Mission Statement

5k/10k/half-marathon Training program   

 
Would you like to train for the half-marathon program? Well, our trainer Joe Karunakaran will train you. To make full use of the program, register soon and start training.
 

Instructions on using Fitbee
 
5k training:
 
 If you have never walked 5k before, this is the one for you. Our training starts on Sep 15th. Raghu Gollapalli will be training you for 5k.
 
5-Week 5k Training Schedule
Week Mon Tue Wed Thu Fri Sat Sun
1 Rest 15mts 2mi Rest 15mts Rest 25mts
2 Rest 20mts 2mi Rest 20mts Rest 35mts
3 Rest 25mts 2mi Rest 25mts Rest 30mts
4 Rest 25mts 2mi Rest 30mts Rest 45mts
5 Rest 20mts 20mts Rest 15mts Rest Race Day

10k training (Sunnyvale Baylands Park):
 
 If you have never walked 10k before, this is the one for you. Our training starts on Aug 31st.
 
7-Week 10k Training Schedule (5:30PM)
Week Mon Tue Wed Thu Fri Sat Sun
1 Rest 3mi 3mi Rest 3mi 2mi 3.5mi
2 Rest 3.5mi 3mi Rest 3.5mi 2mi 4mi
3 Rest 4mi 3mi Rest 4mi 2mi 4.5mi
4 Rest 4.5mi 3mi Rest 4.5mi 2mi 5mi
5 Rest 5mi 3mi Rest 5mi 2mi 5.5mi
6 Rest 5.5mi 3mi Rest 5.5mi 2mi 6mi
7 Rest 6mi 3mi Rest 2mi Rest Race Day
Half-marathon training (Sunnyvale Baylands Park):
 

Your mileage should gradually increase each week. As a general rule, total weekly mileage should not increase by more than 10% from week-to-week. Completing a run of 10-12 miles about three weeks before the race will be enough to prepare you for the finish. You should then taper off in the final weeks leading up to the half marathon to allow your body to recover from training and so you will be strong on the big day.

 

Following is a recommended beginner half marathon training schedule starting Aug 31st . This schedule assumes you have been running for at least four weeks and can run 30 minutes without stopping before beginning the schedule.

7-Week Half Marathon Training Schedule (5:30PM)
Week Mon Tue Wed Thu Fri Sat Sun Total
1 3 Rest 5 3 Rest 8 Rest 19
2 3 Rest 5 3 Rest 10 Rest 21
3 4 Rest 5 4 Rest 11 Rest 24
4 4 Rest 6 4 Rest 12 Rest 26
5 4 Rest 5 4 Rest 9 Rest 22
6 3 Rest 4 3 Rest 8 Rest 18
7 3 Rest 3 Walk 2 Rest Rest 13.1 21.1


If you cannot join us by Aug 31st, we recommend you to contact us in March next year for our 6 month training  program for our 2010 half-marathon.
 

 

Janyaa
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