Hi everybody, I am new to this forum. Are you guys in for the AKOTR2012 Sunway Pyramid?

after 6 months of jogging, my best record is 10.4 km (klcc park 8 laps) in 54 min 15 sec, roughly need 52 min for 10km.

I spent 2 months to boost the 10.4km record from 58 min to 54 min 15 sec. After this , it really hard to shorten the time. i tin I need another 3 or 4 months training to finish 10.4km within 52 min.

I would suggest you try to shorten the time required to finish 5km. ur body need to familiar with the fast pace, at 1st, my pace is 6 min/km, then 5.30 min/km, now trying to maintain at 5.15 min/km.

height 168cm, weight 60kg.

I oso around ur weight but shorter 165cm, around ur pace currently. Only started serious running earlier this year.

Tried to go faster but can see leg starts complaining d. Think I ll maintain it for a while. Age is catching up on me..

same here! after running 55mins for SCKLM in June, my time hasn't improved since =(
also mimi89 i've got the same height and weight as you haha

To improve your pace, i think you should change your training program.
Suggest,5km with faster pace until stable and then gradually increased to 10km.
Some more hill work will help.
Happy training..

This is my 10,000m time (on the track):
2009 : 59 mins (2nd)
2010 : didn't enter
2011 : 55 mins (3rd)
2012 : 51 mins (3rd)

How I did it ? I just ran faster in my kilo repeats & tempo. My intervals varies from 800m to 1.2km... my tempos from 25mins hard to 10km... I managed to cut both my 21km time & also 10km time.

2013 target : 45-48 mins (1st)

Can suggest good place for night run practice?

Hey guy, I just register the PJ Half Marathon. Anyone in??? This is my first Half Marathon, don`t know can do it or not..... Currently my maximum only got run 15KM... Hope can do that.

since u can run 15km and 21km just 6km away and now to PJ half is 1month, so try run more then 15km

MOst of us will be there I guess... check our FB page for list of LYN runners going to KOTR...

increase the distance will slow pace will help .. i does mine with 4 HM this year ... it proven the timing and achieve my PB too ..

You have got about 1.5 months before the HM. Between now and PJ Half, try to run to about 18k at least twice. If you can do it, you are there. Forget about the timing, just aim for finishing. Enjoy! Or you can join us for the LSD this weekend. (15-22k)
Information here: http://www.facebook.com/groups/lynrunners/

I decided to join the PJ Half Marathon after I read this news on this morning.

Participants who sign up for PJ Marathon will do their part for charity
http://thestar.com.my/metro/story.asp?file...238&sec=central



Running for a charity course. This is my first time joining Half Marathon, will enjoy the run & complete it until the end, timing is secondary.

i signed up for PJ Half Marathon too! will be my very first half marathon, was planning to leave the first time till PBIM but i guess i'll take this as a trial HM heh.

Road to HM !!

LSD
LSD
LSD

Enough ady..2 weeks before scklm HM event, i just increase my mileage to 13 km and only ran twice. But still able to finish scklm HM with a sub 2 timing.

you run 10km in 52mins boleh finish HM in sub 2hrs ke? what is your HM time? can serve as guidance to me heh

1 week before scklm HM, i able to complete 10.4km with a timing around 57 min, for 13 km need around 72 min.

my scklm hm chip time is 1 hour 56 min.

makin tua makin cepat

mine 10K is about 51:46 but 21k is 1:45:37 .. can't explain on it .. just felt after 10k can run faster only ..