---
title: "Fitness Bootcamps for Intensive Performance Training in India - mytribe"
description: "Join our specialized fitness bootcamps for intensive training that boosts performance. Led by expert coaches, our science-based running workshops focus on 10K race preparation, strength, and injury prevention. Train online or in Bengaluru, Pune, and more."
canonical: https://mytribe.in/coachpramod/specialized-fitness-bootcamps-workshops
last_updated: 2025-09-06
---

# Specialized Fitness Bootcamps & Workshops in Bengaluru

By [Pramod Deshpande](https://mytribe.in/coachpramod) · I run hands-on fitness bootcamps and workshops where you get structured running, strength, and recovery training with personal guidance, whether you’re a beginner, aiming for a race, or over 50.

Typically ₹900-1,400 per session (estimate)

## Locations

Online programs & In-person workshops across Bengaluru, Pune, Kolkata & Mumbai

### Visit at

- Training Center at Sarjapur Road, Bengaluru (bootcamps close to Bellandur, HSR Layout, RMZ Ecospace, Kasavanahalli, Kaikondrahalli Lake)
- Training Center at Jayanagar, Bengaluru (bootcamps close to Basavanagudi, JP Nagar, BTM Layout, Lalbagh Botanical Garden, RV Road Metro Station)
- Workshops hosted in Kolkata (Kolkata, Kolkata, West Bengal, India)
- Workshops hosted in Pune (Pune, Pune, Maharashtra, India)
- Workshops hosted across Bengaluru (Bengaluru, Bengaluru, Karnataka, India)
- Workshops hosted in Mumbai (Mumbai Metropolitan Area, Mumbai Metropolitan Area, Maharashtra)

Also available online.

## Pricing guide (estimates)

These are indicative prices based on provider's past work. Enquire now to find out final quote.

### Technical Running Workshop

4-hour intensive stadium session covering running biomechanics, form drills, shoe selection, and injury prevention techniques.

Typically ₹900-1,400 per session (estimate)

#### Practical Training
* **Duration:** 3 to 4 hours (Morning session).
* **Drills:** Instruction on cadence improvement using A-Skips, B-Skips, and High Knees.
* **Strength:** Bodyweight circuit demonstrations for core stability and glute activation.
* **Stretching:** Education on static versus dynamic stretching techniques.

#### Theory & Analysis
* **Biomechanics:** Breakdown of foot strike patterns, arm swing, and posture.
* **Equipment:** Advice on selecting running shoes based on foot type (flat vs high arch).
* **Injury Management:** Guidance on avoiding common issues like Shin Splints and Plantar Fasciitis.

#### Refreshments
* **Food:** Post-workout vegetarian breakfast box with coffee/tea.

### 10-Week Race Training Program

Hybrid 10-week schedule with weekday app-based plans and supervised weekend group runs to prep for 10K or Half Marathons.

Typically ₹3,800-5,200 per program (estimate)

#### Program Structure
* **Duration:** 10 weeks of progressive training (Build, Peak, Taper phases).
* **Schedule:** 5 days/week mix of running, rest, and strength work.
* **Delivery:** Hybrid model combining weekday app-based homework and weekend in-person group runs at designated centers.

#### Coaching & Strategy
* **Data Analysis:** Performance tracking via the Onca Run App.
* **Strategy Sessions:** Virtual workshops breaking down race routes, pacing strategies, and hydration planning.
* **Targets:** Personalized pacing charts based on training data.

#### Training Content
* **Strength Work:** Runner-specific modules focusing on lunges, core stability, and ankle mobility.
* **Form Checks:** Visual observation and correction by coaches during weekend group sessions.

### 2-Day Residential Fitness Bootcamp

Weekend retreat at a nature resort featuring guided hill runs, strength circuits, running science theory, and full board meals.

Typically ₹7,500-9,500 per person (estimate)

#### Accommodation & Meals
* **Stay:** 1 Night/2 Days twin-sharing accommodation at a nature resort near city outskirts.
* **Food:** Full board buffet (2 Breakfasts, 2 Lunches, 1 Dinner) focused on runner-friendly nutrition.
* **Support:** Hydration stations and electrolyte support during sessions.

#### Physical Training
* **Long Run:** Guided 10k to 15k run on undulating hill/trail terrain.
* **Conditioning:** High-intensity circuit training using body weight and props like medicine balls.
* **Technique:** Hands-on correction of posture, cadence, and foot landing.

#### Classroom Sessions
* **Theory:** Lectures on physiology, heart rate zones, and endurance building.
* **Expert Access:** Guest workshops on topics like Hydrotherapy or Injury Management.
* **Assessments:** Basic mobility screening by physio partners.

## About Specialized Fitness Bootcamps & Workshops

I believe running is for everyone, but breaking barriers often takes more than just daily jogs. My specialized bootcamps and workshops go deep - they're built for anyone ready to push limits or prep for a big milestone. No fluff, just real, science-backed training.

### What Sets My Bootcamps Apart

- Full-on, two-day fitness retreats for runners. We leave city chaos behind, dive into HIIT, circuits, and tons of hands-on learning.
- Workshops aren't just about sweating. We get into running technique, mobility checks, and even sessions on smart recovery (yeah, hydrotherapy too).
- I give personal guidance - whether you're chasing a personal best or just want to get the basics right.

### Race Day or Off-Season, I’ve Got You

- Tried-and-tested 10k race training workshop – my ‘Ten Weeks to Ten Km’ program has helped thousands. Beginners build stamina safely, pros chase new PBs.
- Off-season running programs focus on rebuilding, correcting form, and prepping you for your next challenge.

### Fitness Has No Age

- Senior citizen fitness bootcamp isn’t just a slogan for me. My ‘Fab Seniors’ initiative and YouTube channel break down what works for those 50+.

### My Approach

- Structured, science-based plans. No shortcuts. Focus on injury prevention, strength, and proper form.
- Whether we train together at my center or you follow along online, you’re part of a community. 

Neevu Odabahudu (you can also run) - all you need is a proper start.

## Highlights

Browse through Pramod Deshpande's best work.

### [Featured](https://mytribe.in/coachpramod/specialized-fitness-bootcamps-workshops/featured)

- ![This is what my running community, the Jayanagar Jaguars, is all about: shared passion and collective energy. We have successfully guided over 10,000 people to adopt an active lifestyle through our structured running programs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0445139e-e107-4a5e-a859-e88da9525e89)
- [Video: To run far and stay injury-free, you must understand your body. Here, I am demonstrating a key exercise to strengthen the Soleus muscle, which is crucial for preventing common issues like calf tightness, shin splints, and Achilles pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cfe661d0-d728-49d4-8455-2fff16d660e2)
- ![This is what true determination looks like. I am incredibly proud to celebrate Anuradha Dighe, who at 79 years old, improved her 10K timing by 5 minutes. My 'Fab Seniors' program proves that with the right guidance, age is never a barrier to achieving a new personal best.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fe325e7b-2156-48f1-9d1c-b01287d6fd8c)
- [Video: A glimpse into Day 1 of one of my residential running bootcamps near Nandi Hills. These immersive retreats are designed to push your limits with intense workouts, deep-dive discussions on running science, and a lot of fun away from the city.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/baae2bf2-37f1-4aef-a3a2-396f6d61afda)
- [Video: Kicking off the 25th edition of my flagship 'Ten Weeks to Ten Km' program. For a decade, this structured 10k training plan has helped thousands of runners, from absolute beginners to seasoned athletes, prepare for the TCS World 10K race.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b419acd7-911f-443f-8826-f949bae7c7b3)
- [Video: A simple yet powerful exercise: the weighted step-up. This is a versatile workout I use to build stability, balance, and explosive leg power in my runners. Depending on the step height, we can target different muscle groups like the quadriceps or hamstrings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c85de684-9850-4ab3-b479-0227ac1fdd8f)
- [Video: I believe a coach must lead by example. Here I am during a personal training run, tackling a challenging 45km mountain route with over 2200 meters of elevation. This is the kind of dedication I bring to my own training and to yours.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/daf92362-9ffa-4506-a548-2e0cfcb6dd3c)
- [Video: I am excited to collaborate with major fitness platforms like Cult.fit to make running accessible to everyone. This video announces our comprehensive series, 'Kickstarting Your Running Journey,' designed to help you overcome excuses and start running with proper, injury-free form.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/51e5f207-51a7-4410-a842-ace4e247f31e)
- [Video: My passion for inclusive fitness led me to create the 'Fitness for Fab Seniors' YouTube channel. In this podcast episode, I guide individuals over 50 on how to perform simple fitness tests at home to establish a baseline and begin their journey to better health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa788961-56fc-4960-b551-1baa5f2a4c31)
- [Video: It is always an honor to share my passion for fitness with community leaders. Here I am discussing the fitness revolution with MP Tejasvi Surya and chatting with world No. 1 tennis player Rohan Bopanna about what it takes to be a role model.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/83b979d2-8af6-41e4-9c66-907758166227)

### [Science-Based Strength & Injury Prevention](https://mytribe.in/coachpramod/specialized-fitness-bootcamps-workshops/science-based-strength-injury-prevention)

- [Video: Many runners focus on standing calf raises, but the Soleus muscle is just as important for preventing injuries. Here is a simple way to perform seated calf raises, even without a machine, to build strength and avoid issues like shin splints and heel pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6ba78530-a16e-44f5-a35d-eaa30a3ccea8)
- [Video: The Soleus muscle is often neglected by runners, yet its weakness can lead to many injuries. Seated calf raises are the most effective way to strengthen this muscle, helping you build resilience for long-distance running.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/922d4d46-8a96-4d4e-9f60-75a06e51bbf6)
- [Video: Lateral stability is often overlooked but is crucial for injury prevention and efficient running form. I am demonstrating two simple drills you can add to your gym routine to improve side-to-side strength and stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/12c03475-9ba3-46fd-90d4-e24573ab6224)
- [Video: A strong and stable core is essential for maintaining good running posture. The hanging L-sit is an excellent bodyweight exercise that builds core strength, stability, and the isometric strength needed to hold your form during long runs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/348de1f4-5b24-4fbf-b04c-4d3858353fab)
- [Video: A stable core allows you to control your arms and legs for better running economy. Here are three simple but effective exercises, including planks and cross crunches, that you can do anywhere to build a strong foundation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/518fcc69-7388-4145-9075-2f67c43a6b31)
- [Video: Balance is key not just for improving running performance, but also for maintaining overall fitness and independence as we age. This is an exercise I recommend to all my runners to start working on their balance today.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/df28e4b5-d33c-4893-888d-62e796da810e)
- [Video: Good balance is fundamental to running well. In this video, I demonstrate four simple tests you can do at home to check your balance. If you find any of them difficult, it is a sign that you need to incorporate balance work into your training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4473ab17-1b00-4c7a-ab81-f76cadbc2fd6)
- [Video: Here are two more exercises I use to help runners improve their balance. The first drill involves a dumbbell press while holding a knee-up position, and the second incorporates a dumbbell fly to challenge your stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8e9d6331-6318-48e2-8455-0d6a4c9b656b)
- [Video: Mastering the push-off is crucial for improving your pace. A powerful push-off increases your stride length and reduces ground contact time. This requires strong calf muscles, so remember to include calf-strengthening exercises in your routine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3856345c-84f9-49d6-82dc-8dd5e247f4be)
- [Video: To improve your stride and cadence, you first need to build strength and agility. This simple jumping exercise, done in two sets of 40 before a workout, is great for firing up your muscles and improving your running performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/17028488-d014-4d00-8e1f-c9943eccf834)
- [Video: Here are six fundamental weight training exercises that are crucial for every runner. I recommend incorporating these, including barbell squats and Bulgarian split squats, into your routine twice a week to build a strong foundation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8945096e-aefb-43f9-a86b-fc23f3b38283)
- [Video: During the off-season, I focus on increasing the weight load to build maximum strength. This video shows a typical strength training day, starting with rowing for a warm-up and moving on to key exercises like standing calf raises.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8b3e1645-caed-4c85-81da-0a0c8f7ff9a3)
- [Video: To get a thorough workout, it is important to incorporate a variety of exercises for each muscle group. Here, I am demonstrating different movements like lunges and a plank variation to ensure all muscle fibers are engaged.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/975381b6-b852-4814-b51f-ac75ac87f845)
- [Video: Strength and agility are both critical for running performance. This video shows three exercises I use in my bootcamps: low squat hops on steps, squat hops with a medicine ball, and inverted rows for upper body strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/951b5f51-bbd9-489f-b136-48ac0eeb106c)
- [Video: To improve your stride length, you need both mobility and strength. These two exercises, the step-up front kick and step-up with high knee, are excellent for building the specific strength required for a longer, more powerful stride.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7bd29c04-7f42-40dc-ad67-4d7f3dea3134)
- [Video: Working on mobility is essential for improving your stride length. Here are two important mobility exercises focusing on the glutes, hamstrings, and ankles. I guide my runners to work through the full range of motion for maximum benefit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/10785069-eea8-4c8b-9778-d1a3f9c42608)
- [Video: Here are two more exercises I teach to prevent or alleviate ITB (Iliotibial Band) syndrome. Consistent strength work targeting the hips and glutes is the best way to keep this common running injury at bay.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ebe9beb1-5e79-42cb-a26b-c81875493f9c)
- [Video: A proper warm-up is essential to reduce injuries and get into your running rhythm quickly. Here are my top three tips: keep it proportional to your workout, use dynamic exercises, and ensure a full range of motion in all your joints.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/187db552-49fa-4e28-b3c1-9e0843547046)
- [Video: Never skip your warm-up. It should always be tailored to the specific workout you are about to do. Here are a few simple and effective dynamic warm-up exercises to get you started before any run or workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/73fe0e25-31c2-4561-bb11-8113095bc00e)
- [Video: Quiz time for my runners. Can you guess which common nagging issues these two outdoor exercises help prevent? This is how I make learning about injury prevention interactive and fun.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6b708c07-c60f-4cb0-894c-a0414a8a26f8)
- [Video: Improving mobility in your ankles and glutes is one of the keys to lengthening your stride and enhancing your pace. This is just one piece of the puzzle, and I teach many other aspects in my detailed training programs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7cb35781-7ca0-4a64-a325-48cb7d9f1afd)
- [Video: This is an effective exercise for building core stability and shoulder mobility at the same time. Both are important for maintaining an efficient running form, especially over longer distances, but are often neglected in strength training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aeda859b-0541-424b-b333-18b34cc87ef7)
- [Video: This video demonstrates plyometric-style step workouts designed to improve your speed. Exercises like fast tap steps and double-leg tap jumps help increase your cadence and build the specific leg strength needed for a better stride.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/57f52ed9-0000-47b5-a071-5108e443f956)
- [Video: Steps offer a fantastic opportunity for many different types of workouts. I often include step workouts in my training plans to build strength, speed, and agility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/411aea09-8b67-4550-b723-0b2ee05d8b06)
- [Video: The push-off phase of your stride is what generates forward momentum and impacts your pace. A sand pit jump drill is an excellent plyometric exercise to build the explosive strength needed for a powerful push-off.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/093ded0c-3562-4ee7-ad2b-fa1b1603f919)

### [10k & Marathon Race Preparation](https://mytribe.in/coachpramod/specialized-fitness-bootcamps-workshops/10k-marathon-race-preparation)

- [Video: Success in running is 20% skill and 80% strategy. My race strategy sessions are a vital part of my training programs, where we use data from your workouts to develop personalized strategies for race day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dd6cfe88-a038-421f-bc53-f9aafffdb6b1)
- [Video: Over 300 runners attended my customized race strategy sessions for the TCS World 10K. Here, I am breaking down how to set a realistic goal based on your training and how to maintain your pace throughout the 10 kilometers.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cbb29e71-c3e8-4327-99a5-540e1f5b285f)
- [Video: Welcome, Bangaloreans. As you prepare for the TCS World 10K, I will be sharing some common-sense tips over the next few days. I will cover advice for both first-time runners and those aiming for a new personal best.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ceef6b89-4672-42a3-8992-e97838ac7e62)
- [Video: Here are my common-sense tips for runners attempting their very first 10K race. I discuss four key aspects: setting your goal, evaluating your preparation, your race-day approach, and your fueling strategy. The goal is to enjoy the process.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d8758584-1c11-4cd3-b67f-3e1cd0bcb354)
- [Video: My 'Ten Weeks to Ten Km' (TWTK) program is now in its 10th year and has prepared hundreds of runners for success. It was great to lead a combined run for over 250 runners from our training centers across Bengaluru.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a12f058a-5987-4c0e-8416-2f7c7afa5a5c)
- ![I was honored to moderate an interaction with the official pacers for the TCS World 10K. It is a great opportunity to share insights and answer questions from the running community before a major race event.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2022fdfb-355e-4dc1-abb2-1c6d8d2580ff)
- ![On stage, discussing race strategies and tips with the official pacers for the TCS World 10K Bengaluru. Sharing knowledge is a key part of building a stronger running community.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b0c4da0d-7a2a-45bc-81fb-38777b9ca0fd)
- ![A great moment with the pacers after our interactive session for the TCS World 10K. These dedicated runners help thousands of others achieve their race day goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b5508639-e3a7-4b7e-83fb-1ccf63b1d418)
- [Video: We wrapped up the last running season with fantastic results. An impressive 96% of the 626 runners I trained nailed their target events, and 81% achieved new personal bests. Our next training program starts soon.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ab7abf44-b2b8-4696-8061-edc3136a8637)
- [Video: A look behind the scenes at a major event like the Tata Mumbai Marathon. From water stations being set up at 4 am to the champion's dinner with the event ambassador, it is an incredible experience.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aeddb874-b56d-4fd7-ac58-236155aca626)

### [Fitness for Fab Seniors (50+)](https://mytribe.in/coachpramod/specialized-fitness-bootcamps-workshops/fitness-for-fab-seniors-50)

- ![Think improving your 10K time by 5 minutes is tough? Imagine doing it at 79. My runner Anuradha Dighe is proof that it is never too late to push harder and dream bigger.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6b83eabe-90d3-4872-bc96-48a04d152823)
- ![Anuradha's story is a shining example of resilience. Training at our JJs' Balewadi center in Pune, she inspires us all to push our limits, no matter our age. Her story reminds us to never let numbers define you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/28d8ffa8-6aa7-4674-a5eb-31869d2ed173)
- [Video: Introducing my new YouTube channel, 'Fab Seniors,' dedicated to promoting health and independence for individuals over 50. In an era of longer lifespans, staying healthy as we age is more important than ever.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7411e523-2390-4d65-9ece-af9e7ab5983d)
- [Video: This channel is for anyone over 50 looking to make lifestyle changes for better health. I will be sharing informative videos on fitness, nutrition, and more to help you stay fit and healthy well into your 80s and beyond.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cf9f1590-4c80-4204-a6fb-c862c36de0e6)
- [Video: It is inspiring ladies like this who make events like 'The Saree Run' so worthwhile. At 77, she decided to start running after watching her daughter for a decade. It is never too late to begin.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6a2b87e6-4e8e-4f67-b6ac-834b0f78fd4a)
- [Video: This was a lifetime opportunity to thank my 91-year-old mother, my personal role model for fitness. She was an accomplished badminton player who prioritized family but returned to fitness the day she retired. She is the inspiration behind my work with women and seniors.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bae80826-575d-452c-bbee-326620590964)
- ![74, 70, 66. These are not ages you typically associate with a 4000km cycle ride from Kashmir to Kanyakumari. I had the opportunity to hear the inspirational stories of these young-at-heart cyclists.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8fe1164e-6867-41d7-826a-aaccb0f9e625)

### [Immersive Bootcamps & Workshops](https://mytribe.in/coachpramod/specialized-fitness-bootcamps-workshops/immersive-bootcamps-workshops)

- [Video: Day 2 of our residential bootcamp was just as challenging as Day 1. The day included workshops on hydrotherapy and mobility assessment, plus deep-dive sessions on the finer aspects of running.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ac8fe6ef-51ec-4127-9793-0683c0bb1cd3)
- ![Join me for a Garmin Run Club session where we will run, perform specific exercises, and discuss the importance of an effective off-season. Learning to run less is sometimes the key to performing better.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/853ce6c6-a58b-4e97-869e-1b083fbf911f)
- ![A great GRC session in Indiranagar with an attentive crowd. I hope I was able to convince some runners about the benefits of an off-season and how to use that time to improve performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b8fed691-a579-42f5-b888-1b39caed3eb3)
- ![Speaking to the Garmin Run Club about leveraging the off-season. It is not about stopping but about recovering, reflecting, and readjusting your training for the next season.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6743f49b-6706-4cc6-8143-2dc8d70bdd58)
- ![An engaged group of runners listening intently during a Garmin Run Club workshop. These sessions are a great way to share knowledge and build a stronger running community.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/496735a1-83f3-41ba-b530-60345ecd1e99)
- ![The group from our Garmin Run Club (GRC) session in Indiranagar. It is always a pleasure to train with such an enthusiastic community of runners.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dc58a5a9-5267-4dbe-a5cd-0a6135e67d15)
- [Video: I try to visit all my training centers to conduct at least one workout session with the runners. Here I am at the KP Road center in Bangalore celebrating their 6th anniversary.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5cdcf3e5-cad2-4d9e-9c16-650befa5b0d6)
- [Video: A session at JJs North Bangalore, one of our best-performing training centers, to celebrate their 5th anniversary. It is a great feeling to see the community thriving.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ad51dabc-3b2c-4479-a5c7-3b7a0f694300)
- [Video: Here is a look at a strength training session I conducted for runners at our JJs training center in North Bangalore. We believe in no excuses when it comes to building a strong foundation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/18ff7c19-af3b-4828-ab9c-c2887d059fcf)
- [Video: A late post from my visit to the JJs Pune Center. It is always great to connect with my runners in person and guide them through a workout session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/21750ffe-cb37-4536-842c-f914e51ddc2b)
- [Video: Leading a stretching session and giving last-minute instructions to my runners at the JJs Center in RSL, Kolkata before a major race.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/754e0824-64a9-46de-a333-c716ce496e2e)
- [Video: A visit to our JJs center at HSR in Bangalore. This is one of our oldest centers, and it was great to lead the group through some running drills.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/31ae35cc-c59a-4585-9d16-1ca77398072b)
- [Video: Part two of my visit to the JJs HSR center. After the drills, we did a full cooldown session. It is great to see this group still going strong under able leadership.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eee2a8cf-1b86-44fb-b42e-81d603861a6e)
- [Video: A strong core is essential for maintaining proper running posture. All my centers, like the Jayanagar center shown here, conduct a post-run core session to build this crucial strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/71950d7a-ef61-432e-ae61-640f453f6d52)
- [Video: A post-workout question and answer session with my runners at the HSR training center in Bengaluru. Answering questions and clearing doubts is a key part of my coaching process.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eb54d2c0-0670-4a2a-856d-48b3f55ac329)

### [Trail & Ultra-Marathon Adventures](https://mytribe.in/coachpramod/specialized-fitness-bootcamps-workshops/trail-ultra-marathon-adventures)

- [Video: To achieve a goal, you must prepare in a structured manner and enjoy the process. I immensely enjoyed the four-month preparation for my personal pet project, a grueling 60km mountain run to test my fitness at 60.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ed2bc68c-5aa5-4f0a-a440-06ddbb1e7c46)
- [Video: I am going to miss the breathtaking views from my training runs over the last six weeks. This was my last workout on these beautiful mountains before embarking on the tough mission I set for myself.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bc776619-43d7-4d7b-92ea-445442073805)
- [Video: This was my longest workout to prepare for my Pet Project: a 37.55 km run with an 1814-meter ascent over 10 hours. It was challenging, but the company of fellow runners made it an incredible adventure.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7e3db89f-953a-429b-adab-a07db55041a6)
- [Video: An exhilarating 'Torna to Rajgad' workout as part of my Pet Project preparation. The route included some scary drops and steep climbs, with over 1000 meters of ascent in just over 6 hours.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a24c6a86-acad-433a-bcfa-cce09911a299)
- [Video: I am loving these solo workouts in nature. Embracing the solitude and conquering a challenging route helps me prepare mentally and physically for my personal running projects.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/49194d99-08fd-4258-893d-35fedd8d4d41)
- [Video: Trail running comes with its own unique challenges. As the grass dries in winter, sharp awns get lodged in your clothes, feeling like hundreds of needles. You learn to smile and move on, as it is all part of the fun.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d751b8c7-1b3d-408b-bf4b-264767c21163)
- [Video: My preparation for my pet project is on. Here I am on a practice run on a mountain trail, testing out my Cascadia 16 trail shoes, which are perfect for tough mountain terrain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1db04661-18eb-4f8d-9e09-1fd364bab54f)
- [Video: I began preparing for my Pet Project about two months ago. This video marks the start of three months of intense training, kicking off with a 20 km trek and run. I am excited for the challenge.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2875856c-2074-45bf-9f71-a1d2ea83594d)
- [Video: The Tata Ultra Marathon launched its 8th edition with a unique weekend retreat for coaches. It was a pleasure to connect with so many passionate coaches and explore the race route together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/67e383c3-7f66-4fe2-bff6-9df5130a68cc)
- [Video: The off-season is a great time to take on challenging activities. Recently, my running club JJs organized a mountain run on the famous SRT route in Pune, with options from 15km to the full 45km route.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/73e038db-8120-4eb6-91ce-3f72e79263cc)
- [Video: I had to abandon my race during the last leg due to cramping. This audacious adventure was only possible because of the incredible support from my runners and well-wishers over the last four months of training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4a634433-4d6e-49e0-8260-bfaabaaedb01)
- ![A client's perspective on running a marathon with me. He describes our journey and the meticulous workout plans I create to help runners achieve their most challenging goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e320f90a-1639-409a-ad2d-d597e8371ccb)
- ![The Strava map of a grueling 44.8 km mountain run with 2,209 meters of elevation gain. This is the kind of challenge I help my runners prepare for, both mentally and physically.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b965da54-78a4-4f9f-815d-261b3ec47b1e)
- ![A collage from a milestone run at SRT, my favorite and birthplace. This shows the grit and determination it takes to conquer tough trail marathons.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1d338119-b102-4019-90ba-61c1edafd130)
- ![More scenes from the beautiful but challenging SRT trail marathon route. These runs are as much about the journey and the scenery as they are about the finish line.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/62c1d426-4080-4937-a553-1391bab75eee)
- [Video: I am always exploring exciting new places to check out training routes for upcoming initiatives. Keep watching this space for more information on new adventures.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c07100d7-4271-4927-83f2-4a196498f630)

### [Community, Events & Collaborations](https://mytribe.in/coachpramod/specialized-fitness-bootcamps-workshops/community-events-collaborations)

- [Video: The Tata Mumbai Marathon is more than a race. It is a platform for philanthropy and a hub for runners and coaches to connect. Here is a glimpse of my experience at the event, including a session with the legendary Sir Mo Farah.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/774930db-0c96-461b-9a11-8ab820fc0a9d)
- [Video: Watching the GOAT, Eliud Kipchoge, during a workout was a lesson in professionalism. His humility, focus, and work ethic are what make him the great man he is.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4b343187-ea33-49c1-bba7-a8e1c8f8456f)
- [Video: The coach and runner partnership of Patrick Sang and Eliud Kipchoge has lasted 22 years. It is a perfect combination of talent, planning, and dedication that has produced a runner who transcends the sport.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/38482edb-2bfc-4a36-bc20-d4556101ff6b)
- [Video: My visit to Iten, Kenya, included meeting the 'Godfather of Kenyan running,' Brother Colm O'Connell. It was an honor to spend time with him discussing his methods for training over 25 world champions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eb6db44e-c058-4691-bacc-170ce03b4da8)
- ![With Brother Colm O'Connell at St. Patrick's High School in Iten, Kenya. He is an eternal source of knowledge on training athletes, and I was lucky to learn from him.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0ce31022-1367-4dfb-ae6f-a0e2f8cdf3cb)
- [Video: My trip to Kenya was a huge learning opportunity. I got an inside view on the preparation for a Sub 2 Marathon from Patrick Sang, coach to Eliud Kipchoge. A chat with him is a lesson in running and in life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5ffb2c88-3114-4c36-82b3-c3266423e910)
- ![I am honored to be working with the excellent coach Hugo van den Broek to create a one-of-a-kind marathon training program in India, inspired by Kenyan training methods.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e6c1d46c-4cfa-4bf7-8a04-e012cb6e44c1)
- ![Finalizing the details of our 'Kenyan Inspiration' marathon program with Coach Hugo. This 16-week program includes two weeks of intense training with elite runners in Iten, Kenya.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e400a64b-6dba-44b1-b951-7b1917bdd2db)
- [Video: We often try to emulate elite runners, but can we sustain the intensity? To answer this, I hosted a Master Class with Coach Hugo van den Broek, who trains elite athletes in Kenya, to discuss what recreational runners can learn.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4bb563d5-193c-4b1b-8779-84b1a957f419)
- ![Thank you for the overwhelming response to our 'Master Class' with Coach Hugo. For those who missed the session on what recreational runners can learn from elite training, the recording is available on my YouTube channel.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dacfadcd-5cdd-4514-8b1f-1ad6c3289a9b)
- [Video: I had the privilege of sharing my thoughts on 'Who is an Athlete?' at a TEDx session organized by SIBM Bengaluru. You can watch the full talk on the official TEDx Talks YouTube channel.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ccff32b2-d2e7-4ec3-981c-08b42a95db82)
- [Video: Here is a fun advertising gig I did for Net Protector Antivirus. I always enjoy finding creative ways to connect my passion for running with other fields, highlighting similarities like safety and performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/69a45bfe-3b49-42ee-a3b6-bcc9e490e834)
- [Video: My collaboration with Cult.fit continues with this video on setting your pace and maintaining momentum. You can catch the full episode on the Cult YouTube channel to level up your running.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ce5ca137-c367-4810-9747-d4068520e8be)
- [Video: This is the third video in our 'Kickstarting Your Running Journey' series with Cult.fit. This episode focuses on essential strength exercises for runners to build a solid foundation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8b1aa822-7dfa-42e7-ace6-81d346177bc5)
- [Video: The second video of our 9-week follow-along series on the Cult YouTube channel is now live. This one focuses on proper walking and jogging techniques for beginners.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2856a9d0-4f10-443e-9ccf-54dd8647f4a2)
- [Video: In this online session, I discuss the importance of structured training. While anyone can run, random training often leads to injury. A structured plan helps you set goals, gain efficiency, and enjoy the process.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/80bcc10f-fa4d-470b-b957-fa3278890595)
- [Video: The off-season is a topic many runners avoid, but it is crucial for long-term success. I call it the RRR: Recover, Reflect, and Readjust. Taking this time seriously paves the way for great results next season.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/15551bca-4214-4d47-9596-6c499b753f27)
- [Video: I am thankful for the support for my book, 'Master Your Run.' Here I am announcing a meet and greet at the Tata Mumbai Marathon Expo, where I will be answering questions and giving last-minute tips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3ab817b7-bf93-4bb4-8346-aafec6f4b1c6)
- [Video: Every step counts, whether you walk on a treadmill, jog on the road, or run in a park. I encourage everyone to take on challenges like the 101 Days Challenge to embrace a healthier lifestyle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f95b60ac-9203-41b1-bf62-1e3070aeeaca)
- [Video: Kahani me twist. I am always trying to make workouts more fun and challenging for my runners. Here I am developing and analyzing a new workout that I plan to implement next season.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d443dba7-1eac-4e9e-9cb1-d2b231e7e712)
- [Video: A heartwarming sight as children from the Parikrma Foundation organize a run for their mothers. I am delighted to see the 'Fitness Bug' spreading through such a fantastic community initiative.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/501ceef0-1f4b-45f1-8330-4ca77c8ad492)
- [Video: On Women's Day, I want to celebrate the powerful ladies who fuel JJs Running. Our Training Center, Events, and Operations heads are the backbone of our community.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/183f3159-da43-4c94-b8ce-29693bcf59b5)
- [Video: Leaders are the fulcrum of a people-oriented activity like running. I am lucky to have many such leaders as Training Centre Heads at JJs Running. This was a fulfilling biannual meeting filled with spirited discussions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ae8bc07f-71d2-44fd-86db-f5626f0ddd79)
- ![A great meeting with Bengaluru's vibrant sports startup community, led by Tejasvi Surya ji. It is exciting to collaborate and build a future where fitness is more inclusive and sustainable.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f035a054-85a7-4a2f-b568-3126cf9b619a)
- ![Deep in conversation during an idea exchange with fellow sports entrepreneurs in Bengaluru. Sharing ideas is key to innovation in the fitness ecosystem.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/100b5beb-a706-49a2-8189-1f3daaeb1858)
- ![A group photo after an inspiring session with Tejasvi Surya ji and Bengaluru's sports startup community. Together, we are working towards a more active India.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9ecb1cc2-710a-41ac-919c-9ba861ce6377)
- [Video: It was a great learning experience to listen to two passionate leaders, Tejasvi Surya and Vivek Singh, share their thoughts on fitness, spirituality, and more.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d9eab1f3-5619-44f3-be08-0349bad5fca1)
- [Video: A wonderful evening with the Bengaluru Running Community at the launch party for the Bengaluru Runners Jatre. It is always great to see the community come together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eefa1777-3c77-4375-a778-4a0bdd11fbb2)
- [Video: More moments from the Bengaluru Sports Foundation runners' meeting. The energy and passion in the Bengaluru running community are truly special.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/749fefa8-3fac-40ec-8292-1cb780d0fbf0)
- [Video: An evening of insightful discussions about the challenges women face in pursuing fitness. This symposium was a curtain-raiser for The Saree Run in Pune.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/87d5ae38-dd3b-4972-be98-ca60e64497aa)
- [Video: I hosted a symposium in Kolkata with representatives from all the local running clubs to discuss the challenges faced by women in pursuing fitness, ahead of The Saree Run.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fb8f9f01-364c-49f1-8301-6cf5059aab44)
- [Video: Thank you to RJ Teju and Radio City for having me on their program to discuss our cause of promoting women's fitness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f4d0125c-fdea-43b3-8672-74c09a6026d3)
- [Video: On air at Radio City in Pune, spreading the word about women's fitness and our upcoming events. It is great to use platforms like radio to reach a wider audience.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/63690c8d-8bf0-4b0c-96a0-a4dbfa944052)
- [Video: This post highlights the meticulous process and race strategy that goes into a successful ultra-marathon finish. I am celebrating the phenomenal achievements of my runners at the Ladakh Marathon events.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d9ea84a1-1e4f-416b-8f07-deadd20ee0e7)
- ![This year's TCS World 10K was special for many reasons. My wife completed her first 10K, my 78-year-old mother-in-law led three generations across the finish line, and JJs Running crossed the 10,000-runner milestone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5b7b6b36-b739-4a5c-9238-1c47ff87383c)
- ![Addressing my runners at an event celebrating our community's milestone. Reaching 10,254 runners and counting is a testament to the power of structured, community-based training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a77f4f0a-d0b2-4183-b829-c54d04d1288a)
- ![Three generations of my family on stage at the TCS World 10K event. My 78-year-old mother-in-law, my wife, and my daughter all completed the race, making me incredibly proud.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d75dcd8-7866-4868-8b31-f80649dee891)
- [Video: Agility training, including drills like zigzag running and shuttle runs, is a key component of my training programs to improve coordination and speed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2e2dca89-c4f4-4f9b-beda-af1213ff125b)

## Meet your expert

[Pramod Deshpande](https://mytribe.in/coachpramod)

### My story

Hey, I’m Pramod. Running’s not just a sport for me, it’s how I live. Started coaching back in Pune, saw my athletes win big. Did the corporate thing for years, but the track kept calling. Now, with Jayanagar Jaguars, I’ve coached thousands. Wrote 'ನೀವೂ ಓಡಬಹುದು' (You can also run) in Kannada, because I believe anyone can run. If I’m not coaching, I’m trekking somewhere quiet, soaking in the mountains, or cheering on my family. For me, it’s all about moving forward, one step at a time.

### My work

- **Structured Coaching for All Levels**: I coach beginners to seasoned athletes—10K, half, full, ultras, boot camps, and big event prep.
- **Science-Based Approach**: My training is all about endurance, stamina, strength, balance, agility, and core. Build the complete runner.
- **Injury Prevention Focus**: Warm-ups and dynamic warm-up routines are a must. Technique matters. Keeps you running, keeps you safe.
- **Train Anywhere, Anytime**: Join us in Bengaluru, Pune, Kolkata or train remote with our app. Your choice, your pace.
- **Community Spirit**: We’re a jatre—celebrating every win, big or small. Running’s more fun when we do it together.

## More services from Pramod Deshpande

- [Race & Event Management](https://mytribe.in/coachpramod/race-event-management) · ₹1,250-2,400 per participant (estimate)
- [Running & Marathon Coaching](https://mytribe.in/coachpramod/running-marathon-coaching) · ₹850-1,800 per month (estimate)

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## Book

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