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Training Module

Strength / Training

Do you struggle with injuries? Wish you were stronger and faster? You've come to the right place. Using our system of strength, mobility and prehab routines, you can beat the injury bug for good. You'll build a strong runner's body so you can train consistently and consistent training leads to faster racing. Let's get started!

Our Training Plans help runners . . .

  • Train for first 5K, 10K, Half Marathon, Full Marathon or Ultra
  • Run faster. Achieve a Personal Record/Personal Best (PR/PB) or SCMM qualifying time.
  • Run further. Safely train for back to back marathons and mileage increases while minimizing injuries.
  • Get your fitness back. Systematically build your fitness to its pre-injury level.
  • Run more efficiently. Fine tune your nutrition, fueling, and form.
  • Implementation of race day strategy. Your coach will help you evaluate the course and formulate a solid plan for getting through the tough parts of your marathon.
  • Stay motivated -develop positive habits that last a lifetime.


This is a crucial question to ask yourself, especially if you have a fitness goal in mind—which we assume you do! Having a goal is great, but having a goal and a plan to achieve it would be even better.

And here at Ace Runners, we're serious about helping you reach your goals with our workout plan.

Whether you're a novice taking the first steps toward fitness or an exercise fanatic hoping to optimize your results, a well-rounded fitness training program is essential to improve your physique and fitness levels. Our Fitness training module balances five elements of good health. Make sure your routine includes aerobic fitness, strength training, core exercises, balance training, flexibility and stretching, factoring them into your regular routine can help you promote fitness for life.

Our Group Training program is designed to be an energetic, fun and structured workout in a contagious team environment.

Couch to 5km

Three days a week, you’ll do a run-walk combo, alternating between running and walking segments to build up your endurance. If you have a watch with a timer or stopwatch function, use it to mark your intervals. Don’t worry about speed. That will come with more time on your feet.

Followed by the run, you’ll strength train, which will help keep you injury-free. Running is a high impact exercise and we must build a very strong foundation of our core & muscles. At the same time, it is imperative for you to take rest for 3 days. This will allow your muscles to repair & strengthen nicely.

And remember: The training is flexible to fit your body! Feel free to speak to the coach if you think you would like to modify some of the routine. You’ll still reap the cardiovascular benefits.

10K Training

It's never too late to start your training! Our training program is suitable for beginners as well as existing runners. Running a 10K can be intimidating, but if you have come to right running club & we will completely take care of your fitness goal.

Our program will help you build a base to run a 10K with a mix of running, strength training and cross training. Be sure you are using proper running form to help you conserve energy, improve speed and prevent injuries. Our coaches will guide you on every aspect that would help you reach the finish line comfortably.

Because every individual athlete is different, specific training programs vary widely. This training program can be a useful tool, but be sure to tailor it to your personal fitness level. As always, be willing to adjust and adapt to your individual circumstances: weather, work, home life & your medical history if any.

Half Marathon

Whether you’re a new runner, a savvy veteran or somewhere in between, there is a good chance a half marathon is your favorite racing distance. You’re not alone. The half, as we fondly call it, has become the distance du jour worldwide, with over 18,000 finishers in Standard Chartered Mumbai Marathon in 2017. It makes perfect sense when you consider that for beginners, the 13.1-mile distance is a difficult challenge, yet still an achievable goal. Moreover, for the experienced runner, the half-marathon is often a favorite distance because it still tests the limits of endurance, but requires far less training time—and recovery time—than the Full Marathon.

Beginners and advanced runners alike face certain physiological challenges when training for the half-marathon.

For beginners, the amount of time spent running is the most important factor in training. Research shows that biological markers of muscle fatigue increase significantly immediately after a half-marathon and remain elevated for more than 24 hours after the race. Put simply, two hours of running puts a tremendous amount of stress on the muscles in your legs. To prepare for the specific demands of a half-marathon, it’s necessary for newer runners to keep their workout and long run volumes fairly high.

The physiological demands of the half-marathon clearly demonstrate that success at racing the 13.1-mile distance involves a blend of stamina and speed endurance. It’s important to progress training in a way that prepares the body to first handle the hard workouts and long miles before targeting the specific physiological demands of the half-marathon distance during the final few weeks of training.

Our training schedule is designed to slowly increase your weekly mileage, as well as the volume of your key workouts, to the point where you can handle the longer, more challenging workouts in the specific phase. Not only will the workouts in this phase provide you with a strong base of aerobic mileage, but they will also strengthen muscles, tendons and ligaments so they can handle the stress of harder training.

Full Marathon

New runners in particular should not feel pressed to rush to the marathon. Give yourself time and experience racing the shorter distances. Running a marathon is not something to be done lightly or without adequate preparation and training. It requires seriousness and dedication.

There are as many reasons to run a marathon as there are marathoners, but running to finish, to survive, is at the core of every marathon experience. In the words of the late running guru Dr. George Sheehan, "The truth is that every runner in a marathon is a survivor or nothing, including the winner."

While virtually any runner can complete a marathon with enough training and determination, large reservoirs of both are required. You should not run a marathon unless you have at least a year of running experience behind you to prepare both mind and muscle for the miles and months of training ahead.

Preparing for a marathon, after all, is no easy thing. It is a big, big time commitment, and for most it demands vast amounts of energy - physical, mental and emotional. The pay-off, of course, is equally enormous. Enhanced strength, confidence and stoicism are the treasures reaped by all marathon athletes, whatever their ability.

All marathon training programs have one thing in common: lots and lots and lots of miles. The unchanging fact of the marathon is that your body has to be well prepared to endure the strain and relentless miles of the long road. You have to put the miles in the bank.

Here at Ace Runners, we feel it's a matter of degree. Relative to most marathon programs, the overall weekly mileage of our schedule is fairly moderate. But don't think you're getting off easy. While the overall mileage might seem breezy, the four-monthly long runs are... long. You will run the full marathon distance at least once during your buildup to the race. If you take these (very) long runs at a sensible pace and combine them with moderate mileage during the week, this program will bring you to peak condition for race day. Long slow distance is the key.

By following a marathon training schedule, you will develop gradually through four training phases: endurance, strength, speed and tapering. Our training program is designed for runners of varying abilities.

Keep in mind, of course, that there is no such thing as a one-size-fits-all training program. While the marathon training schedule offered here is solid and dependable, you should feel free to tinker with it and make it your own. Adapt the program to your own rhythms.