Tools
Khadakwasla Ultra training plan
The full ten-week block for the 25K, 35K and 55K at Khadakwasla on 22 November 2026 — every session, the pace zones, the fuelling, and what to do on race morning.
Distance
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The Starting Ascent · out-and-back to Panshet
22 November 2026 · Krushnai Resort, Donje, Pune · ten-week block, 14 Sep – 22 Nov 2026
How the block builds
The calendar
Four runs a week, two strength sessions. Saturdays are optional recovery jogs. The 25K is an out-and-back with rolling terrain — build your endurance base steadily and peak with two 20 km rehearsals.
W0114–20 SepRe-entry — three easy runs30km
6:30–7:15 plus 6 × 20 s strides.
Foundation. Squat 3 × 10–12 @ RPE 6.
6:30–7:15. Flat, nose-breathing.
Foundation. Stability focus.
6:15–6:50 throughout. No fast finish.
1 gel at 55 min · 3 salt tabs
NoteStart easy. If the bridge weeks went well this should feel routine.
W0221–27 SepAdd Saturday run, strides35km
6:30–7:00 with 6 × 20 s strides after.
7:30–8:00. Genuinely slow.
6:15–6:50. Same as last week — build consistency.
1 gel · 3 salt tabs
NoteThe Saturday run is new. Keep it very easy — it exists for blood flow, not fitness.
W0328 Sep – 4 OctFirst hills · longest week so far40km
3 km WU · 4 × 90 s uphill hard, jog down · 3 km CD. Vetal or ARAI.
6:15–6:50, last 3 km at race effort 5:40–6:00.
2 gels · 3 salt tabs
NoteFirst quality session. Hill reps by effort, not pace. If the legs feel heavy Tuesday, cut to 3 reps.
W045–11 OctRecovery week28km
No quality. Just run.
Light — 2 × 10 @ RPE 5.
Light. Stability only.
6:30–7:00. Comfortable.
1 gel · 3 salt tabs
NoteAbsorb weeks 1–3. If anything aches, take an extra rest day.
W0512–18 OctPeak #1 · 20 km race rehearsal42km
3 km WU · 2 × 8 min @ 5:00–5:20, 3 min jog · 3 km CD.
Full race rehearsal. Race kit, race shoes. 5:50–6:10 with 5 km @ race pace mid-run.
2 gels · 4 salt tabs · race-day density
NoteThe first time you'll cover race distance in training. Go at race effort, not faster. Log everything.
W0619–25 OctDown week — sharpen for the second peak33km
6:30–7:00 with 4 strides.
6:15–6:50. Easy throughout.
1 gel · 3 salt tabs
NoteThis week exists to arrive at week 7 fresh. Don't add volume.
W0726 Oct – 1 NovPeak #2 · final 20 km with race effort42km
3 km WU · 4 km @ 5:40–5:55 · 3 km CD. Should feel controlled.
Last heavier session of the block.
Light. Core and stability only.
5:55–6:15 with 5 km @ race pace from km 12. Race kit head to toe.
2 gels · 4 salt tabs · race fuelling
NoteLast big effort. From here everything is subtraction.
W082–8 NovRecovery — Diwali28km
Only if legs are willing. Walk if not.
Maintenance — bodyweight, 30 min.
Maintenance.
6:30–7:00. Comfortable, no fast finish.
1 gel · 3 salt tabs
NoteDiwali week. Eat the food, move the runs, don't try to make the week up.
W099–15 NovSharpen · final race effort36km
3 km WU · 5 km @ 5:40–5:55 · 2 km CD. Should feel almost too easy.
Maintenance.
Maintenance.
Race route section if possible. Race kit, race shoes.
2 gels · 3 salt tabs · race density
NoteFrom here everything is subtraction, and it will feel wrong. That's the taper.
W1016–22 NovTaper · race Sunday15km
With 4 × 90 s at race effort. Keep the legs sharp.
Bodyweight and bands only, 20 min.
7:00–7:30. Legs should feel springy.
Bib collection · Shakuntal Hall, Bavdhan · 10 am–6 pm.
Very easy. Kit laid out, watch charged, bib pinned.
Krushnai Resort, Donje. Report 45 min before flag-off. 6:00/km for the first 5 km — no faster.
NoteYou'll feel sluggish around Thursday. Every taper feels like that. Trust the block.
Pace zones
Anchored to a comfortable finish pace of 5:50/km. Heart rate wins over pace on hills and hot mornings.
| Zone | Pace | Heart rate | Where it shows up |
|---|---|---|---|
| Recovery | 7:30–8:15 | < 128 | Saturday, post-long run |
| Easy | 6:30–7:15 | 130–142 | Most of your weekly volume |
| Long | 6:15–6:50 | 138–148 | Sunday, easy throughout |
| Race effort | 5:40–6:00 | 150–160 | Closing km of long runs, race-pace blocks |
| Tempo | 5:00–5:20 | 162–172 | Week 3 and 7 only |
Fuelling
At ~2:25, the 25K barely needs race fuelling — but practising on long runs builds the habit for future ultras.
| Wk | Long run | Est. time | Gels | Salt tabs | Carbs/hr | Rehearsing |
|---|---|---|---|---|---|---|
| 1 | 16 km | 1:50 | 1 | 3 | 12 g/hr | One gel at 55 min. Establish the habit. |
| 2 | 16 km | 1:50 | 1 | 3 | 12 g/hr | Same as W1. Flat route. |
| 3 | 18 km | 2:05 | 2 | 3 | 21 g/hr | Gel at 45 min and 1:30. |
| 4 | 16 km | 1:50 | 1 | 3 | 12 g/hr | Recovery week. Easy. |
| 5 | 20 km | 2:20 | 2 | 4 | 19 g/hr | Race rehearsal distance. Full kit. |
| 6 | 16 km | 1:50 | 1 | 3 | 12 g/hr | Down week. Nothing to prove. |
| 7 | 20 km | 2:20 | 2 | 4 | 19 g/hr | Final rehearsal, race pace blocks. |
| 8 | 16 km | 1:50 | 1 | 3 | 12 g/hr | Recovery / Diwali. |
| 9 | 16 km | 1:50 | 2 | 3 | 22 g/hr | Race density stress test. |
| Race | 25 km | 2:26 | 3 | 4 | 27 g/hr | Gel every 45 min. Carry all 3. |
Race day
Pacing — sub-2:26
- 0–12.5 km (outbound) · 5:55/km. Controlled. HR under 155. Reach the turnaround at ~1:14.
- 12.5–22 km · 5:45/km. Settle in, slight negative split on the return.
- 22–25 km · 5:30–5:40/km. Push only if the legs are there. Finish at ~2:24.
- Hills: shorten your stride on uphills, don't chase the pace. Make it up on the descent.
Kit
- Hydration recommended. Headlamp only if you're an early starter. No mandatory gear for 25K.
- Race shoes: any cushioned road shoe you've trained in. No break-in experiments on race day.
- Carry one 300 ml soft flask with water or electrolyte. Aid stations will be available but don't rely on them for the first 10 km.
- 3 gels in the pocket. Take at km 8, 16, and 22.
This is one runner's training block for one race, published as it was written — the paces are anchored to the fitness it was built around, not to yours. Read them as the shape of the block rather than as targets, and adjust to your own threshold. It is not coaching, and it knows nothing about your injury history: talk to a professional before starting a new block.