ট্রেনিং plans
Twelve plans from a first run to a sub-3:30 marathon. Every one is a complete week-by-week table with every session written out — no email address, no app, no locked weeks.
Which plan?
| Plan | লক্ষ্য | Weeks | Days/week | You should already be able to |
|---|---|---|---|---|
| Couch to 5K | Run 5 km without stopping | 9 | 3 | None. You should be able to walk briskly for 30 minutes. |
| 30 মিনিটের কমে 5K | Run 5 km in under 30 minutes | 8 | 4 | You can already run 5 km continuously, in roughly 32–35 minutes. |
| 25 মিনিটের কমে 5K | Run 5 km in under 25 minutes | 8 | 5 | A current 5K of roughly 26–28 minutes and at least six months of consistent running. |
| First 10K | Finish 10 km comfortably | 10 | 4 | You can run 5 km continuously without walking. |
| 60 মিনিটের কমে 10K | Run 10 km in under an hour | 10 | 4 | You can already run 10 km, in roughly 63–70 minutes. |
| 50 মিনিটের কমে 10K | Run 10 km in under 50 minutes | 10 | 5 | A current 10K of roughly 52–56 minutes and a year of consistent running. |
| First half marathon | Finish 21.1 km | 12 | 4 | You can run 8–10 km comfortably and have been running consistently for at least three months. |
| Sub-2 hour half marathon | Run 21.1 km in under 2 hours | 12 | 5 | A completed half marathon in roughly 2:05–2:20, or a 10K under about 55 minutes. |
| Sub-1:45 half marathon | Run 21.1 km in under 1 hour 45 minutes | 12 | 5 | A half marathon around 1:50–2:00, or a 10K under about 48 minutes. |
| First marathon | Finish 42.2 km | 16 | 4 | A completed half marathon, and at least six months of running 30 km or more a week. |
| Sub-4 hour marathon | Run 42.2 km in under 4 hours | 16 | 5 | A completed marathon in 4:05–4:30, or a half marathon under about 1:55. |
| Sub-3:30 marathon | Run 42.2 km in under 3 hours 30 minutes | 16 | 6 | A marathon around 3:35–3:55, or a half marathon under about 1:38, and a year of 50 km weeks behind you. |
Choosing honestly
The most common mistake is picking the plan for the runner you intend to become rather than the one you are this week. A sub-2 half-marathon plan run by somebody who is currently at 2:20 produces twelve weeks of sessions at the wrong pace and, quite often, an injury in week nine. Every plan on this site states its entry requirement in the first line for exactly that reason.
If you are not sure where you stand, run a hard 5K or 10K on a measured route and put the result into the race time predictor. It will tell you what the same fitness implies over the longer distances, and that is a better starting point than ambition.
One more note specific to running in India: these plans are written in kilometres and paces that assume conditions in which pace and effort agree. Between March and June across most of the country, and through the monsoon in the coastal cities, they do not. Run the sessions by effort in those months and let the paces come back in October.
এই সাইটের প্রতিটি সময়, গতি ও শারীরবৃত্তীয় সংখ্যা একটি প্রকাশিত সূত্র থেকে গণনা করা, এবং সেই সূত্রের নাম উল্লেখ করা ও দেখানো আছে পদ্ধতির পাতা। এখানে কোনো কিছুই এমন মডেল দিয়ে ভবিষ্যদ্বাণী করা নয় যা আপনি যাচাই করতে পারবেন না। দৌড়ের বিবরণ বদলায় — তারিখ, রুট ও রেজিস্ট্রেশন সবসময় অফিসিয়াল আয়োজকের কাছে মিলিয়ে নিন। প্রশিক্ষণ সংক্রান্ত নির্দেশনা সাধারণ তথ্য, ব্যক্তিগত কোচিং বা চিকিৎসা পরামর্শ নয়।
সূত্র·রেস ক্যালেন্ডার + পেস হিসাব·পর্যালোচিত জুলাই 2026
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
Amit Sharma
@amitsharmaofficial
Instagram
Geeta Patel
@geetapatelnz
Instagram
Geeta Patel
GeetaPatelYoga
Facebook
Following changes nothing here — every page stays open, with no account and no wall.
