Ready to take on one of Africa’s most unique running challenges? Whether you’re aiming for the full 42.2 km or the half marathon, you need more than just determination – you need a plan.
We’ve put together simple, practical 16-week training plans for both distances, designed for runners of all levels. With a mix of running, strength, and mobility work, you’ll build the stamina and resilience you need to enjoy the journey and cross that finish line strong.
Key things to think about when training
- Consistency is everything. Improvement comes from regular, steady training, not from running yourself into the ground once a week. Stick to the plan and be patient with your progress.
- Listen to your body. It’s normal to feel tired, but pain or ongoing fatigue is a warning sign. Take rest seriously, and don’t be afraid to back off if something hurts. Injury prevention is as important as training.
- Long runs matter. Your weekly long run is the backbone of your preparation. Don’t skip it. It teaches your body (and mind) how to handle the distance.
- Strength & mobility work. Running alone isn’t enough. Add strength and mobility exercises to improve your running form, prevent injury, and power up those hills.
- Fuel and hydrate. Practice your race-day nutrition during long runs. Learn what foods and drinks work for you. Kasese can get hot, so hydration is especially important.
- Rest and recovery. Rest days aren’t laziness, they’re part of your training. Sleep well, stretch, and let your body rebuild.
- Train for the route. The Rwenzori Marathon is at altitude, with some 300 m of elevation gain and heat. If possible, train on similar terrain and in similar conditions.
- Have a goal, but be flexible. Set a goal: finishing, running a certain time, or just enjoying the experience. But remember, life happens. If you miss a session, just get back on track.
Tips to stay consistent!
Tracking your runs with apps like Strava, Nike Run Club, Garmin, Runna, or any other running app can make a big difference. You’ll see your progress, get reminders, and stay motivated by logging every kilometer. Sharing your runs (even virtually) keeps you honest and makes every effort count.
If you want to take it a step further, consider joining a local running club or group. Running with others isn’t just social, it keeps you accountable when your motivation dips. Reach out to us on social media if you want introductions to a running club in Kampala, we are in touch with many of them!
If you’re in Uganda, look into Activate Uganda’s 100 Days of Running Challenge: walk or run at least 3 km every day for 100 days. It’s a fantastic way to build a habit and join a community of runners all over the country.
Most importantly, fit running into your life so it feels natural, not a chore. Block time in your schedule, plan your routes, and treat your training like any other important commitment. When running is just part of your routine, consistency comes much easier.
16-week training program: Half marathon
16-week training program: Full marathon
Key to note:
- Consider cross training on rest days: Walking, aerobics, gym work, swimming
- 400/800/1km-meter repeats: Warm up with an easy pace for 15 minutes, run 800 meters at you intended race time in minutes (e.g. if you plan to run the race in 4 hours then you do the split at 4min pace). Jog at least 400-800 meters in between the repeats
- Tempo run: Start easy, then increase the pace, peak and then slow down.
- The day’s runs are not cast in stone and can be moved around to suit your schedule but ensure that the weekly mileage is covered. The long runs are to be done easy (pace where you can hold a conversation while running).
Bottom line:
Smart, consistent training is the key to enjoying your marathon or half marathon. Use the plan, listen to your body, and remember: finishing the Tusker Lite Rwenzori Marathon is an achievement you’ll never forget.
Tag us in your training runs on social media and join our Strava running club to share your journey and connect with fellow runners.
Join us: Rwenzori Marathon Running Club on Strava!
Ready to run? Let’s get started!
PS! Have you signed up for the marathon yet?
The best way to get in shape is to sign up for a race: once you’ve registered, you have a real goal to work towards.
Register for your goal distance now: Registration!