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BEGINNER 21K TRAINING PLAN – 24 WEEKS

  • Distance at top of each box (will be in different color on final version) is the total distance to be covered that day/session.

WEEK DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 TOTAL WEEKLY DISTANCE
1 2.5 to 3.5km WALK 30 MIN REST 2.5 to 3.5km WALK 30 MIN REST 2.5 to 3.5km WALK 30 MIN REST REST 7.5-11.5K
2 2.5 – 3.5kms WALK/JOG(MORE JOG ,2-3 Stretches of 100M) REST 2.5 – 3.5kms WALK/JOG(MORE JOG, 2-3 Stretches OF 100M) REST 2.5 – 3.5kms WALK/JOG(MORE JOG,2-3 Stretches of 100M) REST REST 7.5-11.5K
3 2.5 – 3.5kms WALK/JOG(MORE JOG,5-6 STRETCHES OF 100M) REST 2.5 – 3.5kms WALK/JOG(MORE JOG,5-6 STRETCHES OF 100M) REST 2.5 – 3.5kms WALK/JOG(MORE JOG,5-6 STRETCHES OF 150-200M) REST REST 7.5-11.5K
4 2.5 – 3.5km WALK/JOG(MORE JOG,5-6 STRETCHES OF 150 – 200M) REST 4.5 – 5kms WALK/JOG(MORE JOG,5-6 STRETCHES OF 200 – 250M)   4.5 – 5kms WALK/JOG(MORE JOG,5-6 STRETCHES OF 200 – 250M) REST REST 11.5-13.5K
5 5KMS (7-8 STRETCHES OF 500 M JOG) REST 5KMS (7-8 STRETCHES OF 500 M JOG) REST 5.5KMS (3K JOG) REST REST 15.5K
6Start making your own judgements – you know your capability better now! 6.5KMS (3.5K JOG) REST 6.5KMS (3.5K JOG) REST 2-3K EASY RUN 2.3KMS WALK/JOG REST 17-19K
7 6.5K (WALK/ MORE JOG) REST 6.5K (WALK/ MORE JOG) REST 3-4K EASY RUN 6-6.5K EASY WALK/JOG REST 19-23K
8Jog stretches to become more frequent and longer 7.5-8K (MOSTLY JOG) REST 4 – 5K EASY RUN REST 8K (MOSTLY JOG) 4 – 5K EASY RUN REST 24-26K
9 8-9K (MOSTLY JOG) REST 6 – 8K EASY RUN 9K (MOSTLY JOG) REST 8K EASY JOG REST 31-34K
10 JOG 30/40MINORATLEAST 5K CROSS TRAINING TEMPO1K + EASY5K RUN+ 1K ACTIVEREST SPEED( 800m RUN x 4 -5 REPS, (6 mins EACH ) ACTIVEREST 7K EASY / RELAXED RUN 22 – 23K
11 TEMPO RUN1K +3K + 1K CROSS TRAINING ACTIVEREST TEMPO1K + 6K + 1k 5KEASY RUN ACTIVEREST 8-9 KEASY RUN 25-26K
12 7KEASY RUN CROSS TRAINING ACTIVEREST TEMPO1K + 7K + 1K SPEED1K +( 4 x 1K ) +1k ACTIVEREST 8-9 KEASY RUN 30–32K
13 TEMPO1K + 4K + 1K ACTIVEREST EASY RUN8 – 10K ACTIVEREST HILL1K + (150m ↑ run – 150m ↓ walk) x8-10 + 1K ACTIVEREST 12 -15KEASY RUN 30-32K
14 EASY RUN7K TEMPO1K + 5K + 1K ACTIVEREST SPEED1K + (300m x 10 – 12 WITH 100m JOG Recovery) + 1K STRENGTH ACTIVE REST 12 -15KEASY RUN 31-34K
15 INTERVAL1K + 400m,600m,800m,1200m (with 400m recovery breaks) + 1K ACTIVEREST EASY RUN9-10K ACTIVEREST HILL1K + (150m ↑ run – 150m ↓ walk) x8-10 + 1K ACTIVEREST 15 – 16K (SLOW RUN) 35-37K
16 ACTIVEREST TEMPO1K + (3 X 2KM) + 1K EASY RUN8–9 K ACTIVEREST HILL1K + (150m ↑ run – 150m ↓ walk) x8-10 + 1K STRENGTH 12 -15KEASY RUN 33-37K
17 ACTIVEREST TEMPO1K + (3KM RUN – 800M Jog Recovery) X 3 + 1K EASY RUN10 -12K STRENGTH TRAINING SPEED1K +(400m RUN – WALK 200mX 10) + 1K ACTIVEREST 15KEASY RUN 40-42K
18 ACTIVEREST TEMPO1K + (3 X 2K) + 1K EASY RUN12K ACTIVEREST HILL RUN1K + (250m ↑ run – 250m ↓walk) X 6 + 1K ACTIVEREST 15KEASY RUN 40K
19 ACTIVEREST TEMPO1K + (2 X 5K) + 1K EASY RUN10 -12K ACTIVEREST SPEED1K + (600m RUN – 600m Recovery) x 5-8 + 1K ACTIVEREST 18KEASY RUN 45K
20 ACTIVEREST SPEED1K + (300m RUN – 100m Recovery ) x 10 + 1K EASY RUN14K COMPLETE REST HILL RUN1K + (250m ↑ run – 250m ↓walk) X 6 + 1K ACTIVE REST 18KEASY RUN 40K
21 ACTIVEREST EASY RUN10K TIMED RUN14K ACTIVE REST EASY RUN 10K ACTIVE REST 16KEASY RUN 50K
22Tapering Down Begins ACTIVEREST TIMED RUN9K REST SPEED1K + (1500m RUN – 800m WALK ) x 4+ 1K EASY RUN10K ACTIVE REST 14KEASY RUN 44K
23 ACTIVEREST EASY RUN10K REST INTERVAL1K + (300m RUN – 100M WALK/JOG) x 10 + 1K EASY RUN9 -10K ACTIVE REST 12KEASY RUN 37-38K
24 ACTIVEREST EASY RUN9K REST INTERVAL1K + (300m RUN – 100M WALK/JOG) x 10 +1K EASY RUN8K LOOSENING/STRECTHING RACE DAY 23K + RACE

 

INTERMEDIATE 21K TRAINING PLAN -16 WEEKS

WEEK DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 TOTAL DISTANCE FOR WEEK
 1  JOG 30/40MIN OR
ATLEAST 5K  
 CROSS TRAINING  TEMPO 1K + 5K + 1K     COMPLETE REST  SPEED( 800m RUN x 4 -5 REPS, (6 mins EACH REP)    REST  7K EASY / RELAXED RUN   22 – 23K
 2   7 KMS EASY RUN  CROSS TRAINING  COMPLETE REST  TEMPO 1K + ( 2 x 3K ) + 1k  9 KMS EASY RUN  REST  10 KMS EASY RUN  30K
 3   7 KMS EASY RUN  CROSS TRAINING  TEMPO 1K +( 4 x 1K ) +1k  COMPLETE REST  7 KMS EASY RUN  REST  10 – 12 KMS EASY RUN  30 – 32K
 4   6K TEMPO 1K + 4K + 1K  REST  8 – 10K EASY RUN  ACTIVE REST  HILL(150m ↑ run – 150m ↓ walk) x8-10   REST  12 -15K EASY RUN  30 – 35
 5   9K
EASY RUN 
 REST  TEMPO 1K + 5K + 1K  ACTIVE REST  SPEED 1K + ( 300m x 10 – 12 WITH 100m Jog Recovery ) + 1K   REST  12 -15K EASY RUN  
6 9K RUN REST 9-10K EASY RUN REST HILL 1K + (150m ↑ run – 150m ↓ walk x 8-10 REPS ) + 1K REST 15 – 16K (SLOW RUN)  
7 9K RUN ACTIVE REST TEMPO 1K + ( 3 x 2K ) + 1K REST HILL 1K + (150m ↑ run – 150m ↓ walk x8-10 REPS ) + 1K REST 12 -15K RUN  
8 ACTIVE REST TEMPO 1K + (3 x 3K & 800m Jog Recovery) + 1K EASY RUN10 -12K STRENGTH TRAINING SPEED 1K + ( 10 x 400M – WITH 200M WALK REST ) + 1K REST 15K EASY RUN 40 -45K
9 ACTIVE REST TEMPO1K + (3 X 2K) + 1K EASY RUN12K REST HILL RUN 1K + (250m ↑ run – 250m ↓walk X 6 REPS ) + 1K REST 15K RUN 40 – 45K
10 ACTIVE REST TEMPO 1K + (3 X 5K) + 1K TIMED RUN10 -12K ACTIVE REST SPEED 1K +(5-8 X 600m RUN & 600m recovery ) + 1K REST 18K RUN 45 – 50K
11 ACTIVE REST INTERVAL 1K + (300m RUN – 100m WALK/JOG ) x 10 + 1K EASY RUN 14K COMPLETE REST HILL RUN 1K + (250m ↑ run – 250m ↓walk X 6 REPS ) + 1K ACTIVE REST 18K RUN 40- 45K
12 ACTIVE REST 10K EASY RUN 10 – 12K AT RACE PACE ACTIVE REST EASY 10K ACTIVE REST 16K EASY RUN 45 – 50K
13 ACTIVE REST TEMPO1K + (3 x 2K WITH 500m JOG Recovery) + 1K EASY RUN10-12K ACTIVE REST SPEED 1K + 10–12 x (300m WITH 100M JOG Recovery) + 1K ACTIVE REST 18K EASY RUN 40 – 42K
14 Tapering Down Begins ACTIVE REST FAST RUN 9K ACTIVE REST SPEED 1K + (1500m RUN – 800m Recovery x 4) + 1K EASY RUN 10K ACTIVE REST 14-15K RUN 40 – 42K
15  ACTIVE REST  EASY RUN 10K  ACTIVE REST  INTERVAL1K + (10 x 300m WITH 100M Jog Recovery ) + 1K 

 EASY RUN

9 -10K

 ACTIVE REST  12K RUN

 35 – 37K

 16   ACTIVE REST  EASY 9K  ACTIVE REST  INTERVAL 1K + (10 x 300m WITH 100M Jog Recovery) + 1k  5 – 8K
EASY RUN 
 ACTIVE REST  RACE DAY  22K