Free · every Sunday
Your first marathon, one Sunday at a time
I’m Njoki. I write a free Sunday letter that takes you through a first marathon, and I sell printable training plans, pace charts and checklists, plus two video courses.
- Race day
The last ten kilometres, and the day after
How to break the hardest part of a marathon into small pieces, and what to do when you stop.
- Race day
The night before and the morning of
What to eat, when to wake and the short list that stops you forgetting your shoes.
- The taper
The sleep you need in the last week
Why the nights before the last two matter less than the nights before those.
- The taper
Cutting back without panic
Why running less makes you faster, and what to do with all the spare energy.
- The long run
Eating and drinking on the run
What to carry, when to take it and how to practise before it matters.
- The long run
Your first run of twenty kilometres
How to pace it, where to stop and what to do the next day.
- The start line
What to buy before you buy anything
One pair of shoes, one bottle and the things you can borrow or skip.
- The start line
Deciding to run a marathon
Why I said yes, what I was afraid of and the first week of the plan.
Free
Sunday Miles
A free letter every Sunday morning: one stage of a first marathon, one thing I learned and one thing to try.
“The one email I open the day it lands.”