Run A Personal Best With The Running Plan!

Who We Are

The Running Plan provides a range of customised training plans for runners of all abilities. From ‘Getting Started’ to ‘Improving my 42km’, our plans will help you achieve your running goals!

By analysing over 10 years of runner’s training and race data, we have designed and integrated a training pace algorithm within our website. This means that you can create a completely personalised running plan, with exact paces for each training workout.

Our KL-based training classes offer the chance for you to join like-minded individuals and to complete tough running workouts in a group environment. The classes link seamlessly with the training plans. You will learn new training sessions and your running form can be analysed during the classes.

Mark Williams
Mark Williams

Mark originates from Wales, UK, living in Asia since 1998, and based in Malaysia since 2008. He has been running competitively for close to 20 years and has won over 170 races in his career in distances ranging from 5km to 50km. He raced internationally for Hong Kong for many years, at one time concurrently holding the Hong Kong 21km and 15km national records. He has run 47 marathons to date, completing 30 in a time faster than 2 hours and 40 minutes.

Mark is a qualified athletics coach, fitness instructor, and secondary school teacher of physical education. He has coached running for over 10 years and has held the esteemed position of Head Coach of the Standard Chartered Kuala Lumpur Marathon (SCKLM) for the last 9 years. He has provided running plans for amateur and elite runners for over a decade.

Mark was himself trained by Dennis Whitby of the Hong Kong Sports Institute and also worked with former Olympian Chris Wardlaw. Chris trained Steve Moneghetti to the Bronze Medal in the 1997 World Athletic Championships in Athens, and he was the person that introduced Mark to the concept of structured training plans.

Mark is a sponsored runner with Brooks Running Malaysia.


  • Hong Kong International at 5km, 10km, HM and Marathon distance
  • Hong Kong National record holder at HM (2005-2009)
  • Hong Kong National record holder at 15km (2005-2008)
  • Sundown Singapore Marathon Champion 2010 and 2012
  • North Face 50KM Champion 2011 and 2012
  • Route 68 Challenge 50KM Champion 2017
  • Auckland Marathon Runner Up 2006
  • Rotorua Marathon 2nd runner up 2007
  • Queenstown Marathon 2nd runner up 2006
  • New Zealand Marathon Championships Silver Medallist 2006
  • New Zealand 10K Road Championships Team Gold Medallist 2006
  • New Zealand XC Championships Team Bronze Medallist 2006
Jeff Ross
Jeffrey Ross

Jeff originates from Scotland, UK, living in Malaysia since 2011. At high school, he participated in cross-country running and track athletics, and in 2013 he returned to running after many years playing squash as his primary sport (at which he is a qualified coach and referee). Jeff enjoys both road running and trail running, and he is a regular name on the podium for both.

Jeff himself is a running mentee of Mark Williams and continue to train closely with Mark. Jeff is a Certified Fitness Instructor and a Certified REVOLUTION RUNNING Coach. He is a sponsored athlete with Brooks Running Malaysia, Suunto Malaysia, Hammer Nutrition Malaysia and My Bowen Therapy Malaysia.


  • 10km Standard Chartered Kuala Lumpur Marathon (Malaysia), 2016 & 2018 – winner
  • 21km Standard Chartered Kuala Lumpur Marathon (Malaysia), 2017 – winner
  • 42km Twincity Marathon Cyberjaya (Malaysia), 2016 – 3rd place
  • 50km Glasgow-Edinburgh Ultramarathon (UK), 2017 – 3rd place
  • 250km The Gobi March Ultramarathon (China), 2017 – 3rd place
  • KL Towerthon (Malaysia), 2016 – winner

Trail Racing:

  • Kiara Trail Run 2017 – winner
  • Deuter Trail Run 2017 – winner
  • Pacemakers Trail Run 2016 – winner
  • Ecotrail Semenyih 2016 – winner
  • Eventbiz FRIM Trail Run 2016 – winner
Raj Ahmad
Raj Ahmed

Raj originates from England, UK and has been living in Malaysia since 2007. At high school he was school rugby captain as well as being heavily involved in martial arts and boxing. Since moving to Malaysia, he developed a love of other sports including squash, running, parkour and gymnastics. This gave Raj a perfect skillset from which to become an Obstacle Course Racing expert!

As a certified National Strength & Conditioning Association (NSCA) trainer, Raj worked with a leading outdoor group fitness company and has helped to prepare race participants as well as personal clients for the wave of Obstacle races in Malaysia from 2012 until now.  Raj is also a Spartan Race ambassador.

Raj is very well known in the South East Asian OCR scene. He is a competitive force on the racing circuit as well as coaching others to achieve their OCR goals.