From 5K to 25K, practical insights on training, nutrition, recovery and race-day preparation ahead of Tata Steel World 25K Kolkata 2026
Kolkata, September 22, 2026: As runners prepare for the Tata Steel World 25K Kolkata 2026, World Athletics’ first Gold Label 25K race, which will be held on Sunday, 20 December, getting race-ready is about more than simply increasing mileage. From choosing the right training approach to fuelling well and allowing the body to recover, a sustainable routine can make a significant difference across distances.
Sharing practical insights, Shweta Lakhwani, Founder & Coach, One More Rep (OMR), brings years of experience as a runner and coach. Associated with running since 2015, she has participated in major races across India, secured multiple podium finishes and qualified for the Boston Marathon multiple times. Through OMR, she has worked with 40+ runners and fitness enthusiasts and conducted 500+ bootcamp sessions.
According to Shweta, while the fundamentals of running remain the same, training needs to be specific to the distance. A 5K can focus more on basic fitness and running efficiency, while a 10K requires a combination of aerobic endurance and sustained pace. A 25K, meanwhile, demands greater endurance, fatigue resistance and a well-practised approach to fuelling and hydration. “The key is progressive preparation. Don’t suddenly increase mileage because the race is approaching,” she says.
She also emphasises that running should be complemented by strength training, mobility and adequate recovery. Easy runs, long runs and faster sessions each have a role to play, while strength training can help runners handle repeated impact and maintain running mechanics. “Recovery is not lost training, it is part of training. One of the biggest mistakes is believing every training day needs to be hard,” she says.
Nutrition, she adds, should be simple and consistent, with adequate carbohydrates, protein, healthy fats, fruits, vegetables and fluids. Runners should avoid under-fuelling as mileage increases and, particularly before longer races, practise their hydration and fuelling strategy during training rather than experimenting on race day. “Fuel your training, recover from your training and practise your race-day nutrition beforehand.”
Mental preparation is equally important, particularly over longer distances. Breaking a difficult run into smaller sections, following a realistic race plan and focusing on breathing, form and pace can help runners manage fatigue. At the same time, persistent fatigue, unusual soreness, declining performance or pain that affects running mechanics should not be ignored. “Train smart, not just hard. Respect your body and trust your preparation.”
*For women runners, Shweta stresses the importance of individualised training. Factors such as menstrual cycles, recovery, iron status, sleep and overall stress can influence performance and energy levels. “Don’t underestimate your ability as a runner, but don’t ignore your body’s individual needs either.” She also highlights strength training as an important component of building resilience and encourages women to focus on what works for their own body, experience and goals.
As race day approaches, her advice is simple: don’t get carried away by the pace of other runners. Start in control, follow a pace that has been practised in training and use only the hydration and fuelling strategy already tested during preparation. If the body feels strong later in the race, effort can be increased gradually.
Her three guiding principles for runners are straightforward: be consistent, train smart rather than simply hard, and respect the body while trusting the preparation. Whether preparing for a 5K, 10K or 25K, she believes that making running a sustainable part of everyday life is ultimately what helps runners progress.
