Race Ready Training Plans
Welcome to the Swachathon 2025 Training Hub!
To help you prepare for the upcoming run on 2nd October 2025, Dr. Rushil, a Certified Iron Man Coach, created simple, progressive training plans for all participants — whether you’re aiming for the 5K, 10K, or Half-Marathon.
Each plan is designed to fit into the limited 3-week preparation window starting 13th September. The focus is on building stamina safely, using a run–walk approach, and giving you the confidence to cross the finish line strong.
Stay consistent, listen to your body, and remember — every step you take brings you closer to race day success!
Dr. Rushil B., M.D.S.
4X IRONMAN Finisher | Head Coach @ TriMetrix | Ironman Certified Coach Certified Strength & Sports Conditioning Coach | SFI Level 2 Certified Swim Coach
Dr. Rushil B., M.D.S., is a prosthodontist and endurance coach who blends clinical precision with elite athletic experience to help athletes achieve IRONMAN goals. A four-time IRONMAN finisher and Founder/Head Coach of TriMetrix, he creates personalized, evidence-based training plans that combine swim technique, targeted strength & conditioning, and race strategy—backed by Ironman coaching certification, Certified Strength & Sports Conditioning credentials, and SFI Level 2 swim coach certification. Dentist by profession and coach by passion, Dr. Rushil trains athletes at every level to improve performance, build resilience, and succeed on race day.
Couch to 5 km for Swachathon (Run/Walk Strategy)
5 km Swachathon run scheduled for 2nd October 2025 for, and starting from tomorrow (13th September 2025), you have just under 3 weeks (19 full days) to train.
For a complete beginner, this is a short window, but with a smart, progressive plan, you can definitely build up enough stamina to comfortably finish a 5K.
This is a walk and Run Strategy.
5K Plan - 3-Week Beginner (Starting 13th Sep 2025)
WEEK 1 (13–19 Sep) | Plan – Build habit & basic endurance |
Focus: Time on feet, not speed. Walk/run combos | |
| Day 1 | Walk briskly for 30 min |
| Day 2 | Run 1 min + Walk 2 min × 7 (Total ~21 min) |
| Day 3 | Rest or gentle walk |
| Day 4 | Run 1 min + Walk 1 min × 10 (20 min total) |
| Day 5 | Rest |
| Day 6 | Run 2 min + Walk 1 min × 6 (18 min total) |
| Day 7 | Easy walk or rest |
WEEK 2 (20–26 Sep) | Plan – Build run time & reduce walk breaks |
Focus: Increase running intervals gradually. | |
| Day 8 | Run 3 min + Walk 1 min × 5 (20 min total) |
| Day 9 | Easy 25–30 min walk |
| Day 10 | Run 4 min + Walk 1 min × 4 |
| Day 11 | Rest |
| Day 12 | Run 5 min + Walk 1 min × 3 |
| Day 13 | Rest or walk |
| Day 14 | Run 8 min + Walk 2 min × 2 |
WEEK 3 (27 Sept – 1 Oct) | Plan – Final Prep |
Focus: Confidence. Run longer without stopping. Prioritize recovery. | |
| Day 15 | Try 20–25 min continuous run (ok to slow down or walk briefly) |
| Day 16 | Easy 30 min walk |
| Day 15 | Run 10 min + Walk 1 min × 2 |
| Day 16 | Rest |
| Day 17 | Run 8 min + Walk 1 min |
| Day 18 | Easy 10 minutes run + easy 10 min walk |
| Day 19 | Easy 15 min walk |
RACE DAY (Thu, 2nd October 2025)
- Strategy: Start slow. Use run/walk. (e.g., 5 min run / 1 min walk).
- Tip: Hydrate well the day before. Eat light, familiar food.
- Enjoy the experience and finish strong!
Tips for Success:
- Pace: Always go slower than you think you need to. You should be able to talk while running.
- Shoes: Wear proper running shoes to avoid injury.
- Warm-up: A Zumba session organised by Swachathon organizers
- Cool-down: Walk 5 min post-run + stretch.
- Hydration: Drink water before and after workouts.
Couch to 10 km for Swachathon(Run/Walk strategy)
Training plan for a 10 km Swachathon run on 2nd October 2025 starting from tomorrow (13th September) gives you 3 weeks (19 full days), which is a very tight window for a complete beginner, but you can finish it with a run/walk strategy.
We’ll aim to build endurance quickly but safely, focusing on increasing total time on your feet and gradually extending running time, not speed.
10K Plan - 3-Week (Beginner – Starting 13th Sep 2025)
WEEK 1 (13–19 Sep) | Base Building – Get moving | Purpose |
| Day 1 | Walk briskly for 35–40 min | Build habit |
| Day 2 | Run 1 min + Walk 2 min × 8 (24 min total) | Intro to run/walk |
| Day 3 | Rest or light 20-min walk | Recovery |
| Day 4 | Run 2 min + Walk 1 min × 6 (18 min run) | Increase run time |
| Day 5 | Rest | Recovery |
| Day 6 | Run 3 min + Walk 1 min × 5 (15 min run) | Build stamina |
| Day 7 | Easy 30–40 min walk | Low-intensity endurance |
WEEK 2 (20–26 Sep) | Stretch Endurance | Purpose |
| Day 8 | Run 5 min + Walk 1 min × 4 (20 min run) | Push effort |
| Day 9 | 45-min walk (or 30-min slow jog/walk) | Active recovery |
| Day 10 | Run 8 min + Walk 2 min × 2 | Longer intervals |
| Day 11 | Rest | Recovery |
| Day 12 | Run 10 min + Walk 2 min × 2 | Moderate long run |
| Day 13 | 30-min walk or rest | Recovery |
| Day 14 | Run 12 min + Walk 1 min × 2 | Prep for longest run |
WEEK 3 (27 Sep – 1 Oct) | Taper & Prep for 10K | Purpose |
| Day 15 | Simulated 10K (Run/Walk for 70–80 minutes at easy pace) | Longest session |
| Day 16 | Walk 45–60 min | Recovery and keep moving |
| Day 17 | Run 10 min + Walk 1 min × 2 | Light effort |
| Day 18 | Rest or 20-min easy walk | Tapering |
| Day 19 | 10–15 min jog or rest | Stay loose |
RACE DAY: Thursday, 2nd October 2025 — 10 KM!
- Run/Walk Strategy: Start with 5 min run / 1 min walk, or 3:1 if needed.
- Pace: Go slow — your only job is to finish strong.
- Mental tip: Divide the race into 2 halves — stay conservative in the first 5 km, then try to maintain in the second.
Quick Tips for 10K Success:
- Gear: Comfortable running shoes & clothing you’ve tested.
- Fuel: Light meal 1.5–2 hours before race; nothing new.
- Hydration: Sip water regularly but don’t overdo it.
- Mindset: Think progress, not perfection. Walking is not failing.
- Goal: Cross that finish line with a smile!
Half Marathon @Swachathon - Race Ready Plan
You should already complete a 10K comfortably, then preparing for a Swachathon half marathon (21.1 km) on 2nd October 2025, with 3 weeks (19 full days) of focused training, is very achievable.
We’ll use this time to:
Safely increase distance beyond 10K
Improve endurance with one longer weekly run
Add light speed work for strength (optional)
Taper in the final days
Half Marathon Plan - 3-Week (Intermediate Base – 10K Ready)
WEEK 1 (13–19 Sep) | Bridge from 10K to ~15K | Notes |
| Day 1 | 8K easy run | Shakeout run |
| Day 2 | Long run: 12–13 km slow | Build endurance |
| Day 3 | Rest or 30-min walk | Recovery |
| Day 4 | 5K easy + strides(Short very fast runs, 4×20seconds) | Light speed stimulation |
| Day 5 | Cross-train(Cycling) or rest | Optional bike/yoga |
| Day 6 | Tempo: 1K warm-up → 4K (Steady slightly faster than your regular runs)→ 1K cool-down | Build strength |
| Day 7 | 5K easy recovery run | Keep legs moving |
WEEK 2 (20–26 Sep) | Peak Volum | Notes |
| Day 8 | 6K easy | Light run before long day |
| Day 9 | Long run: 16–17 km slow | Peak distance run |
| Day 10 | Full rest day | Crucial recovery |
| Day 11 | 6–7K with strides(Short very fast runs, 4×20seconds) | Shake out |
| Day 12 | Tempo: 1K easy → 5K at tempo(Steady slightly faster than your regular runs) → 1K cool | Steady effort |
| Day 13 | Rest or 30-min walk | Optional cross-training |
| Day 14 | 5K easy | Easy run to maintain base |
WEEK 3 (27 Sep – 1 Oct) | Taper Week | Notes |
| Day 15 | Long run: 10–12 km easy | Cut back volume |
| Day 16 | Rest or walk 30 min | Recovery |
| Day 17 | 5K with 3×1-min pickups(gradually increase your speed to 80%of your max speed) | Sharpening legs |
| Day 18 | Rest | Full recovery |
| Day 19 | 3K easy jog + strides | Light warm-up |
Race Day – Thu, 2nd October 2025
- Strategy:
- First 10K: Keep it easy — talk pace.
- 10K–16K: Settle into rhythm.
- Last 5K: Focus on form, fuel, and mental strength.
- Take walk breaks when ever needed
- Hydration/Fuel:
- Take water every 3–5 km.
- Consider energy gels or sports drink around 45–60 min mark.
- Goal: Finish strong, enjoy the Swachathon experience, and learn from it!
👟 Additional Tips:
- Gear: Use only gear/shoes you’ve trained in.
- Pre-run food: Light, carb-rich ~2 hours before race.
- Recovery: Plan for at least 2 days of active recovery after race day, walk for at least 30 to 45 minutes