Tata Ultra Marathon
TATA

TATA ULTRA MARATHON TRAINING PLAN

Training Plan (Advanced)

WEEK DATE DAY 1 (Mon) DAY 2 (Tue) DAY 3 (Wed) DAY 4 (Thu) DAY 5 (Fri) DAY 6 (Sat) Day 7 (Sun)
1 27-Nov 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
2KM x 5 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 12KM REST 30KM
2 04-Dec 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
2KM x 5 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 15KM REST 25KM
HILL RUN
3 11-Dec 12KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
2KM x 6 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 12KM REST 28KM
4 18-Dec 12KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 15KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 15KM REST 35KM
5 25-Dec 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
3KM x 4 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 15KM REST 30KM
HILL RUN
6 01-Jan 12KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
3KM x 5 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 12KM REST 18KM
7 08-Jan 12KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 10 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 15KM
HILL RUN		 REST 15KM
8 15-Jan 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 10KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 5KM REST 42KM
TATA MUMBAI MARATHON
9 22-Jan 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 12KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 12KM REST 10KM
10 29-Jan 12KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
3KM x 5 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 12KM REST 25KM
HILL RUN
11 05-Feb 12KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
2KM x 5 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 15KM
HILL RUN		 REST 20KM
12 12-Feb 10KM LIGHT CORE STABILITY 12KM LIGHT CORE STRENGTHENING 12KM REST 25KM
13 19-Feb 10KM REST 5KM REST 5KM REST 15KM

 

Training Plan (Moderate)

WEEK DATE DAY 1 (Mon) DAY 2 (Tue) DAY 3 (Wed) DAY 4 (Thu) DAY 5 (Fri) DAY 6 (Sat) Day 7 (Sun)
1 27-Nov 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
2KM x 5 REPS		 UPPERBODY STRENGTHENING
CORE STRENGTHENING
FLEXIBILTY		 10KM REST 30KM
2 04-Dec 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
2KM x 5 REPS		 UPPERBODY STRENGTHENING
CORE STRENGTHENING
FLEXIBILTY		 12KM REST 25KM
HILL RUN
3 11-Dec 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
2KM x 6 REPS		 UPPERBODY STRENGTHENING
CORE STRENGTHENING
FLEXIBILTY		 12KM REST 28KM
4 18-Dec 12KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 12KM UPPERBODY STRENGTHENING
CORE STRENGTHENING
FLEXIBILTY		 12KM REST 35KM
5 25-Dec 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
2KM x 6 REPS		 UPPERBODY STRENGTHENING
CORE STRENGTHENING
FLEXIBILTY		 12KM REST 30KM
HILL RUN
6 01-Jan 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 10 REPS		 UPPERBODY STRENGTHENING
CORE STRENGTHENING
FLEXIBILTY		 15KM REST 18 KM
7 08-Jan 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 10 REPS		 UPPERBODY STRENGTHENING
CORE STRENGTHENING
FLEXIBILTY		 12KM HILL RUN REST 15 KM
8 15-Jan 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 10KM UPPERBODY STRENGTHENING
CORE STRENGTHENING
FLEXIBILTY		 5KM REST 42KM
TATA MUMBAI MARATHON
9 22-Jan 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 12KM UPPERBODY STRENGTHENING
CORE STRENGTHENING
FLEXIBILTY		 12KM REST 10 KM
10 29-Jan 12KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
2KM x 6 REPS		 UPPERBODY STRENGTHENING
CORE STRENGTHENING
FLEXIBILTY		 12KM REST 25KM
HILL RUN
11 05-Feb 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 10 REPS		 UPPERBODY STRENGTHENING
CORE STRENGTHENING
FLEXIBILTY		 12KM HILL RUN REST 18 KM
12 12-Feb 10KM LIGHT CORE STABILITY 12KM LIGHT CORE STRENGTHENING 10KM REST 15KM
13 19-Feb 10KM REST 5KM REST 5KM REST TATA ULTRA MARATHON

 

Training Plan (Beginners)

WEEK DATE DAY 1 (Mon) DAY 2 (Tue) DAY 3 (Wed) DAY 4 (Thu) DAY 5 (Fri) DAY 6 (Sat) Day 7 (Sun)
1 27-Nov 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 8 REPS		 UPPERBODY STRENGTHENING
CORE STRENGTHENING
FLEXIBILTY		 10KM REST 30KM
2 04-Dec 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 10KM UPPERBODY STRENGTHENING
CORE STRENGTHENING
FLEXIBILTY		 10KM REST 25KM
HILL RUN
3 11-Dec 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 10 REPS		 UPPERBODY STRENGTHENING
CORE STRENGTHENING
FLEXIBILTY		 12KM REST 28KM
4 18-Dec 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 12KM UPPERBODY STRENGTHENING
CORE STRENGTHENING
FLEXIBILTY		 10KM REST 35KM
5 25-Dec 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
2KM x 4 REPS		 UPPERBODY STRENGTHENING
CORE STRENGTHENING
FLEXIBILTY		 10KM REST 30KM
HILL RUN
6 01-Jan 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
2KM x 5 REPS		 UPPERBODY STRENGTHENING
CORE STRENGTHENING
FLEXIBILTY		 12KM REST 15 KM
7 08-Jan 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 10KM UPPERBODY STRENGTHENING
CORE STRENGTHENING
FLEXIBILTY		 10KM HILL RUN REST 10 Km
8 15-Jan 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 10KM UPPERBODY STRENGTHENING
CORE STRENGTHENING
FLEXIBILTY		 5KM REST 42KM
TATA MUMBAI MARATHON
9 22-Jan 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 12KM UPPERBODY STRENGTHENING
CORE STRENGTHENING
FLEXIBILTY		 10KM REST 10 KM
10 29-Jan 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 10 REPS		 UPPERBODY STRENGTHENING
CORE STRENGTHENING
FLEXIBILTY		 12KM REST 25KM
HILL RUN
11 05-Feb 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 10KM UPPERBODY STRENGTHENING
CORE STRENGTHENING
FLEXIBILTY		 12KM HILL RUN REST 18 KM
12 12-Feb 10KM LIGHT CORE STABILITY 10KM LIGHT CORE STRENGTHENING 10KM REST 15KM
13 19-Feb 10KM REST 5KM REST 5KM REST TATA ULTRA MARATHON

Training Plan (Advanced)

WEEK DATE DAY 1 (Mon) DAY 2 (Tue) DAY 3 (Wed) DAY 4 (Thu) DAY 5 (Fri) DAY 6 (Sat) Day 7 (Sun)
1 27-Nov 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 10 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 10KM HILL RUN REST 20KM
2 04-Dec 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 12KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 12KM REST 18KM
HILL RUN
3 11-Dec 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
2KM x 5 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 12KM REST 22KM
4 18-Dec 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
2KM x 5 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 12KM REST 25KM
5 25-Dec 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
2KM x 6 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 10KM REST 20KM
HILL RUN
6 01-Jan 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 10 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 12KM REST 15KM
7 08-Jan 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 8 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 10KM HILL RUN REST 12KM
8 15-Jan 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 8KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 5KM REST 21KM
TATA MUMBAI HALF MARATHON
9 22-Jan 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 10KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 10KM REST 15KM
10 29-Jan 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 10 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 12KM REST 30KM
11 05-Feb 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 8 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 12KM REST 15KM
12 12-Feb 10KM LIGHT CORE STABILITY 10KM LIGHT CORE STRENGTHENING 10KM REST 12KM
13 19-Feb 5KM REST 5KM REST 5KM REST TATA ULTRA MARATHON

 

Training Plan (Moderate)

WEEK DATE DAY 1 (Mon) DAY 2 (Tue) DAY 3 (Wed) DAY 4 (Thu) DAY 5 (Fri) DAY 6 (Sat) Day 7 (Sun)
1 27-Nov 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 12KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 10KM HILL RUN REST 20KM
2 04-Dec 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 TEMPO RUN
10KM		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 12KM REST 18KM
HILL RUN
3 11-Dec 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 10 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 12KM REST 22KM
4 18-Dec 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
2KM x 5 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 12KM REST 25KM
5 25-Dec 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
2KM x 5 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 10KM REST 20KM
HILL RUN
6 01-Jan 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 8 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 12KM REST 15KM
7 08-Jan 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 8 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 10KM HILL RUN REST 12KM
8 15-Jan 5KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 5KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 5KM REST 21KM
TATA MUMBAI HALF MARATHON
9 22-Jan 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 10KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 10KM REST 15KM
10 29-Jan 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 8 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 10KM REST 30KM
11 05-Feb 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 8 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 12KM REST 15KM
12 12-Feb 8KM LIGHT CORE STABILITY 10KM LIGHT CORE STRENGTHENING 10KM REST 12KM
13 19-Feb 5KM REST 5KM REST 5KM REST TATA ULTRA MARATHON

 

Training Plan (Beginners)

WEEK DATE DAY 1 (Mon) DAY 2 (Tue) DAY 3 (Wed) DAY 4 (Thu) DAY 5 (Fri) DAY 6 (Sat) Day 7 (Sun)
1 27-Nov 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 10KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 10KM HILL RUN REST 18KM
2 04-Dec 6KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 10KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 10KM REST 15KM
HILL RUN
3 11-Dec 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 10KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 8KM REST 20KM
4 18-Dec 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 10KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 10KM REST 22 KM
5 25-Dec 6KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 12KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 10KM REST 20KM
HILL RUN
6 01-Jan 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 12KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 10KM REST 12KM
7 08-Jan 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 10KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 10KM HILL RUN REST 10KM
8 15-Jan 5KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 5KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 5KM REST 21KM
TATA MUMBAI HALF MARATHON
9 22-Jan 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 10KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 10KM REST 12KM
10 29-Jan 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 10KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 10KM REST 30KM
11 05-Feb 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 10KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING
FLEXIBILTY		 12KM REST 15KM
12 12-Feb 8KM LIGHT CORE STABILITY 10KM LIGHT CORE STRENGTHENING 10KM REST 12KM
13 19-Feb 5KM REST 5KM REST 5KM REST TATA ULTRA MARATHON