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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.
| Wk | Dates | Km | Focus | Anchor session |
|---|---|---|---|---|
| W01 | 14–20 Sep | 30 | Re-entry — three easy runs | 16 km long |
| W02 | 21–27 Sep | 35 | Add Saturday run, strides | 16 km long |
| W03 | 28 Sep – 4 Oct | 40 | First hills · longest week so far | 18 km long |
| W04 | 5–11 Oct | 28 | Recovery week | 14 km long |
| W05 | 12–18 Oct | 42 | Peak #1 · 20 km race rehearsal | 20 km long |
| W06 | 19–25 Oct | 33 | Down week — sharpen for the second peak | 16 km long |
| W07 | 26 Oct – 1 Nov | 42 | Peak #2 · final 20 km with race effort | 20 km long |
| W08 | 2–8 Nov | 28 | Recovery — Diwali | 14 km long |
| W09 | 9–15 Nov | 36 | Sharpen · final race effort | 16 km long |
| W10 | 16–22 Nov | 15 | Taper · race Sunday | KHADAKWASLA ULTRA 25K |
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.