In view of space constraint for parking, runners are requested to car pool and come to the venue. Use of Uber, Ola cars is highly recommended. Parking place is available at Imax, NTR gardens, and other places as allowed by Traffic police. Limited parking is available at Necklace Road MMTS Station ( should reach here before 5.30AM)
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 1 | |
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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 | |
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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 | |
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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 | |
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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 |
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! |