Gym Workout

For gym workouts, the areas of focus are mainly the arms, shoulders and core (I usually leave out legs as they will be trained through running). Some of the basic workouts include:

• Biscep Curls - 5 sets of 8 to 10 reps (w. 30 sec rest between sets)

• Assisted Dips - 5 sets of 10 reps (w. 30 sec rest between sets)

• Lat Pull - 5 sets of 10 reps (w. 30 sec rest between sets)

• Tricep Pull - 5 sets of 10 reps (w. 30 sec rest between sets)

• Shrugs w. Kettlebells - 5 sets of 10 reps (w. 30 sec rest between sets)

• Crunches - 3 sets of 30 reps (w. 30 sec rest between sets)

• Russian Twists - 4 sets of 20 reps of left and right twists (w. 30 sec rest between sets)

• Push-ups - 3 sets of 30 reps (w. 30 sec rest between sets)

Note that the above list is just a general workout regime, the workouts, reps and rest times can vary depending on the weights used and the fitness level of the individual.

Runs

These are split into 2 types:

• Intervals - which aims to boost speed performance and VO2-max

• Long Runs - which aims to boost aerobic performance and endurance

The interval trainings would usually involve repetitions of short-distance sprints between 100m to 800m with short breaks between sets. Examples include:

• 10 sets of 400m fast run at 90% effort and above with a 45 sec rest between each set;

• 8 sets of 600m fast run at 90% effort and above with a 200m jog between each set; 

• 30 minutes of continuous run comprising of 4 min of run at 60% effort and above, followed by 1min of fast run at 90% effort and above, and back to 60% effort; 

• 10 sets of 400m - each comprising of 200m tempo run, 100m sprint, and 100m recovery jog; and

• 200m, 400m, 600m, 800m, 600m, 400m, 200m at 5KM race pace, with a 200m jog in between sets.

Long runs usually take place over 10KM and the objective is to be able to cover the distance at a constant pace without stopping for a break.

At the moment, I am aiming to do 10KM and Half-marathons races and completing them below 45min and 1hr 45min respectively. In addition, I would also partake in the annual Movember campaign which seeks to raise awareness of Men's physical and mental health. For the aforementioned campaign, I would aim to contribute by challenging myself to run at least 200KM within 30 days.