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C25K 2026
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C25K Admin
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Welcome to the Couch to 5K 2026 Program! We're excited to have you on this journey to fitness.
📅 Training Plan
📊 My Quick Stats
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Goal: 3 runs · Mon - Sun
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🏆 Individual Summary (Apr 6 - May 30)
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🛠️ C25K Admin Dashboard
Manage C25K 2026 program, users, and schedules.
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Program Overview
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TPL AI Umpire
Ask me anything about TPL 2026 rules & regulations!
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📍 Training Hotspots
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New Personal Best!
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⚡ Performance Pulse
Live InsightsWeekly Compliance
Fitness vs Fatigue
● CTL (Fit)
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🏆 TPL Squads
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Today's activities by your team
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Shield of the Week 🛡️
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Team Pulse This Week 📊
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Who Ran Today? 👥
Today's activity standings 🏆
Today's Participation 🎯
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Recent Team Activity 🗨️
Consistency Grid
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TTB Score 📊
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Training Status ⚡
OPTIMAL
Your workload is perfectly balanced. Ready for peak performance.
Recent Wins 🏆
No recent PRs found this month. Keep pushing!
Countdown 🏅
DRHM 2026
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Runner DNA 🧬
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DAILY HONOR ROLL
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🏃 Recent Activities by TTB
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🏆 Achievements
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Feb 25, 2026
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🗺️ Event Locations
Participants List 👥
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Past Events
Auroville Marathon 2026 🏅
February 8, 2026 • Auroville, Puducherry
Event Results 🏆
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MEPZ Run 2026 🏅
March 1, 2026 • MEPZ, Tambaram, Chennai
Event Results 🏆
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MWC Run 2026 🏅
February 22, 2026 • Mahindra World City, Chennai
Event Results (Filtered by RSVPs) 🏆
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Tata Mumbai Marathon 2026 🏅
January 18, 2026 • Mumbai, India
Event Results 🏆
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Freshworks Chennai Marathon 2026 🏅
January 4, 2026 • Chennai, India
Event Results 🏆
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DRHM Training Program
This page is to track DRHM training. The DRHM training will have the following phases:
- 1. Base: Till 28-March
- 2. Hill Training: 29-Mar to 25-Apr
- 3. General Training: 26-Apr to 30-May
- 4. Race specific/Peaking: 31-May to 4-Jul
- 5. Taper: 5-Jul to 19-Jul
High level guidelines:
- 1. Run days are Tue, Thu, Sat and Sun.
- 2. (optional) Please measure RHR just after waking and sitting still for 2 mins. Ideally, RHR should drop by 5-10 bpm.
- 3. (optional) Please measure weight at any consistent time. You should augment training with balanced diet. If fat loss is a target, food can be slightly caloric deficit.
📅 Training Plan
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📅 4-Week Training Calendar
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📊 Training Analytics
❤️ RHR Trend (60 days)
⏱️ Weekly Volume (12 weeks)
🟢 Optimal (270-360 min) | 🟠 High (>360 min) | 🔵 Building
📈 ACWR Gauge
Optimal: 80-120%
🏅 Training Milestones
📝 Daily Log
Smart Logging
Manual
Entry
DRHM Summary 📋
Your Weekly Run Time: 0 mins
Run Time ⏱️
Target: 4+ runs and 4.5-6 hours per week during base building.
Acute Time Load (ACWR) 📈
Formula: (Last 7 Days) / (Chronic Average Weekly). Ideal: 80-120%.
Resting Heart Rate (bpm) ❤️
Run Heart Rate (Avg / Max) 💓
💓 HR Based Training
Optimize your aerobic base by training with Heart Rate zones. This program focuses on building physiological efficiency and fat adaptation.
Zone 2 Focus
Keep easy runs below 180-age bpm.
Consistency
Track RHR to monitor adaptation.
Aerobic Excellence Awaits
Use Heart Rate zones to train smarter, not harder. Focus on physiological efficiency.
Typical formula: 180 - Age. Used to color-code your HR data.
📝 HR Training Log
You are enrolled in HR Based Training. Sync your activities to track progress.
Manual Entry
📅 HR Training Plan
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HR Summary 📋
Run Time ⏱️
Acute Time Load (ACWR) 📈
Resting Heart Rate (bpm) ❤️
Run Heart Rate (Avg / Max) 💓
🔨 TPL Auction
📺 Live Auction Stream
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Admin: Set stream URL in management controls
Upcoming Queue 📋
Recent Purchases
Current Squads 🛡️
Tournament Squad Nominations
NOMINATE your Power Players (PP), Optimally Rested (ORP), and Completely Rested (CR) athletes for each day of the championship.
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Monthly Challenge 🎯
The Tribe Collective 🤝
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Training Schedule 📅
Select a date above to view the plan.
Stats 📈
Deep dive into your running data.
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Weekly Avg
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Avg Runs/Wk
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📈 Distance Trend
⏱️ Pace Progression
📅 Training Pattern
🏅 Personal Records
Calculating PRs...
🆚 You vs Tribe
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🎯 Race Predictor
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🫀 Estimated VO₂max
Estimating fitness
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📊 Pace Distribution
Analyzing pace
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📅 Monthly Mileage
Ride Stats 🚴
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🏃 My Running History
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PR Trends 🏆
Your fastest times over the years.
| Year | 5k | 10k | Half Marathon | Full Marathon |
|---|---|---|---|---|
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Quarterly Mileage 📅
Total distance (km) run per quarter.
| Year | Q1 (Jan-Mar) | Q2 (Apr-Jun) | Q3 (Jul-Sep) | Q4 (Oct-Dec) |
|---|---|---|---|---|
| Select an athlete to view data. | ||||
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Gallery 📸
Memories from the track.
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🎥 TPL Upload Center
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🎥 TPL Yoga evaluation
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🎥 TPL Strength evaluation
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Uploaded Strength Videos
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🛡️ Admin Dashboard
Manage tribe operations, users, and content.
🔄 System Ready
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Total Tribe
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Active (30d)
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Strava Linked
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📉 Authorization Audit
The following users have registered but not yet connected their Strava accounts.
Scanning tribe members...
🔐 Access Control
Grant administrative privileges and specialized roles.
🎖️ Tribe Honors
Award merit badges for legendary achievements.
📢 Global Broadcast
Immediate announcement for the home screen pulse.
📅 Training Schedule
Update the daily workout plan for the tribe.
💾 Pulse Sync Engine
Force synchronize athlete activity history from Strava.
🔐 User Security
Force trigger password reset for any athlete.
📧 Automated Reports
Send performance recaps and reports via email.
📸 Media Manager
Upload images directly to the tribe gallery.
TPL Admin - Players List 🛡️
TOTAL
TEAM
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M
/
F
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ASSIGNED
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SYNC
STATUS
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⚠️
Strava Not Connected
Ask these runners to click "Authorize Strava" on their app's Home screen.
Min KM:
Tournament RD Dashboard ⚙️
Race Director Control & Multi-Team Verification
TOTAL TPL USERS
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SYNCED RECORDS
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SPECIAL ENTRIES
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STRAVA NOT CONNECTED
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ℹ️
Status: Waiting...
📊 Team Standings Summary
▲🏆 Individual Leaderboards
▼💎 Special Points Admin
▼📝 Excel Format Requirements
Your file (.xlsx, .xls, .csv) should have the following columns in this order (Header row is required):
- Column A: Team Name (e.g., Jagan, Rex, Anbu — helps disambiguate duplicate names like "Mahesh")
- Column B: Player Name (Must match Registration Name exactly). 💡 Leave blank to award the Entire Team.
- Column C: Date (Format: YYYY-MM-DD or standard Excel Date)
- Column D: Points Value (Number, can be decimal)
- Column E: Reason / Category (e.g., Core, Strength, Event Bonus)
💡 Tip: To award an entire team, specify the Team Name in Column A and leave Column B empty. Click below to download a ready-made template with all players pre-filled!
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