Day 1 of 10k training began past Saturday March 11th.
Sunday/March 12th - Strength training with a 4k Warm up run.
Monday/March 13th - Strength training.
How’s it going @Kulsum @venumadhav.ks @Sagar_Gudekote 
Who else preparing for TCS10k? Hola!
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Gasping and panting at just two minutes of running, probably because I have high TSH levels and PCOS, taking it slow but being consistent 
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Waiting for the training plan 
Hi @Dilip.Kumar, I have a curious question. I’ve noticed that some athletes take creatine to enhance their stamina and endurance during marathons. Can you let me know what cycle/dose they go through in order to use it?
Everyone,
Here is a 5k training plan
This is specifically for beginners new to running and others who may have an active fitness lifestyle but new to running. Folks who are experienced with some type of endurance training, this is not for them. They will find this boring 
The sheet can be downloaded so that you can refer on daily basis offline.
I’ve shared some additional resources on strength training, warm up & cool down routines before runs. Please excuse the quality of the video. I shot this 2 years back for few other friends . Maybe if people find it useful, i will record a newer version with more movements and routines.
Look forward to seeing updates here on training progress.
Maybe we could catchup in Bangalore on weekends for a group run if we have enough quorum
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Hi @KarthikAcharya I don’t have knowledge on the specificity of the dosage for athletes. I suppose it may vary from type of sport, training phase and athlete type.
Personally, i take 1000mg Creatine Monohydrate daily after workout
During each session, write down how much weight you used. Write this in your logbook or on a piece of paper. So that next week you use the same weight, or maybe 5kg more.
FitNotes is an excellent app to track your weight training progress.
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I’ve signed up for 10k 
hope to be able to complete it like @karthikrangappa said without puffing and panting :')
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This race condition could also be used as a time trial. Maybe a 90% effort. The course has some rolling inclines and can be a hard training run.
Not recommended to those who are just getting started with running.
Update: End of week 1 training
Total mileage : 58k
Two hard workouts, three easy runs & three strength sessions.
Notes:
- Carrying an extra weight of 4kg to be shed closer to race
- Nutrition & sleep pattern disturbed due to travel. Will fix it next week onwards.
- One more week of base training and then a race specific block.
Hope others are progressing well!
@Kulsum @vishnus @karthikrangappa @venumadhav.ks @Sagar_Gudekote
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Progressing, but not well enough I did like a 4km run last evening after ages. Strength training is on track.
A word of caution for anyone running on the roads, simply avoid if you can. If you can’t, please be extremely careful of your surroundings, don’t have your headphones/music on. This unfortunate incident happened yesterday in Bombay.
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for avoid running with music.
Some best practices:
- Avoid traffic laden roads. Prefer parks, grounds, apartment surrounding or side roads that doesn’t have vehicular movement.
- Wear bright running tees and reflector vests if possible.
- Carry some tag in your pocket that has an emergency no. of friend/family member. Amazon has some options of wrist bands.
- Treadmill can be used for short runs.
- Always always run on the opposite side of the incoming traffic.
Safety always first!
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@Dilip.Kumar What are the advantages and disadvantages of running outdoors compared to running indoors on a treadmill, and which option is generally considered better for overall fitness and well-being?
not there yet, I’m only running on treadmills now. There is going to be a huge difference between running on a treadmill and running outside, right? Is there any impact if most of the training is done on treadmill?
I do some half hour strength training + 20–25 minutes of constant running on treadmill as of now most days. There are few travels coming up 
so yeah
I’m somehow allergic to running, I find it boring 
What do you find motivation in @Dilip.Kumar ? Don’t you get bored especially when you run super long distance?
Did around 6kms in 40 minutes on a treadmill My target is to do 10 in an hour. Seems like a tall ask for now. Will keep training.
Running on a Treadmill is boring as hell Venu, anything more than 20 mins are extremely hard. If you are running at 10km/hr, maybe you could even watch something fun, otherwise, listen to a podcast.
I am guessing long-distance running is more mind than body. So Dilip is probably like a Yogi. 
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@Sagar_Gudekote @vishnus @venumadhav.ks
Treadmill run is boring 
Have to agree with Nithin on this.
It’s best to use it as a proxy for short runs on days you can’t get outdoor.
Limiting it to 3-4km or 20-30mins is ideal.
Are there any additional benefits of running on treadmill? Nah! 
Can it harm? - This is a speculative topic, but i’ve generally seen folks developing some discomfort with prolonged treadmill runs. Including myself. That’s because most Treadmill’s in India don’t have good conveyor belt. And our feet doesn’t naturally favour that mechanical movement (landing or acceleration).
And alternating between indoor and outdoor frequently is also not advisable. The muscles & tendons get confused and can cause injury. Has happened to me.
Outdoor running is the best
I wish i’d a perfect solution for this
Here’s what has worked for me over the years. In early days, i would listen to some music to keep mind engaged. Downside was i always overpaced based on the music tempo and ran out of steam soon.
Then i moved to Podcast. Since this is a passive consumption, it helped to regulate the pace and stay on feet for longer.
Since past 2+ years, i run without any device. Very occasionally it will be a podcast but that’s because the distance is 30k- 35k+ and slow pace. 
@Seema was telling she has the same issue of getting bored
And she wants to build the consistency.
Participating in races can be a good hack. That worked for me in the early days. It brings a different level of endorphin that stays for long. And you wanna come back to keep doing it more.
Running for me is beyond just a fitness activity. Now its about performance So that keeps me engaged and involved with the sport.
I think doing few races will possibly bring that change. Atleast to a few folks it should
Haha! I had a perfect meme for this. But unable to upload it here
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Bangalore races in next few months:
9th, April https://www.ipaneerathon.com/
9th, April India Running
2nd, July Click2Race
Directory of all races across India- https://www.indiarunning.com
Will try to keep this post updated
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I read this article, quiet insightful. The summary is as under:
→ There are multiple training zones - Zone 1, Zone 2, Zone 3. The number indicates the intensity of one’s training. Zone 3 is high intensity, Zone 2 is medium & Zone 1 is low.
→ If during your run, you’re able to engage in a regular conversation, you’re in Zone 1.
→ Zone 2 is when you’re able to speak but in broken sentences. And if you’re huffing & puffing and thinking you’re almost dead, you’re in Zone 3.
→ Eliud is a long distance runner and is the current marathon world champion. He apparently trains 85% of the time in Zone 1! He’s doing really easy runs for most part of his training - he takes on an average 4-5 minutes for every km, vs marathon pace of 2.55 minutes/km! 
→ So the idea is slow paced easy running for most part of the training & push yourself to your highest intensity only occasionally.
For more, read the article
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