Marathon experts show how to go the distance

Ms Anne Qi Hui, trainer and co-founder at Fitness Avenue, keeps fit by running 6 days a week with each session lasting from 40 minutes to two hours.

SINGAPORE - A series of clinics headlined by Singapore's top distance runners has been lined up to help participants prepare for The Straits Times Run in the Park.

The nation's leading marathoner Mok Ying Ren, who qualified for December's SEA Games earlier this month, will host one of three free clinics before the Aug 25 run at Punggol Waterway.

Focusing on 10km and 15km runners, the 25-year-old doctor will share tips on race strategy and different ways of pacing your run at his 5.30pm, Aug 10 clinic.

Said Dr Mok, who boasts a marathon personal best of 2hr 26min and 30sec: "Pacing is a very important aspect that makes or breaks your run. It is an art that requires experience and a lot of practice in listening to your own body. I've had both positive and negative experiences and I hope to share as much as I can."

For those aiming to complete their first 5km race, Ms Anne Qi Hui, winner of this year's Sundown half-marathon, along with national head coach for middle and distance running Ghana Segaran, will teach you how.

On Aug 3 at 8.30am , Ms Qi and Mr Ghana will speak on running techniques, maintaining the right running posture, and also on training efficiently. Said Ms Qi: "I hope to teach the participants, first of all, that running is fun."

The third clinic, conducted by the health and fitness specialists Functional Training Institute (FTI), will be held on July 27 at 10am. Led by FTI founder Nelson Chong, it will be a two-hour workshop which includes dealing with running injuries.

Mr Chong will speak on the most common running injuries, and how to avoid and treat them. He said: "I would like to empower everybody to run pain-free."

The clinics are open only to those who have signed up for the ST Run in the Park.

Interested runners can e-mail - stating the clinic of preference, for example "Mok's Aug 10 Clinic" - to reserve a slot. Each clinic is limited to only 60 participants. Slots will be allocated to the first 60 who express interest. Successful applicants will be notified and given details of the event by e-mail.


National middle- and long-distance running head coach Ghana Segaran helps you stay on track for the ST Run.


By now, your body should have adapted to the training. You should feel more confident as you gradually increase your mileage.

Tuesday - jog 300m and brisk walk 200m (three sets)

These sets are aimed at increasing your lung capacity. In between sets, you can stand and rest or walk slowly. Remember to hydrate well. If by the end of the third set, you feel like you can go on, add another two sets.

Thursday - jog 1km

The goal is to run 5km in 40 minutes, so you should be able to jog non-stop for 1km and aim to complete it in under 10 minutes.

Saturday - jog 1.5km

Do this at your own pace. You can go faster if you feel comfortable.


*Maintain a heart rate of between 60 per cent and 70 per cent of your maximum heart rate.

Tuesday - 4km

You should be feeling comfortable and not be out of breath.

Thursday - 2km

This is a recovery run. The distance is reduced as you should rest your muscles.

Saturday - 6km

The focus session of the week. Completing this distance is a crucial physical and mental breakthrough. You will have successfully crossed the halfway point of your target distance.


*Maintain a heart rate of bet- ween 60 per cent and 70 per cent of your maximum heart rate.

Tuesday - 8km

Try running on a gentle slope. Running on inclined surfaces will help strengthen your leg muscles.

Thursday - 6km

Easy run. This distance should be very comfortable by now.

Saturday - 8km

It may seem a long run, but tell yourself you've done this before. *To estimate your maximum heart rate, take 220 minus your age in years.