Trail Blazers Running Club Logo

Train To Run Lagos (TTRL26) is a nationwide running movement powered by Trail Blazers Running Club in collaboration with MyRaceTime. This 12-week guided training program is designed to help runners of all experience levels prepare confidently for the Lagos City Marathon 2026.

Whether you're lacing up for your very first 10K or chasing a new marathon personal best, TTRL provides the structure, accountability, and supportive community you need to succeed. Our program connects runners across Nigeria, creating a powerful network of motivation and shared progress.

Through our dedicated WhatsApp groups, weekly training schedules, and partner running clubs, you'll never train alone. The TTRL accountability system ensures you stay on track with your goals while celebrating every milestone along the way.

Program Highlights

🏃‍♂️

All Levels Welcome

From Couch to 10K beginners to sub-4 marathoners

⏱️

12-Week Structure

Progressive training plans with clear milestones

🤝

Accountability System

Stay motivated with community support & tracking

🏅

Digital Rewards

Earn e-certificates & custom frames for achievements

🏃‍♂️ How It Works

Train To Run Lagos is open to runners of all levels — from Couch to 10K beginners to seasoned marathoners preparing for the Lagos City Marathon 2026.

1

Register for the Program

Sign up on MyRaceTime to join the Train To Run Lagos nationwide training initiative.

Once you register, you'll receive an email containing:

  • 🎫 Your Personalized E-Bib
  • 🖼️ Your E-Frame
  • 🔗 WhatsApp Group Link
2

Join the Training Community

After joining the WhatsApp group, you'll connect with runners across Nigeria — including members and captains of partner running clubs.

You're free to train with any of these clubs in your city while respecting their training rules and schedules.

3

Follow the Training Plan

Every week, the official TTRL training schedule will be shared in the WhatsApp groups.

Access the full 12-week plan anytime:

👉 View Training Plans

Already have your own plan? No problem! You can still join the program, train alongside the community, and be part of the motivation and accountability system. Everyone's progress counts.

4

Train, Track, and Earn

Track your runs using Strava — your data syncs automatically with MyRaceTime.

Upon completing your training or race, you'll receive:

  • 🏅 Verified E-Certificate
  • 📸 Custom E-Frame
Join Train To Run Lagos

Couch to 10K – 12-Week Training Plan

Program Duration: 12 Weeks (24 November, 2025 – 14 February, 2026)

Week Phase / Focus Date Range Monday Tuesday (Speed/Intervals) Thursday Saturday (Long Run) Weekly Total
Phase 1: Base & Aerobic Conditioning (Weeks 1-4)
1 The Beginning Nov 24 - 29 3 km easy jog or jog-walk 4 x 200 m strides + 2 km jog 3 km steady run 4 km long jog or walk-run ~13 km
2 Building Rhythm Dec 1 - 6 3 km easy jog 5 x 300 m intervals (90 sec recovery) 3.5 km steady run 5 km long run ~15 km
3 Finding Your Flow Dec 8 - 13 3.5 km easy jog 6 x 300 m intervals + 2 km jog 4 km steady run 6 km long run ~17 km
4 Endurance Phase 1 Dec 15 - 20 4 km easy jog 4 x 400 m intervals (200 m jog recovery) 4 km steady run 7 km long run ~19 km
Phase 2: Strength, Tempo & Speed Development (Weeks 5-8)
5 Strength in Motion Dec 22 - 27 4 km easy jog 5 x 400 m intervals (200 m jog recovery) 5 km steady run 8 km long run ~22 km
6 Midpoint Challenge Dec 29 - Jan 3 4 km easy jog 6 x 500 m intervals (200 m jog recovery) 5 km steady run 9 km long run ~24 km
7 Endurance Phase 2 Jan 5 - 10 4 km easy jog 4 x 600 m intervals + 2 km jog 5.5 km steady run 10 km long run ~26 km
8 The Strength Phase Jan 12 - 17 4 km recovery jog 5 x 600 m intervals (300 m jog recovery) 6 km steady run 10 km long run ~28 km
Phase 3: Race Prep & Taper (Weeks 9-12)
9 Speed Meets Endurance Jan 19 - 24 4 km easy jog 6 x 800 m intervals (90 sec jog recovery) 6 km steady run 9 km long run ~29 km
10 Sharpening the Edge Jan 26 - 31 4 km recovery jog 4 x 1 km tempo intervals (2 min jog recovery) 6 km steady run 8 km long run ~28 km
11 Taper & Tune-Up Feb 2 - 7 3 km easy jog 3 x 600 m strides + 2 km jog 5 km relaxed run 6 km long run ~20 km
12 Race Week! Feb 9 - 14 3 km shakeout jog 4 x 200 m strides 3 km easy run Trial Day: Lagos City Marathon 10K! ~15 km + race

Total Training Volume:~253-258 km

10K Intermediate – 12-Week Training Plan

Program Duration: 12 Weeks (24 November, 2025 – 14 February, 2026) • Training Days: Mon, Tue, Thu, Sat

Week Phase / Focus Date Range Monday Tuesday Thursday Saturday Weekly Total
Phase 1: Build Foundation (Weeks 1-4)
1 Walk-Run Foundation Nov 24 - 29 3 km easy jog or jog-walk 4 x 200 m strides + 2 km jog 3 km steady run 4 km long jog or walk-run ~13 km
2 Build Consistency Dec 1 - 6 3.5 km easy 5 x 200 m strides + 2.5 km jog 4 km steady 5 km long jog ~16 km
3 Aerobic Growth Dec 8 - 13 4 km easy 6 x 300 m intervals (moderate) + 2 km jog 4.5 km steady 6 km long slow run ~18 km
4 Steady Progress Dec 15 - 20 4 km easy 6 x 400 m intervals + 2 km jog 5 km steady 7 km long run ~21 km
Phase 2: Strength & Endurance (Weeks 5-8)
5 Strengthen Base Dec 22 - 27 5 km easy 5 x 500 m (hard effort) + 2 km jog 5 km steady 8 km long run ~25 km
6 Confidence Week Dec 29 - Jan 3 5 km easy 6 x 400 m tempo intervals + 3 km jog 6 km steady 9 km long run ~28 km
7 Endurance Focus Jan 5 - 10 5 km recovery jog 6 x 500 m (hard) + 3 km jog 6 km tempo 10 km long run ~30 km
8 Step Back (Recovery) Jan 12 - 17 5 km easy 8 x 400 m (steady) + 3 km jog 6.5 km tempo 11 km long run ~33 km
Phase 3: Sharpen & Taper (Weeks 9-12)
9 Push Longer Runs Jan 19 - 24 4.5 km easy 6 x 600 m (hard) + 3 km jog 6 km tempo 10 km long run ~31 km
10 Race Prep Phase Jan 26 - 31 4 km recovery jog 5 x 800 m intervals (moderate-hard) 6.5 km steady 9 km long run ~30 km
11 Peak Week Feb 2 - 7 4 km easy 4 x 400 m (moderate) 5 km steady 7 km long run ~23 km
12 Race Week Feb 9 - 14 3 km shake-out jog Rest or 2 km jog 3 km easy Trial Day: 10 km ~18 km

Total Estimated Training Distance:~285-300 km

Full Marathon – Beginner Tier (12 Weeks)

Program Duration: 12 Weeks (24 Nov, 2025 – 14 Feb, 2026) • For: First-time marathoners

Week Phase / Focus Date Range Monday Tuesday Thursday Saturday Weekly Total
Phase 1: Build Foundation (Weeks 1-4)
1 The Beginning Nov 24 - 29 5 km easy jog 4 × 400 m intervals + 2 km warm-up/cooldown 6 km steady run 10 km long run ~25 km
2 Building the Habit Dec 1 - 6 5 km easy jog 5 × 400 m intervals + 2 km warm-up/cooldown 7 km steady run 12 km long run ~29 km
3 Consistency Dec 8 - 13 6 km easy jog 6 × 400 m intervals + 2 km warm-up/cooldown 8 km steady run 14 km long run ~34 km
4 Endurance Phase 1 Dec 15 - 20 6 km easy jog 4 × 800 m intervals + 2 km warm-up/cooldown 9 km steady run 16 km long run ~39 km
Phase 2: Strength, Tempo & Speed Development (Weeks 5-8)
5 Strength in Motion Dec 22 - 27 7 km easy jog 5 × 800 m intervals + 2 km warm-up/cooldown 10 km steady run 18 km long run ~44 km
6 Midpoint Challenge Dec 29 - Jan 3 7 km easy jog 6 × 800 m intervals + 2 km warm-up/cooldown 11 km steady run 20 km long run ~48 km
7 Endurance Phase 2 Jan 5 - 10 8 km easy jog 4 × 1 km intervals + 2 km warm-up/cooldown 12 km steady run 22 km long run ~52 km
8 The Strength Phase Jan 12 - 17 8 km recovery jog 5 × 1 km intervals + 2 km warm-up/cooldown 13 km steady run 24 km long run ~56 km
Phase 3: Race Prep & Taper (Weeks 9-12)
9 Speed Meets Endurance Jan 19 - 24 8 km easy jog 6 × 1 km intervals + 2 km warm-up/cooldown 14 km steady run 26 km long run ~60 km
10 Sharpening the Edge Jan 26 - 31 8 km recovery jog 3 × 1.5 km tempo intervals + 2 km warm-up/cooldown 15 km steady run 28 km long run ~62 km
11 Taper & Tune-Up Feb 2 - 7 6 km easy jog 4 × 800 m strides + 2 km warm-up/cooldown 10 km relaxed run 20 km long run ~44 km
12 Race Week! Feb 9 - 14 5 km shakeout jog 4 × 400 m strides 5 km easy run Race Day: Lagos City Marathon! ~42.2 km

Total Training Volume:~535 km

Full Marathon – Intermediate Tier (12 Weeks)

Program Duration: 12 Weeks (24 Nov, 2025 – 14 Feb, 2026) • For: Runners with marathon experience

Week Phase / Focus Date Range Monday Tuesday Thursday Saturday Weekly Total
Phase 1: Build Foundation (Weeks 1-4)
1 Base Building Nov 24 - 29 6 km easy jog 5 × 400 m intervals + 2 km warm-up/cooldown 8 km steady run 12 km long run ~31 km
2 Consistency Dec 1 - 6 6 km easy jog 6 × 400 m intervals + 2 km warm-up/cooldown 9 km steady run 14 km long run ~35 km
3 Aerobic Growth Dec 8 - 13 7 km easy jog 7 × 400 m intervals + 2 km warm-up/cooldown 10 km steady run 16 km long run ~40 km
4 Endurance Phase 1 Dec 15 - 20 7 km easy jog 5 × 800 m intervals + 2 km warm-up/cooldown 11 km steady run 18 km long run ~45 km
Phase 2: Strength, Tempo & Speed Development (Weeks 5-8)
5 Strength in Motion Dec 22 - 27 8 km easy jog 6 × 800 m intervals + 2 km warm-up/cooldown 12 km steady run 20 km long run ~50 km
6 Midpoint Challenge Dec 29 - Jan 3 8 km easy jog 7 × 800 m intervals + 2 km warm-up/cooldown 13 km steady run 22 km long run ~55 km
7 Endurance Phase 2 Jan 5 - 10 9 km easy jog 5 × 1 km intervals + 2 km warm-up/cooldown 14 km steady run 24 km long run ~60 km
8 The Strength Phase Jan 12 - 17 9 km recovery jog 6 × 1 km intervals + 2 km warm-up/cooldown 15 km steady run 26 km long run ~65 km
Phase 3: Race Prep & Taper (Weeks 9-12)
9 Speed Meets Endurance Jan 19 - 24 9 km easy jog 7 × 1 km intervals + 2 km warm-up/cooldown 16 km steady run 28 km long run ~70 km
10 Sharpening the Edge Jan 26 - 31 9 km recovery jog 4 × 1.5 km tempo intervals + 2 km warm-up/cooldown 17 km steady run 30 km long run ~72 km
11 Taper & Tune-Up Feb 2 - 7 7 km easy jog 5 × 800 m strides + 2 km warm-up/cooldown 12 km relaxed run 22 km long run ~50 km
12 Race Week! Feb 9 - 14 6 km shakeout jog 5 × 400 m strides 6 km easy run Race Day: Lagos City Marathon! ~42.2 km

Total Training Volume:~615 km

Full Marathon – Advanced Tier (12 Weeks)

Program Duration: 12 Weeks (24 Nov, 2025 – 14 Feb, 2026) • For: Experienced marathoners aiming for PB

Week Phase / Focus Date Range Monday Tuesday Thursday Saturday Weekly Total
Phase 1: Build Foundation (Weeks 1-4)
1 Base Building Nov 24 - 29 8 km easy jog 6 × 400 m intervals + 2 km warm-up/cooldown 10 km steady run 14 km long run ~38 km
2 Consistency Dec 1 - 6 8 km easy jog 7 × 400 m intervals + 2 km warm-up/cooldown 11 km steady run 16 km long run ~42 km
3 Aerobic Growth Dec 8 - 13 9 km easy jog 8 × 400 m intervals + 2 km warm-up/cooldown 12 km steady run 18 km long run ~47 km
4 Endurance Phase 1 Dec 15 - 20 9 km easy jog 6 × 800 m intervals + 2 km warm-up/cooldown 13 km steady run 20 km long run ~52 km
Phase 2: Strength, Tempo & Speed Development (Weeks 5-8)
5 Strength in Motion Dec 22 - 27 10 km easy jog 7 × 800 m intervals + 2 km warm-up/cooldown 14 km steady run 22 km long run ~58 km
6 Midpoint Challenge Dec 29 - Jan 3 10 km easy jog 8 × 800 m intervals + 2 km warm-up/cooldown 15 km steady run 24 km long run ~63 km
7 Endurance Phase 2 Jan 5 - 10 11 km easy jog 6 × 1 km intervals + 2 km warm-up/cooldown 16 km steady run 26 km long run ~69 km
8 The Strength Phase Jan 12 - 17 11 km recovery jog 7 × 1 km intervals + 2 km warm-up/cooldown 17 km steady run 28 km long run ~75 km
Phase 3: Race Prep & Taper (Weeks 9-12)
9 Speed Meets Endurance Jan 19 - 24 11 km easy jog 8 × 1 km intervals + 2 km warm-up/cooldown 18 km steady run 30 km long run ~81 km
10 Sharpening the Edge Jan 26 - 31 11 km recovery jog 5 × 1.5 km tempo intervals + 2 km warm-up/cooldown 19 km steady run 32 km long run ~84 km
11 Taper & Tune-Up Feb 2 - 7 8 km easy jog 6 × 800 m strides + 2 km warm-up/cooldown 14 km relaxed run 24 km long run ~56 km
12 Race Week! Feb 9 - 14 7 km shakeout jog 6 × 400 m strides 7 km easy run Race Day: Lagos City Marathon! ~42.2 km

Total Training Volume:~707 km

Effort-Based Pace Chart

Effort Level Perceived Exertion Breathing Conversation Ability Purpose
Easy 3-4/10 Comfortable, can breathe through nose Can speak in full sentences Recovery, base building
Steady 5-6/10 Noticeable but controlled Can speak in short sentences Aerobic development
Moderate 6-7/10 Deep but controlled Can speak in phrases Tempo, endurance
Hard 8-9/10 Heavy, labored Can speak only a few words Interval training
Maximum 10/10 Breathless Cannot speak Sprint, race pace

Tip: Listen to your body! These effort levels are subjective and may vary day to day based on fatigue, weather, and other factors.

Training Tips & Guidelines

🏃‍♂️ Warm-Up & Cool-Down

Always warm up with 5-10 minutes of light jogging before workouts

Cool down with 5-10 minutes of easy walking/jogging after runs

Include dynamic stretches before and static stretches after

💧 Hydration & Nutrition

Drink water throughout the day, not just during runs

Fuel with carbs before long runs and protein after

Practice your race day nutrition during training

📈 Progress & Recovery

Increase weekly mileage by no more than 10%

Listen to your body - rest when needed

Get adequate sleep for optimal recovery

Include strength training 2-3 times per week

Ready to Start Your Journey?

Join hundreds of runners in Lagos who are transforming their fitness and achieving their running goals with our structured training program.

Register Now

Our Sponsors & Partners

Partner Running Clubs

Train with these clubs across Nigeria during the TTRL program

Trail Blazers Running Club

Abuja, FCT

MileSmashers Run Club

Surulere, Lagos

The Run Crew

Lekki Phase 1, Lagos

Fit Trackers Run Club

University of Lagos, Yaba

Coastline Striders Run Club

Ikorodu, Lagos

Run Kaduna Run Club

Barnawa, Kaduna