My legs can't take it, very stiff. 

I do a 15 min warm up. Just jog at a very slow pace. Since I jog in the night all the time, 15 min warm up is good enough for me.

Maybe I should increase the warm up time when I jog in the morning. Water? I jog for one hour only so usually I just gulp down 1 big cup before heading out. No water from there on.

What do you recommend? Should I just continue jogging for 5km or should I add some HIIT into it? Cause 2 months from now there's a marathon which I plan to go if all is well.

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

You can't really see the butts of top runners, when they ahead of you 300meters.
What's more 5-6 km ahead when you reached 10km mark..

quite food for that time, what your time when u reach 10km mark??

Think I ll rather wait for Forerunner 10. retail USD130 in US.

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Added on September 4, 2012, 9:11 am
Run more bro, but try don't get injured like me. I got same timing like ur Ipoh IR. but 2:03 at MPSP Green run.

I see u r fr the north oso ya?

Going Taiping, but will run normal LSD pace, still recovering from ankle injury, lesson learnt for me, don't push myself too hard to get faster timing.

U worry about finishing FM or ur timing. FM do more LSD, time do interval, it helps.

How to run faster ?

If U run at 6:00/km everyday, everytime, every training session, it's little wonder why U can't run at 5:30/km or even 5:45/km right ? If U want to run at 5:30/km, U have to train at 5:30/km la, or faster even...

One keyword here :COMFORT ZONE

A lot of ppl are afraid to see what they are capable of. Very conservative in their pace estimate. My advice is : JUST DO IT. Get out of Ur comfort zone. Be prepared to hurt a bit. Back in 2010 when I 1st run HM, I ran 2:35 then 2:29.. & I thot that was the fastest I could go. But then, during my 3rd HM I ran 2:04 & I was surprised I could maintain that pace without much problem. I never thot I had it in me. So, IF U DUN TRY, U'LL NEVER KNOW WHAT U R CAPABLE OF.

Sports or even fitness is pretty much the same. To progress or improve, U need to get out of Ur comfort zone. At the gym, if U've been lifting 10kg curls for the past 6 months, pls do not think further why U have shown little or no progress in terms of muscle mass or strength, for example. U need to lift heavier. The same goes with running, cycling, swimming. U need to go faster la. No pain, no gain.

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Added on October 3, 2012, 4:06 pm
U want cheap one or expensive one ? Cheap ones U can find at Daiso or any of those RM5 Japanese store.

Hi Sifus,

Normally before you guys run the 10KM/HM/FM, what do you guy eat right before the event? And you guys normally eat 1 hour prior to the event or  may I know what should be the buffer time for us to take our meal before the run?

Mm hmmm, but the problem is I haven't had much (or any infact) training prior to this lol...

Only started doing regular 30mins jogs/runs for a couple of weeks in August, none in September  Now just doing daily runs of around 40-45mins runs of around 6-ish to 7-ish km.

Should I be running like that everyday? Is there like a more proper training regime which I can follow? By the way, I'm working on a rig offshore, so I have basically just a round helipad of around 65m around to run on lol.

AND I'm guessing smoking doesn't help huh lol

looks gay to me....

actually the guy u reply to wearing also , and he also got wresting suit too