Training Plans

Pick your plan

Beginner

5K Starter

6 weeks

Build the running habit and reach your first 5K with confidence.

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Intermediate

10K Builder

8 weeks

Increase mileage and sharpen pace for a stronger 10K.

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Advanced

Half Marathon Elite

12 weeks

Endurance, tempo and long-run blocks for a 21.1K goal time.

View Plan →
Pace Calculator

Find your race-day pace

Enter your goal finish time and distance to see the pace per kilometre you'll need to hold. Plan your splits and hydration around it.

Required pace
4:58 /km
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Weekly Tips

Coach's corner

★

Fuel your long runs

Practice race-day nutrition on runs over 90 minutes.
★

Respect recovery

Easy days should feel genuinely easy — that's where you adapt.
★

Dial in cadence

Aim for quick, light steps to run more efficiently.
★

Train the taper

Reduce volume, keep intensity in the final two weeks.
Every Step Matters

Join Bengaluru's next running chapter

Whether you're running for the third time or preparing for your very first race, BLR21K invites you to be part of a new era.

Register Now →
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