Running & HYROX coaching · Under Armour athlete

Train like an athlete.
Around a 9–5.

Structured plans and 1:1 coaching for people with a full-time job, built from your own numbers and coached by someone who races.

See the plans Not sure? Ask me on WhatsApp
#7All-India HYROX · PB 1:18:53
1:30Half marathon PB
3:45Ladakh Marathon · 15th in age group
100+People coached

How it works

Three steps. No guesswork.

01

Pick your plan

Choose a running or HYROX plan below. Tap the button and WhatsApp opens with your plan already named.

02

Send me your numbers

Your recent 5K time and goal race. I set your paces and zones from those, not from a generic table.

03

Train, check in, adjust

You get your plan sheet with every session. Check-ins keep it honest, and the plan changes when your week does.

Training plans

Choose your plan.

Every plan comes as a live sheet with your own paces, an exercise library and a weekly check-in. Pay once, keep it forever.

5K & 10K Run Plan plan cover

5K & 10K Run Plan

₹2,999

Your first 5K or a faster 10K. Starts with run-walk if you need it.

  • 12 weeks · 2 levels · 3–4 runs/week
  • Paces set from your own test run
  • 5 check-ins + WhatsApp support
Get this plan on WhatsApp
Half Marathon: Finish Strong plan cover

Half Marathon: Finish Strong

₹4,999 ₹5,999

For your first half, or your first one that feels good at 18 km.

  • 12 weeks · 2 levels · 3–4 runs/week
  • Set-up review before week 1
  • Check-ins every 2 weeks + WhatsApp support
Get this plan on WhatsApp
Half Marathon PB plan cover

Half Marathon PB

₹6,999

For runners chasing a time. Goal-pace work, threshold, and a real taper.

  • 12 weeks · 2 levels · 5–6 runs/week
  • Honest goal-time check before you start
  • Check-ins every 2 weeks + WhatsApp support
Get this plan on WhatsApp
HYROX Race-Ready plan cover

HYROX Race-Ready

₹1,999

Race in 4–6 weeks? A sharp simulation block to get you to the start line ready.

  • 4 weeks · 3 sessions/week
  • 4 full race simulations
  • Week 1 vs week 4 re-test + video demos
Get this plan on WhatsApp
HYROX Advanced plan cover

HYROX Advanced

₹7,999

Built for a 9–5. Running, stations and strength in 3 sessions a week.

  • 12 weeks · 3 sessions/week
  • Kick-off call + 6 check-ins
  • WhatsApp support throughout
Get this plan on WhatsApp
HYROX Elite plan cover

HYROX Elite

₹9,999

For racers going after a faster finish time. Higher volume, sharper work.

  • 12 weeks · 5 sessions/week
  • Kick-off call + 6 check-ins
  • WhatsApp support throughout
Get this plan on WhatsApp

Payment by UPI once we've confirmed the plan fits you. If a plan isn't right for your goal, I'll tell you before you pay. Have a team code from your workplace? Mention it in your message.

Surin building a training plan at his desk

1:1 coaching

Want me in your corner?

For people who want more than a plan: someone who reads your week and changes the training to match it.

  • A plan written for you, updated every week
  • Weekly check-ins on how it's actually going
  • Running, strength and HYROX in one plan
  • Training around travel, late meetings and old injuries
  • Direct WhatsApp access to me
Apply for 1:1 coaching

Limited spots each month, so I can actually coach everyone.

Free pace calculator

Put in your 5K time and age. Get your 5 training zones, heart-rate ranges and predicted 10K, half and full marathon times.

Get the calculator Opens in Google Sheets. Tap "Make a copy" and fill in the yellow cells.

For corporates

Fitness your team will actually show up for.

Workshops, wellness days and team challenges for busy teams. On-site in Bengaluru, or online for teams anywhere.

Signature Workshop

A 75-minute session on training, energy and recovery around a desk job. Any group size.

Team Wellness Day

A full day of movement, a team challenge and practical takeaways people use the next morning.

Team Challenges & Run Clubs

4 to 12-week programmes that end with a team race or HYROX-style event.

Ask for the team proposal Email instead

About

Not just a coach.

I'm Surin. I grew up in an army family and studied at Rashtriya Military School. I wanted to join the forces, until a medical rejection in 2010 changed the plan. Sport became where that discipline went: national-level boxing, football, Muay Thai in Thailand, then running and HYROX.

I spent years in corporate life before coaching full time in 2025. That's why my plans are built for people with a job, a commute and a calendar that doesn't care about your training.

K11 Advanced Personal Trainer REPS India registered Trauma Response certified 6× HYROX · #7 All-India 30+ half marathons Under Armour athlete
Surin racing HYROX Delhi

Latest posts

Follow the journey.

@surin.sengar

See all posts on Instagram →

Questions

Before you start.

What do I actually get with a plan?

A Google Sheet with every session for every week, paces and heart-rate zones calculated from your own 5K time, an exercise library with demos, and a simple check-in so you can see how you're progressing. Plans with check-ins include reviews with me on WhatsApp.

Which plan should I pick?

Running your first 5K or 10K: the 5K & 10K plan. First half marathon: Finish Strong. Chasing a half marathon time: Half Marathon PB. HYROX in under 6 weeks: Race-Ready. HYROX in 3 months: Advanced (3 days a week) or Elite (5 days a week). Still unsure? Message me and I'll tell you honestly.

I only have 3–4 days a week. Will it work?

Yes. Most plans are built around 3–4 sessions a week, because that's what a full-time job allows. More sessions isn't better if you can't recover from them.

Do I need a gym or a sports watch?

Running plans only need your shoes and any way to time your runs. HYROX plans need gym access for the stations. A heart-rate watch helps but isn't required: every session also has an effort level you can go by.

How do I pay?

By UPI, after we've confirmed on WhatsApp that the plan fits your goal. You'll get your plan within 24 hours of payment.

Can you review the plan I'm already following?

Yes, for free. Send me a screenshot of your plan on WhatsApp with your goal race, and I'll tell you what I'd change.

Your next race starts here.

Tell me your goal and I'll point you to the right plan, even if it's a free one.

Get my plan reviewed (free)