Martin Karoki Muriuki
Professional runner · Nyahururu, Rift Valley, Kenya
High-discipline coaching for middle-distance and marathon runners
About
Martin Karoki Muriuki is a professional Kenyan runner and coach shaped by one of the world's most respected distance-running environments. He describes his coaching as top class, driven by the desire to achieve world-class honors and medals through his runners. He transitions into coaching to mentor upcoming athletes and leverage his years of personal experience in the sport.
Coaching Style
He demands determination, self-drive, and a high level of discipline, while maintaining a close, friendly dynamic with athletes. His approach combines Kenyan and international methods, applying the 75/25 rule for middle-distance runners. He prescribes high weekly volumes of 120-160km for middle-distance athletes, split into twice-daily runs (mornings on dirt roads, evenings on grass). In the first few weeks, Martin uses GPS data to establish each athlete's effort zones — after that, training transitions to perceived effort (easy, moderate, hard). This calibration phase is what prevents athletes from running their easy days too fast, the most common cause of overtraining and injury. He also builds mental resilience using local Swahili proverbs like 'Mtaka cha mvunguni sharti ainame' (roughly: 'he who wants something must stoop to get it').
Best Fit For
- First-marathon runners who need disciplined structure rather than guesswork
- Runners moving from middle-distance or shorter races toward stronger endurance
- Athletes who need help keeping easy days easy and training weeks repeatable
Achievements
- 5K PB: 14:13 (Oct 2023)
- 10K PB: 29:43 (Jan 2026)
Testimonials
“Martin's training philosophy completely transformed my approach to running. I knocked 8 minutes off my 10K in just three months.”
“The twice-daily structure felt intense at first, but Martin's guidance made it manageable. My endurance has never been better.”
“He brings the real Kenyan discipline to every session plan. I finally understand what it means to train with purpose.”