Rise & Run

Rise & Run training program initiated by Pinkcity Runners, is a base building program, that
focuses on gradually preparing a runner to build a strong foundation for long distance runs
and Marathons. It emphasizes consistency and strength, allowing the body to adapt to
increased running and minimize injury risk.

Pink City Runners Training includes –

1 Yoga, Strength & Fun activities session (Once weekly) focused on full-body workout.
2 Pre run Warm up sessions on all the training days, focused on pre run stretching and mobility workouts.
3 Post Run Strength and full body exercises focused on overall physical strength
4 Speed Training Drills (Once Weekly) includes Short Sprints and leg strengthening
5 Multi layered and structured training programme including schedules of Intervals, Tempo, Negative Splits focusing on both cadences and stride variations.

Pink City Runners Rise & Run is a training program to achieve a healthy lifestyle by
encouraging individuals to participate in regular running and strength activities, helping them
build stamina, strength and fitness.

Weekly Training Schedule

Our training schedule includes 3 days onsite sessions under the supervision of our
experienced trainers and 3 days of offsite sessions as guided by the trainers to do at either
home or any nearby open land like parks or playgrounds etc.

1. Tuesday – Pre run warm up and stretching exercises. Running session for 30 mins
   under guidance of trainers. Post run exercises and strength training.
2. Thursday – Pre run warm up and stretching exercises. Running session for 30 mins
   under guidance of trainers. Post run exercises and strength training.
3. Saturday – Strength & speed drills along with problem solving sessions. Fun
   activities involving mental and physical engagement to relieve stress and mental
   exhaustion.
4. Hill Run – Twice a month to improve leg-muscle strength.
5. Long Runs – Twice a month (mostly on Sundays) to build on endurance and
   develop aerobic base so as to train your mind and body to go a longer distance.
6. Personalised Problem-solving sessions – Weekly review and problem solving for
   all the trainees.
   Other Activities:
   Felicitations – Felicitation of achievers to motivate them to do better.
   Fun Activities – Once a month, a get together for social bonding.
   Give Aways –
   Certificate of training completion to all the trainees.
   Rise N Run Trophy to all the trainees.
   Training T-shirt – A good quality dri-fit T-shirt to all the trainees.

Training Locations

S.no.	Location	Timings
1	City Park Mansarovar, Jaipur	Training sessions across all the locations will be from 5 am to 6 am in Summers and 6 am to 7 am in winters.

Join the Movement. Run for Health. Run for Joy. Run for Change.

#PinkCityRunners #RunJaipurRun