Tata Ultra Marathon
TATA

TATA Ultra Marathon Traning 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 06-10-2025 5KM
ANKLE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 5KM
GLUTE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 5KM
CORE STRENGTHENING		 REST HILL RUN
10 KM
2 13-10-2025 5KM
ANKLE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 6KM
GLUTE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 5KM
CORE STRENGTHENING		 REST 15KM
3 20-10-2025 6KM
ANKLE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 6KM
GLUTE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 8KM REST  HILL RUN
12KM
4 27-10-2025 6KM
ANKLE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 TEMPO RUN
8KM		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 HILL RUN
8KM		 REST 18KM
5 03-11-2025 8KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 10KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 HILL RUN
8KM		 REST 20 KM
6 10-11-2025 8KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 10KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 10KM REST HILL RUN
15KM 
7 17-11-2025 10KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 TEMPO RUN
10 KM		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 12KM REST 22KM
8 24-11-2025 10KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 12KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 HILL RUN
10KM		 REST 25KM
9 01-12-2025 10KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 TEMPO RUN
12KM		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 12KM REST 18KM HILL RUN
10 08-12-2025 12KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 TEMPO RUN
12KM		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 14KM HILL RUN REST 28KM
11 15-12-2025 12KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 INTERVAL TRAINING
1KM x 6 + 6 REPS		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 15KM REST 32KM
12 22-12-2025 10KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 INTERVAL TRAINING
1KM x 6 + 6 REPS		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 15KM REST 22KM HILL RUN
13 29-12-2025 12KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 INTERVAL TRAINING
1KM x 7 + 7 REPS		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 15KM REST 35KM
14 05-01-2026 12KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 INTERVAL TRAINING
1KM x 7 + 7 REPS		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 15KM HILL RUN REST 20KM
15 12-01-2026 10KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 10KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 5KM REST 42KM
TATA MUMBAI MARATHON
16 19-01-2026 REST STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 12KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 10KM REST 22KM
17 26-01-2026 12KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 INTERVAL TRAINING
1KM x 5 + 5 REPS		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 15KM REST 25KM HILL RUN
18 02-02-2026 12KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 INTERVAL TRAINING
1KM x 4 + 4 REPS		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 15KM HILL RUN REST 20KM
19 09-02-2026 12KM LIGHT CORE STABILITY 12KM LIGHT CORE STRENGTHENING 12KM REST 15KM
20 16-02-2026 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 06-10-2025 5KM
ANKLE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 5KM
GLUTE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 5KM
CORE STRENGTHENING		 REST HILL RUN
10 KM
2 13-10-2025 5KM
ANKLE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 6KM
GLUTE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 5KM
CORE STRENGTHENING		 REST 15KM
3 20-10-2025 6KM
ANKLE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 6KM
GLUTE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 8KM REST  HILL RUN
12KM
4 27-10-2025 6KM
ANKLE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 TEMPO RUN
8KM		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 HILL RUN
8KM		 REST 18KM
5 03-11-2025 8KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 10KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 HILL RUN
8KM		 REST 20 KM
6 10-11-2025 8KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 10KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 10KM REST HILL RUN
15KM 
7 17-11-2025 10KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 TEMPO RUN
10 KM		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 12KM REST 22KM
8 24-11-2025 10KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 12KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 HILL RUN
10KM		 REST 25KM
9 01-12-2025 10KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 TEMPO RUN
12KM		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 12KM REST 18KM HILL RUN
10 08-12-2025 12KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 TEMPO RUN
12KM		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 14KM HILL RUN REST 28KM
11 15-12-2025 12KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 INTERVAL TRAINING
1KM x 5 + 5 REPS		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 15KM REST 32KM
12 22-12-2025 10KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 INTERVAL TRAINING
1KM x 5 + 5 REPS		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 15KM REST 22KM HILL RUN
13 29-12-2025 12KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 INTERVAL TRAINING
1KM x 6 + 6 REPS		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 15KM REST 35KM
14 05-01-2026 12KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 INTERVAL TRAINING
1KM x 6 + 6 REPS		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 15KM HILL RUN REST 20KM
15 12-01-2026 10KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 10KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 5KM REST 42KM
TATA MUMBAI MARATHON
16 19-01-2026 REST STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 12KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 10KM REST 22KM
17 26-01-2026 12KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 INTERVAL TRAINING
1KM x 4 + 4 REPS		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 15KM REST 25KM HILL RUN
18 02-02-2026 12KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 INTERVAL TRAINING
1KM x 4 + 4 REPS		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 15KM HILL RUN REST 20KM
19 09-02-2026 12KM LIGHT CORE STABILITY 12KM LIGHT CORE STRENGTHENING 12KM REST 15KM
20 16-02-2026 10KM REST 5KM REST 5KM REST TATA ULTRA MARATHON (50 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 06-10-2025 5KM
ANKLE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 5KM
GLUTE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 5KM
CORE STRENGTHENING		 REST HILL RUN
10 KM
2 13-10-2025 5KM
ANKLE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 6KM
GLUTE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 5KM
CORE STRENGTHENING		 REST 12KM
3 20-10-2025 6KM
ANKLE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 6KM
GLUTE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 8KM REST  HILL RUN
12KM
4 27-10-2025 6KM
ANKLE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 8KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 HILL RUN
8KM		 REST 15KM
5 03-11-2025 6KM
ANKLE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 TEMPO RUN
8KM		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 HILL RUN
8KM		 REST 18KM
6 10-11-2025 6KM
STRETCHING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 TEMPO RUN
8KM		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 10KM REST HILL RUN
15KM 
7 17-11-2025 8KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 TEMPO RUN
10 KM		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 10KM REST 20KM
8 24-11-2025 8KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 10KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 HILL RUN
10KM		 REST 22KM
9 01-12-2025 8KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 12KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 12KM REST 18KM HILL RUN
10 08-12-2025 10KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 TEMPO RUN
12KM		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 HILL RUN
12 KM		 REST 25KM
11 15-12-2025 6KM
RECOVERY RUN		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 INTERVAL TRAINING
1KM x 4 + 4 REPS		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 12KM REST 28KM
12 22-12-2025 6KM
RECOVERY RUN		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 INTERVAL TRAINING
1KM x 4 + 4 REPS		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 12KM REST 20KM HILL RUN
13 29-12-2025 8KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 INTERVAL TRAINING
1KM x 4 + 4 REPS		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 10KM REST 30KM
14 05-01-2026 REST STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 INTERVAL TRAINING
1KM x 5 + 5 REPS		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 HILL RUN
12KM		 REST 15KM
15 12-01-2026 5KM
STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 5KM
STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 5KM REST 42KM
TATA MUMBAI MARATHON
16 19-01-2026 REST STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 8KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 10KM REST 18KM
17 26-01-2026 10KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 10KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 12KM REST 22KM HILL RUN
18 02-02-2026 6KM
RECOVERY RUN		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 10KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 12KM REST 15KM
19 09-02-2026 8KM LIGHT CORE STABILITY 8KM LIGHT CORE STRENGTHENING 8KM REST 12KM
20 16-02-2026 5KM 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 06-10-2025 5KM
ANKLE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 5KM
GLUTE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 5KM
CORE STRENGTHENING		 REST HILL RUN
8 KM
2 13-10-2025 5KM
ANKLE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 6KM
GLUTE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 5KM
CORE STRENGTHENING		 REST 10KM
3 20-10-2025 6KM
ANKLE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 6KM
GLUTE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 8KM REST  HILL RUN
10KM
4 27-10-2025 6KM
ANKLE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 8KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 HILL RUN
8KM		 REST 12KM
5 03-11-2025 6KM
ANKLE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 TEMPO RUN
8KM		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 HILL RUN
8KM		 REST 10KM
6 10-11-2025 6KM
STRETCHING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 TEMPO RUN
8KM		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 10KM REST HILL RUN
12KM
7 17-11-2025 8KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 TEMPO RUN
8KM		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 10KM   15KM
8 24-11-2025 8KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 TEMPO RUN
8KM		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 10KM REST 18KM
9 01-12-2025 8KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 INTERVAL TRAINING
1KM x 8 REPS		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 10KM REST HILL RUN
15KM
10 08-12-2025 8KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 INTERVAL TRAINING
1KM x 8 REPS		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 HILL RUN
10KM		 REST 20KM
11 15-12-2025 10KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 INTERVAL TRAINING
1KM x 10 REPS		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 12KM REST 22KM
12 22-12-2025 RECOVERY RUN
8KM		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 INTERVAL TRAINING
1KM x 10 REPS		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 12KM REST HILL RUN
20KM
13 29-12-2025 10KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 INTERVAL TRAINING
1KM x 10 REPS		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 12KM REST 15KM
14 05-01-2026 10KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 INTERVAL TRAINING
1KM x 10 REPS		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 10KM HILL RUN REST 12KM
15 12-01-2026 8KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 5KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 5KM REST 21KM
TATA MUMBAI HALF MARATHON
16 19-01-2026 8KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 10KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 12KM REST HILL RUN
15KM
17 26-01-2026 8KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 INTERVAL TRAINING
1KM x 10 REPS		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 10KM REST 30KM
18 02-02-2026 RECOVERY RUN
8KM		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 INTERVAL TRAINING
1KM x 8 REPS		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 12KM HILL RUN REST 15KM
19 09-02-2026 10KM LIGHT CORE STABILITY 10KM LIGHT CORE STRENGTHENING 10KM REST 12KM
30 16-02-2026 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 06-10-2025 5KM
ANKLE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 5KM
GLUTE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 5KM
CORE STRENGTHENING		 REST HILL RUN
8 KM
2 13-10-2025 5KM
ANKLE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 6KM
GLUTE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 5KM
CORE STRENGTHENING		 REST 10KM
3 20-10-2025 6KM
ANKLE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 6KM
GLUTE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 8KM REST  HILL RUN
10KM
4 27-10-2025 6KM
ANKLE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 8KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 HILL RUN
8KM		 REST 12KM
5 03-11-2025 6KM
ANKLE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 TEMPO RUN
8KM		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 HILL RUN
8KM		 REST 10KM
6 10-11-2025 6KM
STRETCHING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 TEMPO RUN
8KM		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 10KM REST HILL RUN
12KM
7 17-11-2025 8KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 TEMPO RUN
8KM		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 10KM   15KM
8 24-11-2025 8KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 TEMPO RUN
8KM		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 10KM REST 18KM
9 01-12-2025 8KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 INTERVAL TRAINING
1KM x 8 REPS		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 10KM REST HILL RUN
15KM
10 08-12-2025 8KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 INTERVAL TRAINING
1KM x 8 REPS		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 HILL RUN
10KM		 REST 20KM
11 15-12-2025 10KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 INTERVAL TRAINING
1KM x 8 REPS		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 12KM REST 22KM
12 22-12-2025 8KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 INTERVAL TRAINING
1KM x 10 REPS		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 12KM REST HILL RUN
20KM
13 29-12-2025 8KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 INTERVAL TRAINING
1KM x 10 REPS		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 12KM REST 15KM
14 05-01-2026 10KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 INTERVAL TRAINING
1KM x 10 REPS		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 HILL RUN
10KM		 REST 12KM
15 12-01-2026 8KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 5KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 5KM REST 21KM
TATA MUMBAI HALF MARATHON
16 19-01-2026 8KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 10KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 12KM REST HILL RUN
15KM
17 26-01-2026 10KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 INTERVAL TRAINING
1KM x 10 REPS		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 10KM REST 30KM
18 02-02-2026 8KM
RECOVERY RUN		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 INTERVAL TRAINING
1KM x 8 REPS		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 HILL RUN
12KM		 REST 15KM
19 09-02-2026 10KM LIGHT CORE STABILITY 10KM LIGHT CORE STRENGTHENING 10KM REST 12KM
20 16-02-2026 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 06-10-2025 5KM
ANKLE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 5KM
GLUTE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 5KM
CORE STRENGTHENING		 REST 8KM
2 13-10-2025 5KM
ANKLE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 6KM
GLUTE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 5KM
CORE STRENGTHENING		 REST 10KM
3 20-10-2025 6KM
ANKLE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 6KM
GLUTE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 5KM
CORE STRENGTHENING		 REST  HILL RUN
8KM
4 27-10-2025 6KM
ANKLE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 7KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 5KM
CORE STRENGTHENING		 REST 10KM
5 03-11-2025 6KM
ANKLE STRENGTHENING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 7KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 HILL RUN
6KM		 REST 12KM
6 10-11-2025 6KM
STRETCHING		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 8KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 8KM REST HILL RUN
10KM
7 17-11-2025 8KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 8KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 8KM   15KM
8 24-11-2025 8KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 8KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 8KM REST 16.5KM
9 01-12-2025 5KM
RECOVERY RUN		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 INTERVAL TRAINING
1KM x 3 + 3 REPS		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 10KM REST HILL RUN
15KM
10 08-12-2025 8KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 INTERVAL TRAINING
1KM x 4 + 4 REPS		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 8KM REST 18KM
11 15-12-2025 5KM
RECOVERY RUN		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 INTERVAL TRAINING
1KM x 4 + 4 REPS		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 8KM REST 20KM
12 22-12-2025 5KM
RECOVERY RUN		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 INTERVAL TRAINING
1KM x 8 REPS		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 10KM REST HILL RUN
18KM
13 29-12-2025 8KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 INTERVAL TRAINING
1KM x 8 REPS		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 10KM REST 12KM
14 05-01-2026 10KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 INTERVAL TRAINING
1KM x 8 REPS		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 HILL RUN
8KM		 REST 10KM
15 12-01-2026 8KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 5KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 5KM REST 21KM
TATA MUMBAI HALF MARATHON
16 19-01-2026 5KM
RECOVERY RUN		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 10KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 8KM REST HILL RUN
15KM
17 26-01-2026 8KM STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 INTERVAL TRAINING
1KM x 10 REPS		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 8KM REST 27KM
18 02-02-2026 5KM
RECOVERY RUN		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 INTERVAL TRAINING
1KM x 8 REPS		 STRENGTH TRAINING UPPER BODY
+
LOWER BODY
+
CORE STRENGTH		 HILL RUN
10KM		 REST 12KM
19 09-02-2026 8KM LIGHT CORE STABILITY 8KM LIGHT CORE STRENGTHENING 8KM REST 10KM
20 16-02-2026 5KM REST 5KM REST 5KM REST TATA ULTRA MARATHON (35KMS)