Training and Nutrition Plan

Dear Participant,
Congratulations for your successful registration for the TCS Fit4life Corporate Challenge 2023-24.
Here is the 8-week training plan for the 10K corporate challenge, which will help you prepare well for
the run. The training plan consists is classified into 3 categories:
Advance- Completes 10K in less than 60 minutes.
Intermediate- Finishes 10K in 60-70 mins
Beginner- Finishes 10K in more than 70 mins or running 10K for the 1st time
Also, with the help of the nutrition plan, you will be able to work on your endurance.
Prepare yourself and see you soon on the event day.
Regards,
Team TCS Fit4life Corporate Challenge

Advance
10 Km training Plan (Advanced)
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 5 Km slow Strength training Tempo run Strength training 45 mins slow Rest 8 Km
continuous Lower body 2 Km - 30 sec slow than Upper body continuous
run Core stability current pace Core strengthening run
2 Km - current pace
2 Km - 30 sec faster
than current pace
Cool Down

2 5 Km slow Strength training Tempo run Strength training 45 mins slow Rest 8 Km
continuous Lower body 2 Km - 30 sec slow than Upper body continuous
run Core stability current pace Core strengthening run
2 Km - current pace
2 Km - 30 sec faster
than current pace
Cool Down

3 6 Km slow 6 Km slow Interval training Strength training 8 Km slow Rest 10 Km

continuous continuous run 1Km Jog Upper body continuous
run 500 Mtrs X 3+3 Reps Core strengthening run
(45 Secs faster than
current pace)
Rep Rest 90 Sec
Set Rest 3 mins
1Km Jog

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 4 6 Km slow Strength training Interval training Strength training 8 Km slow Rest 10 Km
continuous Lower body 1Km Jog Upper body continuous
run Core stability 500 Mtrs X 4+4 Reps Core strengthening run
(45 Secs faster than
current pace)
Rep Rest 90 Sec
Set Rest 3 mins
1Km Jog

5 8 Km slow Strength training Interval training Strength training 10 Km Rest 12 Km

continuous Lower body 1Km Jog Upper body
run Core stability 500 Mtrs X 6+4 Reps Core strengthening
(45 Secs faster than
current pace)
Rep Rest 90 Sec
Set Rest 3 mins
1Km Jog

6 8 Km slow Strength training 8 Km Tempo run Strength training 10 Km Rest 12 Km

continuous Lower body 2 Km - 30 sec slow than Upper body
run Core stability current pace Core strengthening
3Km - current pace
3Km - 30 sec faster than
current pace

Cool Down

7 8 Km slow Strength training Interval training Strength training 10 Km Rest 8 Km

continuous Lower body 1Km Jog Upper body
run Core stability 500 Mtrs X 3+3 Reps Core strengthening
(45 Secs faster than
current pace)
Rep Rest 90 Sec
Set Rest 3 mins
1Km Jog

8 5 Km slow Rest 5 Km slow continuous Rest 5 Km slow Rest 10 Km

continuous run continuous Corporate
run run Challenge

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 Intermediate
10 Km training Plan (Intermediate)
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 20 mins slow Strength training 30 mins slow Strength training 30 mins slow Rest 6Km
continuous run Lower body continuous run Upper body continuous run
Core stability Core strengthening
2 20 mins slow Strength training 30 mins slow Strength training 30 mins slow Rest 6Km
continuous run Lower body continuous run Upper body continuous run
Core stability Core strengthening
3 20 mins slow Strength training 30 mins slow Strength training 45 mins slow Rest 8Km
continuous run Lower body continuous run Upper body continuous run
Core stability Core strengthening
4 30 mins slow Strength training 45 mins slow Strength training 45 mins slow Rest 8Km
continuous run Lower body continuous run Upper body continuous run
Core stability Core strengthening
5 30 mins slow Strength training 45 mins slow Strength training 60 mins slow Rest 10Km
continuous run Lower body continuous run Upper body continuous run
Core stability Core strengthening
6 45 mins slow Strength training 45 mins slow Strength training 60 mins slow Rest 10Km
continuous run Lower body continuous run Upper body continuous run
Core stability Core strengthening
7 45 mins slow Strength training 60 mins slow Strength training 60 mins slow Rest 8Km
continuous run Lower body continuous run Upper body continuous run
Core stability Core strengthening
8 30 mins slow Rest 30 mins slow Rest 30 mins slow Rest 10Km
continuous run continuous run continuous run Corporate
Challenge

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 Beginner
10 Km Training Plan (Beginner)
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 20 mins slow Strength training 20 mins slow Strength training 20 mins slow Rest 30 mins slow
continuous Lower body continuous Upper body continuous continuous
run Core stability run Core strengthening run run

2 20 mins slow Strength training 20 mins slow Strength training 20 mins slow Rest 30 mins slow
continuous Lower body continuous Upper body continuous continuous
run Core stability run Core strengthening run run
3 30 mins slow Strength training 30 mins slow Strength training 30 mins slow Rest 45 mins slow
continuous Lower body continuous Upper body continuous continuous
run Core stability run Core strengthening run run
4 30 mins slow Strength training 30 mins slow Strength training 30 mins slow Rest 45 mins slow
continuous Lower body continuous Upper body continuous continuous
run Core stability run Core strengthening run run
5 40 mins slow Strength training 45 mins slow Strength training 45 mins slow Rest 60 mins slow
continuous Lower body continuous Upper body continuous continuous
run Core stability run Core strengthening run run
6 40 mins slow Strength training 45 mins slow Strength training 45 mins slow Rest 60 mins slow
continuous Lower body continuous Upper body continuous continuous
run Core stability run Core strengthening run run
7 40 mins slow Strength training 45 mins slow Strength training 45 mins slow Rest 70 mins slow
continuous Lower body continuous Upper body continuous continuous
run Core stability run Core strengthening run run
8 30 mins slow Rest 30 mins slow Rest 30 mins slow Rest 10Kms
continuous continuous continuous Corporate
run run run Challenge

Please do not exert while working out and make sure you eat well and rest well before
performing the workout.

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 Nutrition Checklist
Preparing for any kind of endurance race is far more important or equally important than the
race day itself. This is because you follow a weekly training program along with your daily
commitments. Thus, nutrition plays a big role in maintaining or improving your weight,
energy, recovery, and performance levels.

If you are overweight, I strongly suggest trying and get as close as possible to your ideal
weight. That will make your runs easier.

Some important checklist points

Daily hydration level: Check if you are consuming a minimum of 2 liters of fluid daily. This can
be 1 liter of plain water and 1 liter of electrolytes along with other fluids.

Wholesome and complex carbohydrates should be a part of your daily meals. Millet, brown
rice, whole wheat, and sweet potato are the best examples of complex carbohydrates. Avoid
refined flour products like maida bread, noodles, and biscuits.

Eat healthy fats like nuts, seeds, coconut, avocadoes, eggs, Greek yogurt, salmon, olives, or
whole milk.

Get proteins from lean meat, fish, dals, pulses, beans, peas, milk, or milk products.

Eat 2-3 seasonal fruits and different vegetables (3-4 cups) a day. This will take care of your
immunity and increase the antioxidant value of the food.

Do not have long gaps between the meals. Do not have your dinner close to bedtime and eat
your last meal at least 2 – 3 hours before bedtime.

What to eat on rest or easy training days?

Find meal options that can help you prioritize your protein and fat intake. Include mixed
vegetables rather than consuming carbohydrates on easier days.

What to eat on normal (moderate intensity) training days (1 hour walk with good intensity)?

A moderate increase of macronutrients on normal days will help boost energy and will help
muscles recover.

What to eat on heavy training (high intensity) training days?

On heavy training (for example, Sunday long run) days you will need to pay close attention to
hydration levels and increase your carbohydrate intake. Make sure you are eating the
wholesome and starchy carbohydrates.

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How does a diet plan look for anyone following a training plan to participate in a race?

Wake up and hydrate yourself with warm water and lime - 1, 2, or 3 glasses. Avoid tea or
coffee before the workout.

Pre-run: Eat a banana, date, raisins, almond or 1 date, sweet potato, oats with raisins, or
chapatti with peanut butter (you can choose any 1 option depending on the duration and
intensity of the workout).

During the run: Carry water with lime and rock salt or electrolyte supplements (honey and
sugar can be added in high-intensity training).

Post-run: Replace the lost electrolytes by drinking Lemon water (Nimbu pani) with salt. Post
long workout, eat 4-5 almonds, 1 date, or 3-4 raisins.

Breakfast: A combination of carbohydrates and more protein, for example, eggs (1-2) with
sweet potato, chapatti, poha with sprouts, oatmeal or ragi porridge with milk or curd, idli with
sambhar, aloo paratha with curd. (Choose a breakfast item according to the intensity of
training).

Mid-Morning/Evening Snacks: Fruits, assorted nuts, seeds, dried fruits, roasted chana, curd,
buttermilk, nimbu pani, 2-3 tbsp of fresh cottage cheese (paneer), a mix of kurmura (puffed
rice) with roasted chana, or homemade roasted snacks. (Avoid all outside oily, spicy, fried
snacks)

Lunch/dinner:
Vegetables: ½ the meal as salad or soup or lightly cooked green vegetables.

Protein: From dal, pulses, lean meats, or eggs.

Carbohydrates: From root vegetables like potatoes, carrots, beet or peas, or whole grains.

Have Curd or Lassi without sugar.

Note: Avoid or lower the carbohydrate intake for dinner, except the night before a long run
day.

If you avoid cereals at night, you can increase the portion size of vegetables and protein.

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