Training Guide

Race Details

Kuala Lumpur
Location
Dataran Putrajaya, Precint 3, Putrajaya
Where
Oct 27, 2018
4.30pm
When

Finishing RBC Race for the Kids’ 5km course is achievable for everyone, even beginners. To assist with your preparation we have prepared a four-week training schedule.*

Follow the simple training guide below to prepare for the 5km race.

Week 1
Monday Run/Walk 30 Minutes
Tuesday Walk 30 Minutes
Wednesday Run/Walk 30 Minutes
Thursday Walk 30 Minutes
Friday REST
Saturday Run/Walk 3KM
Sunday Rest/Walk
Week 2
Monday Run/Walk 30 Minutes
Tuesday Walk 30 Minutes
Wednesday Run/Walk 30 Minutes
Thursday Walk 30 Minutes
Friday REST
Saturday Run/Walk 4KM
Sunday Rest/Walk
Week 3
Monday Run/Walk 30 Minutes
Tuesday Walk 30 Minutes
Wednesday Run/Walk 30 Minutes
Thursday Walk 30 Minutes
Friday REST
Saturday Run/Walk 5KM
Sunday Rest/Walk
Week 4
Monday Run/Walk 30 Minutes
Tuesday Walk 30 Minutes
Wednesday Run/Walk 30 Minutes
Thursday Walk 30 Minutes
Friday REST
Saturday Run/Walk 6KM
Sunday Rest/Walk

*Training schedule is adapted from the Galloway J Galloway’s 5KM/10KM Running

Key points to consider before race day:

  1. Make sure you have consulted with your doctor before engaging in any training program if you are over 40, overweight, or you have not exercised for some time.
  2. A good warm up is very important as it helps prepare your body for exercise and avoid injuries.  Remember to warm up and cool down before and after any exercise.