RUNNING
Yoska Running Academy is a dream to introduce personalized structured training to every runner in India. Our hypothesis is, in India a majority of people who are taking up running and participating in events do not go through any structured coaching, they are educated by peers and read up stuff which is not necessarily complete nor fully accurate. Running is a very simple sport and anyone can take it up, however it is important to be guided scientifically to remain injury free, run optimally without wearing out muscles and strengthen the body holistically to sustain. Our program is designed to inspire individuals to “run for a life time” and “be Fit, be Yoska!”
Designed by 21 time Ironman triathlete himself! and a coach who has trained thousands of people globally
Deepak Raj: 21 time Ironman Triathlete (PB:10 hrs 19 min 08 sec), 13 Marathons across globe (PB:2 hrs 59 min 53 sec), Boston Qualifier, Certified coach from IRONMAN University, Triathlon Australia and Australia Institute of Personal Trainers, has coached thousands of people globally (couch potatoes, marathon podium finishers, Ironman and Ultraman triathletes)
Fun Fact: Deepak took to running and signed up his first event since he weighed 90+ kgs and wanted to be fit!
PROGRAM FEATURE
Goal Setting
Structured Program simple to follow
Training plan available online
Detailed Daily Workouts & Instruction
Regular Fitness Tests & Challenges
Race/event specific training plan
Online Video Group interactions
Run Workouts
Core & Conditioning Workouts
Guidance on Basic Nutrition
Cross Training
Access to Reference Videos & Information
Quarterly Progress review
Affordable Fees
- A run training program designed for everyone – if you have never run before OR want to run your first marathon OR want to run a sub 3 hrs or sub 4 hrs or sub 5 hrs marathon.
- You will be mapped to one of our coaches, who will provide you ongoing mentoring and answer any queries you may have on your workouts, program, race planning, accessories, training nutrition, etc. The coach will also provide weekly 1:1 feedback on your progress.
- The training plan will be delivered through Yoska’s online platform (web & mobile app), the only one of its kind in India.
- The plan will be personalized basis your current fitness levels and triathlon goals. Goals can be race specific such as 5 kms, 10 kms, 21.1 kms, 42.2 kms, Ultra Running (50+ Kms) OR Running as a lifestyle where you need not have any race or other targets.
- Training Program would have detailed daily workouts with information such as objective of workout, warm up, main workout, cool down, nutrition, post workout stretches along with duration, volume and associated pace guidelines to execute the workout.
- A coach will be assigned for a 1 to 1 interactions, review, feedback and ongoing mentoring for your program and workouts.
- This is a holistic training program which also provides guidance on Rest, Recovery, Core and Conditioning Strength and Training Nutrition.
HOW IT WORKS
Our Program will help YOU on below running goals:
- Prepare for an event OR active running with no event focus
- Couch to 5K (take a holistic approach to start your run journey)
- First 10K / HM or FM (as you graduate, having a structured program is essential to stay injury free)
- Have a time target for 10K / HM or FM? (scientifically plan your running workouts to get faster in a safe way)
- Graduating to OR want to get better at – Ultra Running (25+ Kms)
- If you are looking at multi day run events pls. drop us a note at support@yoska.in
Subscription Options
- The personalized approach and experience remains same irrespective of the subscription you choose from the below options
PRICE
| Program Feature | Standard Program |
|---|---|
| Daily Workouts and Instructions | Yes |
| Race or Goal Specific Training Plan | Yes |
| Personalised Schedule | Yes |
| Tailored to your Fitness/Conditioning | Yes |
| Progress Feedback and Analysis (Weekly) | Yes |
| Core/Strength Conditioning Workouts | Yes |
| FAQ/Webinars/Tips | Yes |
| 1 on 1 Mentoring and Coaching | Yes |
| 1 on 1 Query Responses | Yes |
Lite program is advisable for folks who have been in the sport for a while and mainly need a personalised training plan.
Training plan and workouts would be updated and refined weekly based on progress and personal schedule prefrences for both the programs.
| Price Grid* | Running Program – Standard (Per Month) |
|---|---|
| Original Monthly Price | Rs. 2150 / Month |
| 3 Months | Rs. 1729 / Month (save 20%) |
| 6 Months | Rs. 1574 / Month (save 27%) |
| 12 Months | Rs. 1303 / Month (save 39%) |
Additional 18 % GST for the above listed prices.
New batch starts every Monday
TRAINING PROGRAM FAQ’S
No, currently we do not have learn to swim programs and expectation is that you can at least swim 25 m to join our Triathlon Programs.
With you being mapped 1 on 1 to our coaches, they would be reviewing your swim form via your swim video that you need to share with our coaching staff regularly. Additionally, every swim workout we provide has detailed swim drills, warm up and cool down routines with clear focus on form and technique. Additional tips and videos to overcome common mistakes and swim improvement instructions would be shared along the course of the program to improve your swim.
Although the road bike is the preferred cycling option, we understand that most folks would start with a basic MTB or Hybrid bike for some of their initial sprint triathlons or even Olympic distance. The training and race can still be done on your hybrid or MTB but obviously the performance/speed would be different on those bikes. If your interests are long term, we strongly recommend that you invest in a road bike (even a second hand one if you choose to), as the benefits and longevity of the road bike would help you tremendously for your triathlon progress.
To start with, sneakers are fine until you get comfortable with cycling. At some stage, given your long-term interests and also to improve your cycling efficiency, it would be worth considering cycling shoes. They are not very hard to get used to and once you get on to them, you will never go back to normal shoes for cycling.
With our chief coach Deepak having trained multiple people to their triathlon races over the last 5 + years, we completely understand the logistic challenges and constraints involved in the swimming pool access in India. Our swim workouts would have guidelines to execute the swims in the smaller pools. Having said that, you would also understand that at some stage, for you to step up to longer races and to improve your overall swim fitness, you should be swimming at least in a 25 m pool else the progress would be slower.
We have designed the program to be time efficient and optimal based on your goals. We would also have rest days where you could recover, spend time with family and attend to other aspects of your life. To start with, we believe as little as 45 minutes each in a weekday and 75 minutes each over the weekend is good enough for you to take up the sport of triathlon and complete a sprint distance triathlon. The duration would slightly increase once your goals/races become bigger such as Olympic Distance (1 hour on weekdays and 2 hours on the weekend), Half IronMan Program (60 to 90 minutes on weekdays and around 2.5 hours on the weekend) and IronMan Triathlon (90 minutes to 2 hours on the weekdays and at least 3 to 4 hours over the weekend). Each of these times would vary as some the higher volumes mentioned are at the peak stage closer to the race. The workout volume is also based on how much you can handle meaning, even if you give us 2 hours on a weekday, we may still give you 60 minutes per day if that is what your current conditioning allows you and gradually build up.
Yes. We recognise the importance of nutrition and would be providing guidance, tips and instructions on pre workout, training workout and post workout nutrition in addition to the race nutrition guidelines. We also provide general advise on overall diet and nutrition but we do not go in to detailed meal planning, etc.
We believe that Triathlon is a lot more than swim/bike/run. So we will be providing guidance on nutrition, hydration, rest, recovery, stretches, core, strength and conditioning workouts that we believe is necessary to support our training workouts. We provide body weight strength and conditioning workouts such as push ups, lunges, squats, core ab workouts, planks, etc which would be 3 times a week.
As a coach, we have a duty of care and would be supporting you with guidance and prevention of possible injuries but we also understand that endurance sports and triathlon are always testing our body and pushing them and we could have some unfortunate injuries, etc. At that stage, we will be depending on experts such as physios, etc. As both you and we are not experts in all fields, we would be recommending you to take guidance from certain experts.
We understand that life comes in between our training and we advise you to get back to normal program than trying to make up and training extra which will only leave you tired for next set of workouts and you will not get the true benefit of the next set of workouts.
When it comes to swimming, we are not going to be teaching swimming and hence we need a pre-requisite that you know how to swim. As long as you can swim 25m and ready to put the effort, we will get your swim fit for you next set of goals however big they are.
We personalize the training program based on your current conditioning, available time to train, your goals and any upcoming races. Our flexible training program would also allow you to move the workouts around in a week based on your preference and personal schedule. for example, if you prefer to swim on Wednesday instead of Tuesday in a particular week or regularly, or swap your run with another day, you can always log in to the web portal, move the workouts by dragging and dropping them suitably on the required days. Help videos and support would be provided to explain these as part of your onboarding.
You can post your queries within the Yoska App Messenger (similar to WhatsApp) itself, which will be picked up and responded to you 1 on 1, by your designated coach. For any queries that you feel are worthy of a group discussion, we encourage you to post them let at a workout level or geneWe will have discussion threads open within the Yoska platform along the same lines as whatsapp groups that will address some of the topics and also the weekly virtual interactions would be an opportunity to get the clarifications.
You would get a personalised training plan based on our current fitness and goals that will contain daily schedule of workouts (depending on cycling, running or triathlon programs) for swim, cycle, run with instructions on how to follow the workouts with distance/volume/pace/etc mentioned in the workout. We would also be providing guidance on nutrition, recovery, race, accessories, etc on all aspects of training.
Yes, we would be reviewing your swim form via videos and share feedback to improve your form and technique regularly. The same applies to running if we notice any trends of injuries or niggles or anything that catches our attention in our training review and feedback. We would also be focusing on improving core and conditioning that is important in maintaining a good form and technique. We would also be sharing associated drills, videos and also answering specific questions in our interactions.
The program that we deliver to you would address the specific goal of building up and preparing you for the race category that we choose based on your fitness and interest. We would also be providing guidance on race strategy in terms of pacing, nutrition, transitions, etc. We will also be providing specific workouts in the days leading up to the race getting you in peak form, taper and race ready.
We understand that training will involve accessories ranging from running shoes, bikes to swim equipment. We would be providing guidance on buying the right equipment to match your goals and race categories whilst also clarifying queries in your 1 on 1 or group interactions with the coaching team. We would also be passing on reference information on shops and locations where you could review and buy those equipment. We also have a few partners where you could avail some club some discounts.
While it will help to have a watch that can track your workouts, it is not a must. You could primarily use a normal watch to keep track of your times or use any of the numerous mobile apps that will help you to track distance, pace, etc. We recommend you use Strava as we have already integrated our Yoska platform with Strava and all your workouts are automatically updated and synched up. Pleas refer to next question for more details on this.
Yes, our platform is capable of synching up automatically with these watches and we use Strava as the hop to ensure that we pick up all your workout data and synch up automatically on Yoska. You will need to ensure that you connect your GPS enabled watch to Strava via the standard process which is a 1 time activity. Post that, you will need to authorize Yoska to pick up the data from Starava which is also a 1 time activity. Once this is complete, Yoska will take care of updating the automatically on the planned workouts with your actual duration, distance, etc. In the event that you performed an activity that was not planned for the day, it will even create a new activity with those details so that you get a single view of your entire training plan on Yoska. We have also enabled any lap specific information that you capture on yoru watches to be displayed directly on Yoska which will avoid you to login to Strava or Garmin Connect to see any lap, pace details.
We understand the dependencies and logistic challenges that we face in India in terms of access to a 50 m pool. We have designed the workouts such that they can be adapted for a 25m pool or smaller pools too. We would also like to mention that at some stage, based on your race goals and race distances, you may at least need to find a 25m pool to make significant progress on your swims.
The program is an online personalised training program and expectation is to execute the training and workouts at your own convenience. You would be mapped 1 on 1 to a designated coach from our coaching team and you could join them or other trainees if the schedule and the workouts align over weekend. We will also connect you to other folks in your location that you can potentially train some of your workouts together. Our inbuilt communication platform and discussion forum will help you to exchange messages and organise any such group training.
The program and workouts are built such that someone who may or may not have a power meter can follow it.
No, we have programs that cater right from beginners to advanced fitness levels and workouts would be specifically designed to suit your current fitness levels.
Our training program can be followed with any cycle. Obviously, the speed and ability to do longer rides would vary based on hybrid bikes, road bikes, etc but you could consider upgrading your current bikes based on your long-term goals and progress.
The number of days would vary from 3 to 5 days in a week based on your goals and particular interest in terms of cycling events such as Brevet, Criterium, Multi Day races, etc. The number of hours would also depend upon the different events that you would like to train for but generally expectation is shorter workouts in weekdays ranging from 1 to 2 hours and longer workouts over the weekends.
Our training program and workouts would be built such that you could execute most of the workouts indoors if you choose to for the purposes of safety, convenience, etc. Specific instructions are provided which can be followed such that you can execute the workouts indoors or outdoors. We recommend that some of the interval type of workouts are executed indoors if possible but as mentioned earlier, these workouts can be done outdoors also.
