:08 |
2:12:43 |
2:29:18 |
2:45:54 |
3:02:29 |
3:19:05 |
|
40 |
1:53:45 |
2:12:43 |
2:31:41 |
2:50:38 |
3:09:36 |
3:28:33 |
3:47:31 |
|
Finish Time |
2:00:00 |
2:20:00 |
2:40:00 |
3:00:00 |
3:20:00 |
3:40:00 |
4:00:00 |
HALF MARATHON (DIST 21.098 Kms)
|
Km |
Average Pace per Km |
||||||
|
0:02:51 |
0:03:19 |
0:03:48 |
0:04:16 |
0:04:44 |
0:05:13 |
0:05:41 |
|
|
5 |
0:14:13 |
0:16:35 |
0:18:58 |
0:21:20 |
0:23:42 |
0:26:04 |
0:28:26 |
|
10 |
0:28:26 |
0:33:11 |
0:37:55 |
0:42:40 |
0:47:24 |
0:52:08 |
0:56:53 |
|
15 |
0:42:40 |
0:49:46 |
0:56:53 |
1:03:59 |
1:11:06 |
1:18:12 |
1:25:19 |
|
20 |
0:56:53 |
1:06:22 |
1:15:50 |
1:25:19 |
1:34:48 |
1:44:17 |
1:53:45 |
|
Finish Time |
1:00:00 |
1:10:00 |
1:20:00 |
1:30:00 |
1:40:00 |
1:50:00 |
2:00:00 |
10 KM
|
Km |
Average Pace per Km |
||||||
|
0:02:30 |
0:03:00 |
0:03:30 |
0:04:00 |
0:04:30 |
0:05:00 |
0:05:30 |
|
|
2 |
0:05:00 |
0:06:00 |
0:07:00 |
0:08:00 |
0:09:00 |
0:10:00 |
0:11:00 |
|
4 |
0:10:00 |
0:12:00 |
0:14:00 |
0:16:00 |
0:18:00 |
0:20:00 |
0:22:00 |
|
6 |
0:15:00 |
0:18:00 |
0:21:00 |
0:24:00 |
0:27:00 |
0:30:00 |
0:33:00 |
|
8 |
0:20:00 |
0:24:00 |
0:28:00 |
0:32:00 |
0:36:00 |
0:40:00 |
0:44:00 |
|
Finish Time |
0:25:00 |
0:30:00 |
0:35:00 |
0:40:00 |
0:45:00 |
0:50:00 |
0:55:00 |
