Marathon Training Programme

Having worked with Mr. Anil Ambani for the 2005 Mumbai marathon, Rujuta Diwekar started India’s first marathon training program for beginners in 2006. Her sports science background and a training stint in New York ensured a technically superior running program to cater to the ever-growing interest in professional training for the Mumbai Marathon. The program starts every year in October and is in a 14-week format for beginners as well as experienced runners.
Over the last 4 years over 500 people have trained for the Mumbai marathon with us. In the true spirit of the marathon, we actively support 'I Hear foundation (IHF)', an organization working to bring hearing impaired children in the mainstream and 'Riverdale', a school for underprivileged tribal children in the Darjeeling hills.

Our signature program. Starting in October every year till the D-day in January, the training program caters to absolute beginners, intermediate as well as advance runners.

Components of the training program:

Training Tools	Designed for	Frequency
Group running classes	Running technique Developing endurance	2 times a week Wed/ Sun 6:30- 7:30 a.m
Core strengthening and balancing classes	Improving flexibility Preventing injury Improving co-ordination	Once a week Sat 6:30- 7:30 a.m
Strength training sessions	Strengthening knees, lower back and ankles	1-2 times a week Personalized schedule
Sunday long runs	Imitating actual marathon experience Ascertaining progress	Nov onwards Sun 6:15 a.m
Fitness assessments	Body composition, strength, flexibility and cardio vascular fitness	At start (to devise a personalized plan) Every subsequent month
Workshops	Selecting the right running shoes Hydration while running Breathing techniques, etc.	Twice a month
Diet counselling sessions	Accelerate fat burning Improve running efficiency	Once a month
Training and diet diary	Documenting progress	Through-out

 

Effort levels for training components

A very important aspect of training for marathon is the effort levels for each of the training components. Here is a list:

1. Running

Types of Run	AIM	Effort
Long Run	Build aerobic fitness, efficency & endurance Steady pace Increase mileage every week	6/10
Semi-long/ Lactate Threshold  Run	Improve pace and running timing Hard but controlled pace Start from 5min build to 40min	8/10
Speed/ Strength Run	Build Strength & speed in the legs Shorter runs Focus on running fast	10/10
Recovery Run	clear waste products from legs & allow joints to recover Run on easy surface – sand or grass Run for 20min- 60min	5/10

2. Cross Training

Types of Run	AIM	Effort
Cycling OR Swimming	Build Aerobic Fitness & go easy on weight bearing joints 20min – 90min	7/10

3. Strength Training

Types of Run	AIM	Effort
Gym Sessions	Build Strong body & abs to generate speed Running specific weight Training Focus on strengthening gluts, quads, abs	6/10

4. Stretching and Balancing

Types of Run	AIM	Effort
Flexibility and stability training	Preventing Injuries Focus on Stretching hamstrings · Learn to stabilize the pelvic and spine Build stabilizers in the legs & back	4/10

5. R-E-S-T!!!

Take a day off!

A detailed day-by-day training plan is provided on signing up.

This is what our past runners have to say:

Zaheer Mirza: Fantastic positive effects in my life. Lots of energy during the day. First few days following the diet was tough but then eventually it got easier.

Ajit Naik: After many years I’ve rediscovered my love for the outdoors. I intend to retain it for the rest of my active life. 

Reeta Shah: A major shift in my perception: Exercise is no longer boring or tiring, its actually enjoyable. Started trusting my own self & my body. I am confident now of my fitness levels that I will achieve (Loosing weight was an issue but my focus now is on getting fitter). Feel really great. Thank You Rujuta.

Mulraj Gala: I am now a total convert to running , training and pre and post run stretching sessions [ bharat shah will kill me for saying this ]. Also, to importance of right food choices. Proud to be part of Rujuta’s group and making great running buddies and friends.
Neeta Naik: It is difficult to describe what i felt during the training. There is so much too say about the experience. 'Exhiliating, motivating and yet setting us free.' May be that is how I can put it in words.

Prakash Kewalramani: Joined up for Marathon training but landed up in a great & fun-loving group of Marathoners led by the redoubtable Rujuta! Was already doing HMs earlier. Have become better runner, more diet conscious (although need to follow the same more rigidly) and more appreciative of other aspects of marathon training (cross-training, strength-training, balancing & stretching). More confident and keen on doing full Marathon next year.

G Vithal: The training programme has : 
A. Changed the life style viz. getting up as early as 4 AM, diet control (I used to drink lots of tea), doing stretches as many times as possible etc.
B.  Strengthened my self confidence – I can run and participate in the events and competitions,
C.  Given me confidence to set bigger targets,
D.  Changed the life style of my Family members (diet control, stretches etc.) 

Kalyani Savardekar: Am in excellent spirits after enrolling in the program. Ready to take on more responsibilities, self-confidence has increased. Made me more patient and cheerful. Am able to handle stress much better. Improved health. 

Anushree Nande: Have always been pretty active and into sports/exercise but after these three months am motivated than ever to be more fit (physically and mentally) and continue with my running throughout the year. …have experienced positive effects of the training in my daily life too which has helped me.

Arjun Virdi: Effect on Personal life Hmmm:

1. Life has changed. I have become much fitter physically as well as mentally
2. Positive Attitude towards People. Very Confident. Improvement in my work coz

Vinayak Kamat: Rediscovered joy of sports almost after 12 years. It was a back to school type of experience. After school days, we do not get any authoritarian training. It was really good to go through the same experience again.  
After the marathon, I went to my Thane office. We had a study abroad seminar. I was late by 45 minutes. But when it was announced that I ran for 21K in the morning and was present for giving seminar at 12:30, there was thunderous clapping in the hall. I felt at top of the world, as if I had won the marathon. Getting up at 4:30am for LRs – Quite an unique experience. Now I know, I am not so lazy!

Jahnavi Shah: Until Milind made me believe last year that I could run 21 k I had no idea …coz I had never run in my life. As a kid my maximum participation on the sports day at school would be in the lemon and spoon event and the march past.
So last year was important for me coz it made me realise that I would could run.  
Anyways …cut-to today, this year’s training has made me realise that I CAN RUN WELL. The marathon impact on my life has yet to stabilize coz I am still running in my dream. And luckily am not disappointed at the end of my run (in my dreams atleast!!!!) 

Niranjan Vidyasagar: A better, well informed approach towards diet/exercise. Realisation of STRETCHING LIMITS which can be implemented in professional life as well.

Chitra Rao: Rujuta, you have made my dream of running come true.  I had never run in my life even as a kid. The training has disciplined me. Have become more conscious about what I eat. My stamina I feel has improved. Thanks a ton for all that u have done for us