Njoki Kamau

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Sunday Miles, every Sunday

A free letter every Sunday morning: one stage of a first marathon, one thing I learned and one thing to try.

One email every Sunday. Unsubscribe any time.

Njoki running on a red dirt road at dawn
  1. Race day · Nov 8, 2026 · 9 min readThe last ten kilometres, and the day afterHow to break the hardest part of a marathon into small pieces, and what to do when you stop.
  2. Race day · Nov 1, 2026 · 7 min readThe night before and the morning ofWhat to eat, when to wake and the short list that stops you forgetting your shoes.
  3. The taper · Oct 25, 2026 · 6 min readThe sleep you need in the last weekWhy the nights before the last two matter less than the nights before those.
  4. The taper · Oct 18, 2026 · 8 min readCutting back without panicWhy running less makes you faster, and what to do with all the spare energy.
  5. The long run · Oct 11, 2026 · 10 min readEating and drinking on the runWhat to carry, when to take it and how to practise before it matters.
  6. The long run · Oct 4, 2026 · 11 min readYour first run of twenty kilometresHow to pace it, where to stop and what to do the next day.
  7. The base · Sep 27, 2026 · 7 min readHow slow is slow enoughThe pace that feels too easy is the one that builds a marathon.
  8. The base · Sep 20, 2026 · 8 min readYour first easy weeksThree short runs a week, a log and no hurry to do more.
  9. The start line · Sep 13, 2026 · 6 min readWhat to buy before you buy anythingOne pair of shoes, one bottle and the things you can borrow or skip.
  10. The start line · Sep 6, 2026 · 9 min readDeciding to run a marathonWhy I said yes, what I was afraid of and the first week of the plan.

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Sunday Miles

A free letter every Sunday morning: one stage of a first marathon, one thing I learned and one thing to try.

One email every Sunday. Unsubscribe any time.