Client progress report

From a missed 30-minute run to a
1:11:30 10K in under three months.

On 16 July 2026 he could not complete thirty minutes of running. On 4 October he finished the Fit Gurugram Marathon 10K. On 18 October he lines up for the Vedanta Delhi Half Marathon.

Bib 10514
Started 16 Jul 2026
First 10K 4 Oct 2026
Next: Vedanta Delhi Half Marathon, 18 Oct

1:11:30

Official 10K time, Fit Gurugram Marathon

80 days

From the first session to the 10K finish line

1’00″

Faster per km over 10 km, 8 Sep to race day

96 km

Logged across 18 training workouts, before the race

The transformation

Day one versus race day

16 July 2026 · Day 1

Could not complete 30 minutes

Two days later: 2.98 km in 26 min 24 s at 8’51″/km.

4 October 2026 · Race day

10K in 1:11:30

7’09″/km average, more than three times the distance of his first logged run.

The journey

Key milestones

16 Jul

Training begins

Unable to complete a 30-minute run.
18 Jul

First logged run: 2.98 km

26 min 24 s at 8’51″/km.
24 Jul

First 30+ minute continuous run

3.96 km in 36 min 11 s, one week in.
22 Aug

First 7 km

7.00 km in 1:10:20.
8 Sep

First 10 km training run

10.01 km in 1:21:43, repeated on 12 Sep.
29 Sep

Speed breakthrough

6.01 km at 6’36″/km, his fastest sustained pace.
4 Oct

First 10K race: 1:11:30

Fit Gurugram Marathon, an initiative by Fortis Hospital.
18 Oct

Next goal: Vedanta Delhi Half Marathon

Stepping up from 10K to 21.1 km.

The method

How the progression was built

Volume first, then speed, then the race. Each phase shows what the data recorded.

Phase 1 · July

Build the habit

Short, comfortable runs to make running a routine and build confidence.

3 to 4 km
36 min continuous by 24 Jul

Phase 2 · August

Build endurance

Longer steady runs to grow the aerobic base while heart rate stayed controlled.

7 to 8 km long runs
Avg HR 145 to 155 bpm

Phase 3 · September

Go long, get faster

First 10 km runs, plus shorter, faster sessions to sharpen pace.

10 km on 8 and 12 Sep
6’36″/km on 29 Sep

Phase 4 · October

Race and recover

Race execution on 4 Oct, then recovery and a half marathon build.

10K in 1:11:30
VDHM on 18 Oct

The numbers

Distance, run by run

Every tracked run in kilometres. The orange bar is the 10K race.

Pace, on runs of 5 km or more

Average pace per kilometre. Higher on the chart is faster.

Pace on runs of 5 km or more improved from 10’02″/km on 22 August to 6’36″/km on 29 September, while the distances grew. He then held 7’09″/km for the full 10K.

The record

Session log

Every dated workout in the training record.

Date (2026)	Distance	Time	Avg pace	Avg HR
18 Jul	2.98 km	0:26:24	8’51″/km	151 bpm
24 Jul	3.96 km	0:36:11	9’07″/km	155 bpm
22 Aug	7.00 km	1:10:20	10’02″/km	145 bpm
25 Aug	7.00 km	1:06:46	9’32″/km	155 bpm
27 Aug	4.01 km	0:31:23	7’50″/km	149 bpm
30 Aug	8.01 km	1:16:38	9’34″/km	145 bpm
1 Sep	7.48 km	1:00:04	8’02″/km	158 bpm
3 Sep	4.00 km	0:28:12	7’02″/km	157 bpm
5 Sep	1.03 km	0:08:44	8’28″/km	137 bpm
5 Sep	6.03 km	0:52:41	8’44″/km	150 bpm
8 Sep	10.01 km	1:21:43	8’09″/km	158 bpm
10 Sep	1.00 km	0:08:15	8’11″/km	139 bpm
10 Sep	4.01 km	0:28:14	7’02″/km	162 bpm
10 Sep	2.01 km	0:14:20	7’08″/km	164 bpm
12 Sep	10.00 km	1:23:15	8’19″/km	157 bpm
26 Sep	5.12 km	0:38:38	7’32″/km	158 bpm
29 Sep	6.01 km	0:39:44	6’36″/km	167 bpm
1 Oct	6.02 km	0:43:38	7’15″/km	161 bpm
4 Oct (Race)	10.00 km	1:11:30	7’09″/km	—

Verified result

Official finisher certificate

Fit Gurugram Marathon, an initiative by Fortis Hospital, Gurugram. Sunday, 4 October 2026.

Finisher certificate: Manish K*******l, Fit Gurugram Marathon 10K in 1:11:30 on 4 October 2026.