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 25-11-2024 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 12KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 12KM HILL RUN REST 18KM HILL RUN
2 02-12-2024 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 TEMPO RUN
12KM		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 12KM REST 25KM
HILL RUN
3 09-12-2024 12KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 TEMPO RUN
12KM		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 14KM HILL RUN REST 27KM
4 16-12-2024 12KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 6 + 6 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 15KM REST 32KM
5 23-12-2024 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 6 + 6 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 15KM REST 22KM
HILL RUN
6 30-12-2024 12KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 6 + 6 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 15KM REST 35KM
7 06-01-2025 12KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 6 + 6 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 15KM
HILL RUN		 REST 20KM
8 13-01-2025 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 10KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 5KM REST 42KM
TATA MUMBAI MARATHON
9 20-01-2025 REST STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 12KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 10KM REST 20KM
10 27-01-2025 12KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 4 + 4 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 15KM REST 25KM
HILL RUN
11 03-02-2025 12KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 4 + 4 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 15KM
HILL RUN		 REST 20KM
12 10-02-2025 12KM LIGHT CORE STABILITY 15KM LIGHT CORE STRENGTHENING 12KM REST 15KM
13 17-02-2025 10KM REST 5KM REST 5KM REST TATA ULTRA MARATHON (50 KMS)

 

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 25-11-2024 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 12KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 12KM
HILL RUN		 REST 22KM
2 02-12-2024 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 TEMPO RUN
12KM		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 12KM REST 18KM
HILL RUN
3 09-12-2024 12KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 TEMPO RUN
12KM		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 12KM
HILL RUN		 REST 27KM
4 16-12-2024 12KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 5 + 5 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 12KM REST 32KM
5 23-12-2024 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 5 + 5 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 12KM REST 22KM
HILL RUN
6 30-12-2024 12KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 5 + 5 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 14KM REST 35KM
7 06-01-2025 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 4 + 4 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 15KM
HILL RUN		 REST 20KM
8 13-01-2025 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 10KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 5KM REST 42KM
TATA MUMBAI MARATHON
9 20-01-2025 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 12KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 12KM REST 20KM
10 27-01-2025 12KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 4 + 4 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 15KM REST 25KM
HILL RUN
11 03-02-2025 12KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 4 + 4 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 15KM
HILL RUN		 REST 20KM
12 10-02-2025 12KM LIGHT CORE STABILITY 12KM LIGHT CORE STRENGTHENING 12KM REST 15KM
13 17-02-2025 10KM REST 5KM REST 5KM REST TATA ULTRA MARATHON (15 KMS)

 

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 25-11-2024 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 10KM UPPERBODY STRENGTHENING
CORE STRENGTHENING
FLEXIBILTY		 10KM
HILL RUN		 REST 22KM
2 02-12-2024 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 TEMPO RUN
10KM		 UPPERBODY STRENGTHENING
CORE STRENGTHENING
FLEXIBILTY		 12KM REST 15KM
HILL RUN
3 09-12-2024 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 TEMPO RUN
10KM		 UPPERBODY STRENGTHENING
CORE STRENGTHENING
FLEXIBILTY		 12KM
HILL RUN		 REST 25KM
4 16-12-2024 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 10KM UPPERBODY STRENGTHENING
CORE STRENGTHENING
FLEXIBILTY		 12KM REST 30KM
5 23-12-2024 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 10KM UPPERBODY STRENGTHENING
CORE STRENGTHENING
FLEXIBILTY		 12KM REST 22KM
HILL RUN
6 30-12-2024 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 10KM UPPERBODY STRENGTHENING
CORE STRENGTHENING
FLEXIBILTY		 12KM REST 35 KM
7 06-01-2025 08KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 10KM UPPERBODY STRENGTHENING
CORE STRENGTHENING
FLEXIBILTY		 12KM
HILL RUN		 REST 15 KM
8 13-01-2025 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 5KM UPPERBODY STRENGTHENING
CORE STRENGTHENING
FLEXIBILTY		 5KM REST 42KM
TATA MUMBAI MARATHON
9 20-01-2025 REST STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 8KM UPPERBODY STRENGTHENING
CORE STRENGTHENING
FLEXIBILTY		 8KM REST 15 KM
10 27-01-2025 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 8KM UPPERBODY STRENGTHENING
CORE STRENGTHENING
FLEXIBILTY		 12KM REST 20KM
HILL RUN
11 03-02-2025 12KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 8KM UPPERBODY STRENGTHENING
CORE STRENGTHENING
FLEXIBILTY		 12KM
HILL RUN		 REST 20 KM
12 10-02-2025 10KM LIGHT CORE STABILITY 12KM LIGHT CORE STRENGTHENING 12KM REST 15KM
13 17-02-2025 10KM REST 5KM REST 5KM REST TATA ULTRA MARATHON (50KMS)

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 25-11-2024 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 TEMPO RUN
8KM
UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 10KM REST 18KM
2 02-12-2024 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 4 + 4 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 10KM REST 15KM
HILL RUN
3 09-12-2024 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 4 + 4 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 10KM
HILL RUN		 REST 22KM
4 16-12-2024 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 4 + 4 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 12KM REST 25KM
5 23-12-2024 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 4 + 4 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 12KM REST 20KM
HILL RUN
6 30-12-2024 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 4 + 4 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 12KM REST 15KM
7 06-01-2025 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 4 + 4 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 10KM
HILL RUN		 REST 12KM
8 13-01-2025 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 5KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 5KM REST 21KM
TATA MUMBAI HALF MARATHON
9 20-01-2025 REST STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 10KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 12KM REST 15KM
HILL RUN
10 27-01-2025 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 3 + 3 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 10KM REST 30KM
11 03-02-2025 10KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 3 + 3 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 12KM
HILL RUN		 REST 15KM
12 10-02-2025 10KM LIGHT CORE STABILITY 10KM LIGHT CORE STRENGTHENING 10KM REST 12KM
13 17-02-2025 5KM REST 5KM REST 5KM REST TATA ULTRA MARATHON (35KMS)

 

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 25-11-2024 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 TEMPO RUN
8KM 		UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 10KM REST 18KM
2 02-12-2024 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 4 + 4 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 10KM REST 15KM
HILL RUN
3 09-12-2024 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 4 + 4 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 10KM
HILL RUN		 REST 22KM
4 16-12-2024 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 4 + 4 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 12KM REST 25KM
5 23-12-2024 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 4 + 4 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 12KM REST 18KM
HILL RUN
6 30-12-2024 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 4 + 4 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 12KM REST 15KM
7 06-01-2025 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 4 + 4 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 10KM
HILL RUN		 REST 12KM
8 13-01-2025 5KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 5KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 5KM REST 21KM
TATA MUMBAI HALF MARATHON
9 20-01-2025 REST STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 10KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 12KM REST 15KM
HILL RUN
10 27-01-2025 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 3 + 3 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 10KM REST 30KM
11 03-02-2025 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 INTERVAL TRAINING
1KM x 3 + 3 REPS		 UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 12KM
HILL RUN		 REST 15KM
12 10-02-2025 8KM LIGHT CORE STABILITY 10KM LIGHT CORE STRENGTHENING 10KM REST 12KM
13 17-02-2025 5KM REST 5KM REST 5KM REST TATA ULTRA MARATHON (35KMS)

 

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 25-11-2024 6KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 7KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 8KM REST 15KM
2 02-12-2024 6KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 8KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 8KM REST 12KM
HILL RUN
3 09-12-2024 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 8KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 8KM
HILL RUN		 REST 18KM
4 16-12-2024 6KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 8KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 10KM REST 20KM
5 23-12-2024 6KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 10KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 10KM REST 15KM
HILL RUN
6 30-12-2024 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 10KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 10KM
HILL RUN		 REST 22KM
7 06-01-2025 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 10KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 10KM REST 10KM
8 13-01-2025 5KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 5KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 5KM REST 21KM
TATA MUMBAI HALF MARATHON
9 20-01-2025 REST STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 12KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 10KM REST 12KM
10 27-01-2025 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 12KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 8KM REST 30KM
11 03-02-2025 8KM STRENGTH TRAINING (LOWER BODY)
+
CORE STABILITY		 12KM UPPERBODY STRENGTHENING
+
CORE STRENGTHENING FLEXIBILTY		 12KM REST 15KM
12 10-02-2025 8KM LIGHT CORE STABILITY 10KM LIGHT CORE STRENGTHENING 10KM REST 12KM
13 17-02-2025 5KM REST 5KM REST 5KM REST TATA ULTRA MARATHON (35KMS)