Pondi Coached by Pondi Express
1:1 coaching for road, trail and ultra runners, triathletes and Hyrox athletes
I've been coaching endurance athletes since 2019, from people running their first 5K to marathoners, trail and ultra runners, triathletes and Hyrox racers. Every plan is written and truly personalised for the athlete after considering their work, family and goals.
What I coach
Three disciplines, one way of coaching
Running
From ₹6,000 a month
- 5K to marathon, road and trail
- Trail races and ultras
- First races, PB attempts and podiums
Triathlon
From ₹8,000 a month
- Sprint, Olympic and 70.3
- Swim, bike and run in one weekly plan
- Transitions and race nutrition
Hyrox
From ₹6,000 a month
- Running and station work in one plan
- Singles and doubles
- Race splits and pacing for each station
Strength training and nutrition guidance form part of every plan. My coaching philosophy is that you can't out-train bad nutrition, poor sleep or a lack of strength work. It all comes together, which is why they are part of the coaching as a whole and not sold separately.
How coaching works
Holistic coaching, focused on you
Tailored to you
No two athletes have the same work and personal commitments, training history or injury history, so no two plans are the same. Each week is planned around your lifestyle, ability and goals, with specific paces and intensities for every session so you know exactly how hard to work.
Planned a week or two at a time
Life changes quickly and training has to change with it. I don't hand over months of training and say good luck. You get one to two weeks at a time on Final Surge, based on your current fitness and what your schedule looks like.
Educate and empower
I want you to know why you're doing each session, so you understand the training process, learn more about your body and become a more knowledgeable athlete.
Ongoing communication
No goal is too ambitious and no question is too silly. You'll have my phone number and email, and can reach me by call, WhatsApp, email or through the app whenever you have questions.
For every goal race
A race-day blueprint
Before each goal race you get a personalised plan for the day. It covers pace for each section of the course based on the terrain, when to take each gel and how much to drink, and the logistics from expo to start line. You go into the race knowing exactly what you're going to do.
| Section | Pace | Notes |
|---|---|---|
| 0–5 km | 5:40/km | Settle in. Let the crowd go. |
| 5–10 km | 5:35/km | Flat section, find your rhythm |
| 10–16 km | 5:35/km | Flyover climb: run by effort, not pace |
| 16–21.1 km | 5:25/km | Lift the pace if you feel good |
Since 2019