Training hub
The full guides live on the r/punerunners wiki, where anyone can ask questions under them. Here is what each one covers, in two lines, so you know where to start.
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- 01
Getting started
Couch to 5K
Start slower than you think and walk when you need to. Three short sessions a week will take you further than one heroic Sunday.
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Mileage and progression
How much, how fast
Build volume in small steps and take an easy week every month. Consistency beats any single big run.
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Injuries and comeback
Getting back safely
Pain that changes how you run is a stop sign, not a challenge. Come back with less than you left with and see a professional when it lingers.
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Intervals and speed
Running fast, on purpose
One quality session a week is plenty for most of us. Keep the rest easy so the fast day actually feels fast.
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Strength for runners
Twice a week, twenty minutes
Squats, lunges, calf raises and a plank do more for your knees than another pair of shoes. Short and regular wins.
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Sub 4 hour marathon
The classic goal
Sub 4 is a pacing problem as much as a fitness one. Learn what 5:41 per km feels like on tired legs.
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Ultra and 100K
Past the marathon
Ultras are eating and walking contests with some running in between. Train your stomach and your hiking as seriously as your legs.
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Altitude and Ladakh
Thin air races
Altitude punishes rushing. Acclimatise properly before you race, and respect the official rules on arrival days.
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Advanced training
When the basics are done
Thresholds, long runs with work in them and smarter recovery. Only worth it once easy running is truly easy.
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Triathlon
Swim, bike, run
Runners usually lose the most time in the water. Get help with swim technique early and the rest follows.
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Cycling
For runners and riders
The bike gives you fitness without the pounding. Great for recovery weeks and for anyone coming back from injury.
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Training hub index
Everything in one place
The full list of guides on the wiki. Start here if you are not sure what to read first.
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Guides on this site
Longer reads I wrote for runners in Pune. Start at the top if you are new.
Questions? Ask the tribe.
Someone in the community has had the same niggle, the same plateau and the same pre race nerves.