Training Guide

Race Details

Kuala Lumpur
Location
Perdana Botanical Gardens
Where
Oct 29, 2017
7.00am - 10.30am
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.