Hyderabad 10k Run

Run Information

  • Participants must follow and stay on the course.
  • Unofficial entrants are not permitted on the course.
  • Only runners, walkers are allowed on the course.
  • Participants are not allowed to - going backwards, any animals, bicycles, baby strollers, baby joggers, roller skates, scooters or skateboards.
  • BIB numbers must be worn on the front of your shirt at all times, secured at all four corners.
  • Participants need to follow the instructions of the race, medical and police officials.
  • Water stations can get a bit chaotic & crowded. Use caution when running into a water stop and make sure you are not cutting off other runner or spilling water on them. If you are going to stop or slow down to walk through the water stop, make sure there is not a runner behind you.
  • Runner with timing chip have to cross the timing mat to record the appropriate time.

Four weeks training Schedule:

This four-weeks training programme is designed for beginners (runners/walkers) as a preperation for the 10k run. Week on week, you'll notice considerable improvement in your running and walking speeds.

  • Week 1
    Week 1
    Day 1 Run 1 KM, walk 1 KM – repeat 2 times (Track equivalent: Run 2 laps, walk 2 laps – repeat 2 times)
    Day 2 Rest
    Day 3 Run 1 KM, walk 1 KM – repeat 2 times (Track equivalent: Run 2 laps, walk 2 laps – repeat 2 times) 
    Day 4 Rest
    Day 5 Run 1 KM, walk 1 KM – repeat 2 times (Track equivalent: Run 2 laps, walk 2 laps – repeat 2 times) 
    Day 6 Rest
    Day 7 Rest
  • Week 2
    Week 2
    Day 1 Run 1.5 KM, walk 0.5 KM – repeat 2 times (Track equivalent: Run 3 laps, walk 1 lap – repeat 2 times)
    Day 2 Rest
    Day 3 Run 1.5 KM, walk 0.5 KM – repeat 2 times (Track equivalent: Run 3 laps, walk 1 lap – repeat 2 times)
    Day 4 Rest
    Day 5 Run 1.5 KM, walk 0.5 KM – repeat 2 times (Track equivalent: Run 3 laps, walk 1 lap – repeat 2 times)  
    Day 6 Rest
    Day 7 Rest
  • Week 3
    Week 3
    Day 1 Run 1.6 KM, walk 0.5 KM, run 1.4 KM (Track equivalent: Run 4 laps, walk 1 lap, run 3 laps)
    Day 2 Rest
    Day 3 Run 1.6 KM, walk 0.5 KM, run 1.4 KM (Track equivalent: Run 4 laps, walk 1 lap, run 3 laps)
    Day 4 Rest
    Day 5 Run 2 KM, walk 0.5 KM, 1 KM (Track equivalent: Run 5 laps, walk 1 lap, run 2 laps)  
    Day 6 Rest
    Day 7 Rest
  • Week 4
    Week 4
    Day 1 Run 2.5KM, walk 0.5 KM (Track equivalent: Run 6 laps, walk 2 laps)
    Day 2 Rest
    Day 3 Run 3 KM, walk 0.5KM (Track equivalent: Run 7 laps, walk 1 lap)
    Day 4 Rest
    Day 5 Run 3.5KM (Track equivalent: Run 8 laps)  
    Day 6 Rest
    Day 7 Rest

Eight weeks Training Schedule for Beginners:

This eight-weeks training programme is designed for beginners (runners/walkers) as a preperation for the 10k run. Week on week, you'll notice considerable improvement in your running and walking speeds

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Rest 5 KM run Rest 4 KM run (race pace) Rest 5 KM run 30 min Easy run
2 Rest 5 KM run Rest 5 KM run (race pace) Rest 5.7 KM run 35-40 min Easy run
3 Rest 5.7 KM run Rest 5.7 KM run (race pace) Rest 6.5 KM run 35-40 min Easy run
4 Rest 6.5 KM run Rest 5.7 KM run (race pace) Rest 7.5 KM run 40-45 min Easy run
5 Rest 6.5 KM run Rest 5 KM run (race pace) Rest 8.5 KM run 40-45 min Easy run
6 Rest 6.5 KM run Rest 5.7 KM run (race pace) Rest 9.5 KM run 40-45 min Easy run
7 Rest 6.5 KM run Rest 5 KM run (race pace) Rest 11 KM run 40-45 min Easy run
8 Rest 5 KM run Rest 5 KM run Rest Rest 10K Race!

To be updated soon..!

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