52km only la.... training pon malas lagi mau 84km. 

Hi... wonder if you can share your training program? Weekly mileage and number of run per weekday? Long run distance?

Any specific training program? e.g. hanson marathon method.

Hi,

Some quick important little adjustments:

1) do 1 really long run, compared to weekday run, this run must be LONG, but can be much slower: concept to build aerobic base - capilaries in legs, mitocondria larger and growth & strengthing slow twitch muscle. shoot for sweet spot of 60 mins min to 90 mins. Best to rest or cross train next day.
2) for tueaday, make it a run, not jog... repeats of 400m, 800m or 1k or 1 mile, run at zone 4 for below 1k or at least 5 mins, at longer distance if 1j or up to 3k repeats, high aerobic zone 3: this is high intensity run so next day, must be EASY JOG..

This is unsustainable for long term build up. Careful with injury

Hi

I forgot... you joined ultra "jumping" over FM... saw your schedule... ok, i recommended some adjustment... but forgot to tell you about "back-to-back" long run...B2B long run

Most ultra runners train similar to FM on weekday schedule.... but have two "B2B long run". Takes a while to do the B2B long run.. say start with "15k sat plus 10k sun"... slowly work up to 70% of actual distance. Got an ultra friend doing 70km runs, he do a "30k sat plus 20k sun"..

Personally, i have been training for months but still cannot handle HM but habour ultra dreams 🤣... weak body, only recently i can do 15k long run with any DOMS on next day. So train wisely and tune body carefully.

All the best

Hi,

Good to know you finish the HM last year. Great you can hold your pace steady till 15k.

Some people have good cardio, seems you have... can still speak & breath smoothly... Some have high HR like 90% max HR, even though, they can speak and  breath smoothly.

As for me, my legs are fine till 15k to 18k, if i keep avg pace around 8 min/km at that range of distance but my HR keep inching upwards 🤣🤣🤣...  never tried running/training at 25k to 30k distance...

Perhaps we can do a group slow run, after you complete your first ultra race early next year. Are you in KL?

Hi,

Do you run up and down bukit dinding in wangsa maju?

Hi...

Aiyah... i thought you are training ultra? Running in trails? And Hill run?

Cheers

Hi there. I was wondering how to get to that lake because I can't quite see the entrance whether from Jalan Genting Klang or from Jalan Langkawi. Is it only for the nearby PV residents or it's open for public?

Congrats! u join UITM Ultra? what is your time?
dont rest too long. but dont run too fast. maybe do a power walk if u still feel tightness. just keep the muscle move a bit.