Training Programs

Train with purpose. Run with global impact. Save gorillas

Our recommended structured training program is not only key to you achieving personal bests but also vital for ensuring safety, endurance, and enjoyment on race day in Kampala, Uganda or on your virtual marathon. Our recommended training programs are intended to support all levels of athletes and for all race categories; 5KM, 10KM, Half Marathon and Full Marathon while embedding a spirit of global conservation through the sport of running grounded on the five pillars of marathon training excellence:

Progressive Periodization. Your 16 to 20 week periodized training approach should include
Base Building Phase (Weeks 1–4). Develop weekly mileage increases of 10% with easy paced runs to build endurance base, light cross-training (cycling, swimming, yoga) while long runs begin at a modest level (scaled for all categories) and void overtraining.

Endurance strengthening phase (Weeks 5–10). Increase muscular endurance with long weekly runs, hill training added for strength and resistance, easy runs should remain part of recovery structure, nutrition and hydration strategies are gradually tested during long runs.

Speed development phase (Weeks 11–14). Focus on race pace management including having structured speed workouts with intervals of 6x1K at 10K pace, tempo runs for 8 to 12KM at threshold pace), strides and fartlek sessions while maintaining endurance through weekly long runs.

Tapering phase (Weeks 15–16/17–20). Reduce training load to allow full recovery and peak performance with mileage reduced by 40 to 60% over 2 to 3 weeks. Focus on short, race-paced runs for sharpening while focusing shifts to rest, hydration, carb loading, and mental visualization.

Race Week strategy (Final 5–7 Days). While maintaining calmness and run strong, focus on light shakeout runs, ranging from 3 to 5KM per day, zero strength/intensity training with nutrition plan finalized and emphasis on carbs, electrolytes, and fluid. Gear check, bib pick-up, pace plan review, and mental rehearsal centered to the start, mid-race grind, and finish line visualisation.

Scientific Load Management. We recommend sessions that are built around the principles of VO2 max development, aerobic threshold training, long slow distance (LSD), and tempo runs, aligned with global guidelines to prevent overtraining and optimize recovery.
Altitude and Terrain Acclimatization. Recognizing Uganda’s unique altitude and terrain, our program recommends integrating hill training, trail runs, and cross-training to mimic the Kampala race environment and boost muscular endurance ideal for athletes preparing for such high-elevation courses.
Strength & Conditioning + Mobility. We recommend that your weekly cross-training sessions should focus on core strength, functional stability, and mobility routines, inspired by practices used by elite marathoners preparing for Kampala City-Heartbreak Hill and the flat, fast courses.
Mental Toughness & Nutrition Coaching. Your mindset coaching modules and performance nutrition plans should be embedded to support your psychological resilience and fuel your daily strategies to ensure that you not only finish the race category you opt for but also thrive beyond the marathon day.

Further guidance on training programs

✅ Customizable Plans: Our recommendations for structured training plans cater to your unique experience level and marathon goal for all race categories:

Beginner Plan: For first-time runners or casual participants (5Km or 10KM). We encourage you to focuse on gradually building mileage, injury prevention through daily run sessions, and race completion.
Intermediate Plan: For runners with prior race experience (10KM) aiming to improve pace, form, and stamina, consider including speed work and longer tempo runs.
Elite Plan: Designed for competitive athletes targeting personal bests, national qualifiers, or international standards, focus on including advanced workouts, lactate threshold training, and race-day simulations.

✅ Weekly Long Runs: Increasing mileage for stamina adaptation and endurance

Schedule once in a week, with progressive mileage increases based on your target race.
Mimics race-day pacing and fueling strategies.
All this helps improve fat metabolism, mental resilience, and cardiovascular efficiency.
Options for virtual or in-person group long runs in Uganda’s scenic trails or organized city circuits (Kampala route familiarization).

✅ Speed Workouts: Key to increasing your pace and aerobic power:

Interval Training: Embark on 6×800m at goal pace with short recovery. This builds anaerobic tolerance.
Tempo Runs: Sustained runs at lactate threshold to improve endurance and running economy.
Fartlek Runs: Alternating fast and slow segments to simulate race surges.
Strides & Drills: Short bursts (20–30 seconds) to sharpen form and improve stride efficiency.

For each plan, focus on a clear breakdown of type, pace, and rest intervals, tailored to terrain (flat, hilly, or trail).

✅ Race Simulation Days: Strategically placed within the final 6 to 8 weeks of marathon training:

Simulate actual race conditions: gear, nutrition, hydration, pacing, and mental prep.
Include mock races over shorter distances (e.g., 15K or 32K) to refine strategies.
Help you develop a solid pre-race and in-race routine.
Ideal for both virtual and in-person participants to assess readiness.

✅ Recovery Protocols: Recovery is integral to peak performance:

Scheduled rest days and active recovery runs should be backed up with the routine soft runs,
Foam rolling, yoga, and mobility routines to prevent stiffness and injury
Plan for a post-run nutrition and hydration timing strategies
Incorporation of sleep hygiene and mental decompression practices
Guidelines on using cold immersion, compression therapy, and massage

✅ Nutrition Guidance: Based on evidence-backed sports nutrition practices, athletes eyeing competitive timing and qualification standards should also focus on:

Personalized pacing strategies with daily fueling plans should be based on your training load and body type
Consult on pre-run and post-run meal guides including carbohydrate loading protocols in race week,

Lactate threshold testing (on-site or virtually guided) for altitude adaptation modules,
Electrolyte balance and hydration plans, especially in tropical/humid environments like Kampala city in Uganda
One-on-one coaching from elite long-distance athletes in Africa, Europe, USA and Asia
Advice on race-day gels, chews, and water station management

✅Train Virtually or On-Site

We recommend that you join a training program from anywhere in the world through digital training suites, or participate in on-site training camps hosted by long-distance runners in Uganda’s highland terrains way before the marathon day, which offer real-time access to:

Group long runs
Community tempo sessions
Wildlife-immersed trail runs
Altitude preparation clinics and others.

✅Global Impact Through Every Step

Your training doesn’t just prepare you for a race, every kilometer you run contributes to global conservation awareness for gorillas.

Register for the World Gorilla Marathon, start your training today, with purpose and passion for a global impact. To learn more, email us at: training@worldgorillamarathon.org

One race. One planet. Saving gorillas