← Operation Sindoor Marathon

Free guide

Your first race, made simple.

You don't need to be a runner. You need seven days and a pair of shoes. Here's the whole plan — free, from all of us at the Operation Sindoor Marathon.

The 7-day couch-to-finish plan

Three easy sessions, three rest days, then the start line. Walk whenever you want to.

Day 1
Walk 10 min, then alternate 1 min easy jog / 2 min walk × 6.
Today is only about starting. Slow is not just fine — it's the plan.
Day 2
Rest, or a 20-minute brisk walk if you feel good.
Rest days are training. This is when your legs actually adapt.
Day 3
2 min jog / 1 min walk × 6.
Breathe through your nose. If you can't hold a conversation, slow down.
Day 4
Rest. A 15-minute easy walk, nothing more.
Wear the shoes and socks you'll race in, so you find any rubbing now.
Day 5
20 min easy, walking whenever you want to.
This is your dress rehearsal — same time of day as flag-off if you can.
Day 6
Rest completely. Legs up.
Lay out your kit, pin your bib, set two alarms. Nothing new from here.
Day 7
Race day. Start slower than feels right.
You've already done the hard part. Today is the celebration.

What to bring

  • The shoes + socks you trained in — never brand-new ones
  • Your bib, pinned the night before (four safety pins)
  • A light breakfast 90 minutes before: banana, toast, or poha
  • A filled water bottle for before the start
  • Sunscreen, a cap, and a phone for photos
  • Your QR e-ticket (screenshot it in case of no signal)

Race morning, step by step

  1. Wake up early enough to eat and use the washroom without rushing
  2. Arrive 45 minutes before flag-off — parking and bib queues take time
  3. Do the 5-minute warm-up: ankle circles, leg swings, a slow 2-min jog
  4. Start slower than feels right. You'll thank yourself at the halfway mark
  5. Walk the water stations — drink, don't gulp
  6. Smile at the finish line. Someone will be photographing it.

When you're ready, run with us.

5 KM and 7 KM on 16 August 2026 · Independence Day Weekend. Every registration stands behind the families this run is for.

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⬇ Download this guide (PDF)