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Run a Marathon

I started training a lot of my online and personal training clients to run their first marathon since no feeling comes even close to be able to do your first 5k, 10k, 21k or even a full marathon. It’s a sense of pride you carry with yourself forever and a memory that will never fade.

Overtime, I have trained people across the globe to better their time, run their first race or even mentally prepare them to get to the starting line. The Run- a – marathon program is very structured. We fix a date and set a realistic goal. Then we work backwards from there, learn your strengths and weaknesses and train in different heart rate zone’s to help you get better. Given is a sample two week random plan:

Training Volume Week 1 - Increase Intensity Week 2 - Increase Intensity Week 3 - Increase Intensity Week 4 - Recovery Week
Training Volume Total training time = 5.25 Hours Total training time = 6.00 Hours
Zone 1 
(~80% of a volume)
2-3 workouts per week 
plus warm up & reset
intervals during zone 2 
and 3 workouts
1 Time/ Week
Long Run = 45 min(RPE=3-4)
1 time/week
30-min run (RPE=4)
2 Time/ Week
Long Run = 60 min(RPE=3-4)
1 time/week
45-min run (RPE=4)
Zone 2
(~10% of volume)
1 workout per week
3*4 - min intervals
1:1 1/2 work:rest ratio
60-min workout with long 
warm-up and cool-down
4*5 - min intervals
1:1 1/2 work:rest ratio
60-min workout with long 
warm-up and cool-down
Zone 3
(~10% of volume)
1 workout per week
2 set:3*60 -second
intervals
1:3 work:rest ratio
10 min rest (walk) between sets
60-min workout with long 
warm-up and cool-down
3 set:3*45 -second
intervals
1:3 work:rest ratio
10 min rest (walk) between sets
60-min workout with long 
warm-up and cool-down
Strength Training Circuit training
2 days/week
1 hour/session
Circuit training
2 days/week
1 hour/session

A lot of the terms mentioned in the above image might look strange but will become clear once we go over it together. The program is very scientific and thoroughly planned. As long as your goal is realistic and you put in the work, you will achieve exactly what we set our mind upon.

Along with a detailed workout regimen, a detailed nutrition plan will be sent for you to follow explaining how to refuel post and pre run. If you choose to go for a half or full marathon, I will also work closely with you understanding how your digestion works and strategize to fuel during the race.All marathon prep programs will have weekly follow up calls discussing your progress, scoop to improve and stress management/ recovery tips.


Let's Just Talk. No Obligations.

I do free consultations every Tuesday's and Thursday's. Either way you will get some actionable tips to reach your fitness goals faster.

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Assured Personalisation
Award Winning Nutritionist
On- Going Support
Results Guaranteed

Let's Just Talk. No Obligations.

I do free consultations every Tuesday's and Thursday's. Either way you will get some actionable tips to reach your fitness goals faster.

Expertise Assured

With 9+ years of experience and having worked with over a 10000 clients globally, you get nothing but the best team working for your health.

Why Team RS?

Why Team RS?

Your transformation is more than a service – it's a collaboration fuelled by our team's passion.

That's why we only work with a few clients each month. We want to give you our full attention and 100%.

We're here to listen – really listen to your symptoms, often overlooked by busy doctors.

Our goal is to help you in a sustainable and personalised way. Choosing to work with us means having a team dedicated to your growth, ready to go the extra mile for you.

How Does Our Program Work?

Take the First Step.

Sign- up for your program online or get on a 15- minute exploratory call with us to understand how this program can help you.

Let's Explore Together.

Let's get on a longer induction call of 60- minutes once you have filled in your lifestyle and medical history form. Here is where we understand your needs better.

Make The Switch.

Once we customise your meal plan and lifestyle guidelines, let's make small tweeks in your lifestyle and eating habits. These are personalised to your goals.

Make It A Lifestyle.

Eventually, your results are only a product of your lifestyle changes. Work with your nutrition coach to make changes that become a part of your very daily life forever.

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How Will You Benefit From This Plan?

How Will You Benefit From This Plan?

  • Personalised Lifestyle Changes for Sustainable Results.
  • Connect With Local Produce Vendors And Community Members.
  • Eat As Per Your Ethnicity And Personal Preference.
  • Say Good- Bye to Diseases From The Root- Cause.
  • Weekly Accountability And Motivation Sessions To Keep You Inspired.
  • Least Nutrition Coach- to- Member Ratio Than Any Other Leading Organisation To Assure Success.