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Part Two: Training the Kenyan Way—Jimmy Muindi’s Coaching Success and Impact at KATA Portugal

In Part One, we explored Jimmy Muindi’s remarkable journey from a young barefoot runner to an elite marathoner, winning the Honolulu Marathon six times and running a personal best of 2:05:24. Now, in Part Two, we dive into his success as a coach, both in Kenya and now at KATA Portugal.

Muindi has been deeply involved in training athletes back home for many years. After his own marathon wins, he set up a youth training camp in Ngong, on the outskirts of Nairobi, where he began mentoring promising runners. One of his most famous protégés is Patrick Makau.

Around 2005, Muindi—then fresh off his Rotterdam Marathon victory—heard about a talented young runner from his home area. He sought out Makau, offered guidance and encouragement, and after Makau finished high school, Muindi brought him into his camp in Ngong and trained him for two years.

Under Muindi’s tutelage, Makau developed from a schoolboy star into a world-class road racer, even winning a 25K race in Berlin as his first international competition. The pinnacle of their mentor-student relationship came in 2011, when Patrick Makau broke the marathon world record in Berlin, a testament to the solid foundation and focus Muindi helped instill early on. This example highlights Muindi’s overall impact—he has a keen eye for talent and the ability to nurture it to the highest level.

Muindi’s coaching reach doesn’t stop with Makau. Over the years, he has worked with and inspired many Kenyan athletes, as well as athletes from South Africa and Zimbabwe. He even coached and paced his younger brother, Nicholas Muindi, who himself became a 2:15 marathon runner. Training side by side with Jimmy, Nicholas and others like teammate Eric Nzioki benefited from Jimmy’s experience and training methods.

In Kenya’s running culture, group training and mentorship are key, and Muindi has been at the heart of such groups—whether informally bringing up younger runners in his home region or mentoring elite athletes at training camps. Dozens of runners have shown marked improvement under his guidance.

It’s common to hear of a runner joining a group with modest personal bests and, after months of hard training, cutting down their times significantly. This kind of progress speaks to Muindi’s effective coaching style and the training environment he helps cultivate. His approach is very much about training the Kenyan way, a philosophy he exemplifies.

The Muindi Coaching Method: Training the Kenyan Way

What is Muindi’s coaching philosophy and method? In large part, it mirrors the proven Kenyan training principles that brought him success in his own career.

Muindi emphasizes high-mileage, high-quality training weeks. His athletes run twice a day, six days a week—a harder workout in the morning and an easy run in the evening—allowing for both intensity and active recovery.

His training follows a simple but effective structure: one hard day followed by an easy day. The hard days vary and can include:

• Fartlek training—alternating between hard efforts and recovery paces over various distances

• Interval training on the track—structured repetitions such as 6 × 1,000m, 10 × 400m, or 4 × 2K at race pace

• Hill work—shorter, explosive hill sprints or longer sustained uphill efforts

• Tempo runs—steady-state efforts at or slightly above lactate threshold

On easy days, Muindi ensures that his runners focus on recovery, maintaining a relaxed effort to allow the body to adapt and rebuild.

He also incorporates a mix of workouts that have long been secrets of Kenyan distance running, including:

• Strength and form drills to improve efficiency and prevent injuries

• Diagonal runs—a drill that involves running across a grass field or from one corner of a track to the opposite corner. The effort is 100 to 120 meters, followed by a jog, then repeated ten times or more. This is often done after a long run or a few days before a major race to reinforce good form and maintain leg turnover without overstressing the body.

This structured approach has allowed many of his athletes to break through to the next level.

Bringing Kenyan Training to Portugal

Now, Muindi is bringing this train the Kenyan way experience to international guests at KATA Portugal, the academy’s new European location. Opened in 2024 at the historic Anderson Manor Retreat in central Portugal, KATA Portugal offers runners from around the world a chance to train under Kenyan coaches like Muindi without traveling all the way to East Africa.

As one of the lead coaches for KATA Portugal, Muindi provides the same level of world-class guidance that he has applied in his previous coaching experiences. Visitors can expect an immersive training week that closely models a Kenyan training camp—right down to the daily schedule and philosophy.

Runners joining KATA Portugal can look forward to personalized coaching from Muindi. He begins by evaluating each guest’s fitness and goals, then tailors the training accordingly. A day might start at dawn with an endurance run through the scenic trails around Monforte de Beira, where the retreat is located. Muindi will lead or cycle alongside, monitoring paces and offering tips on form. The morning session could be a long run or a hard workout, depending on the plan—for example, interval repeats on a nearby all-weather track or a fartlek on the rolling country roads.

His approach to guests is hands-on and encouraging. He runs some easy miles with less experienced runners, challenges the faster ones with appropriate paces, and creates an atmosphere where everyone, regardless of level, feels like part of the team.

In the afternoons, he conducts a second, lighter session—this could be an easy shakeout jog, mobility drills, or even a fun group run to explore the area.

Muindi also integrates supplemental training into the program:

• Core strength exercises

• Stretching routines

• Yoga sessions (the Portugal retreat has yoga and massage amenities on site)

All of this mirrors the components of training he used as an elite.

The Kenyan Approach to Recovery and Nutrition

Guests at KATA Portugal will quickly notice Muindi’s attention to recovery. Between runs, he stresses rest, proper hydration, and nutrition. In line with the Kenyan tradition, the meals at KATA Portugal are inspired by the Kenyan runner’s diet—simple, hearty, and rich in carbohydrates. Muindi often dines with the participants, informally sharing stories from his racing days and advice on topics like race strategy or injury prevention.

This personal touch is a huge part of what he brings to the table: you’re not just following a training schedule—you’re learning directly from someone who competed at the highest level.

Why Train with Muindi? A Champion’s Perspective

What truly sets Muindi apart as a coach at KATA Portugal is how his professional background shapes his philosophy in training others.

Having been a world-class marathoner, Muindi understands the dedication required to reach one’s potential. He approaches each runner as an individual, cognizant that everyone has their own journey.

Because he’s been through the highs and lows of competitive running—from winning major races to the grind of daily training—he can relate to the struggles his trainees face. This empathy makes him a patient and motivating coach.

Muindi’s own career was marked by consistency and longevity (he remained competitive for over two decades), and he emphasizes the same long-term approach to his trainees, preaching that improvement comes through gradual progress and consistent effort.

Under his guidance, runners at KATA Portugal gain a rare window into the mindset of a champion. Muindi teaches them to plan their races, listen to their bodies, and cultivate the confidence that comes from thorough preparation.

Coming Next in Part Three

Training is only part of the equation when it comes to running success. Nutrition and strategic race fueling play a major role in performance.

In Part Three, we will explore Muindi’s approach to diet, emphasizing why the most important meal happens two nights before a big race. His personal experience and insights will reveal how proper fueling can make or break a performance.

Stay tuned for the next installment as we dive into the nutrition strategies of elite Kenyan runners and how Muindi applies them to his coaching at KATA Portugal.