Achieve Your Running Potential!

Improve Your Pace, Technique & Endurance

Group Training Classes

TRP Runners by The Running Plan

Our classes are suitable for all ages and all abilities!

TRP Class Membership Logo – probably use this one

Unlimited Classes for 2, 3 or 4 Months

2 Months Plan

Unlimited Classes
All Locations & Coaches
No Additional or Hidden Costs
300 MYR

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3 Months Plan

Unlimited Classes
All Locations & Coaches
No Additional or Hidden Costs
425 MYR

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4 Months Plan

Unlimited Classes
All Locations & Coaches
No Additional or Hidden Costs
550 MYR

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Find The Perfect Training Plan for You!

I want a training plan for Road Running

I want a training plan for Obstacle Course Racing (OCR)

I want a training plan for Trail Running

I’m new to running!

I currently run!

I want a plan that will help me to simply start exercising

I want a Beginner plan that will train me for a race

I want a simple training plan for a 5km race

The ‘Beginners 5km’ training plan series is the right option for you!  You can choose a 10-week plan with either 2, 3 or 4 days of exercise per week.

I want a simple training plan for a 10km race

The ‘Beginners 10km’ training plan series is the right option for you!  You can choose a 10-week plan with either 2, 3, 4 or 5 days of exercise per week.

I want a simple training plan for a 21km race

The ‘Beginners 21km’ training plan series is the right option for you!  You can choose a 10-week or 14-week plan, with either 3, 4 or 5 days of exercise per week.

NOTE – We do not have 42km beginner plans as this distance is not suitable for beginners

I want a training plan for 5km

I want a training plan for 10km

I want a training plan for 21km

I want a training plan for 42km

This is my first 10km

The ‘Running Further 10km’ training plan series is the right option for you! You can choose a 10-week plan with either 2, 3, 4 or 5 days of running per week.

I’ve previously run a 10km

The ‘Running Faster 10km’ training plan series is the right option for you! You can choose a 14-week or 18-week plan, with either 3, 4 or 5 days of running per week.

This is my first 21km

The ‘Running Further 21km’ training plan series is the right option for you! You can choose a 10-week or 14-week plan, with either 3, 4 or 5 days of running per week.

I’ve previously run a 21km

The ‘Running Faster 21km’ training plan series is the right option for you! You can choose a 14-week or 18-week plan, with either 3, 4, 5 or 6 days of running per week.

This is my first 42km

The ‘Running Further 42km’ training plan series is the right option for you! You can choose a 10-week plan with either 3, 4 or 5 days of running per week.

I’ve previously run a 42km

The ‘Running Faster 42km’ training plan series is the right option for you! You can choose a 14-week or 18-week plan, with either 3, 4, 5 or 6 days of running per week.

I’ve been running for less than 6 months

The ‘My First Trail’ training plan series is the right option for you!  You can choose a 10-week plan with either 3, 4 or 5 days of running per week.

I currently run and want a training plan to improve my fitness & trail running

The ‘My First Trail’ training plan series is the right option for you!  You can choose a 10-week or 14-week plan, with either 3, 4, 5 or 6 days of running per week.

I’m training for a 5km OCR event

The ‘OCR 5km’ training plan series is the right option for you!  You can choose a 4-week plan with either 2 or 3 days of exercise per week.

I’m training for a 10km OCR event

The ‘OCR 10km’ training plan series is the right option for you!  You can choose a 4-week plan with either 2 or 3 days of exercise per week.

I’m training for a 21km OCR event

The ‘OCR 21km’ training plan series is the right option for you!  You can choose a 4-week plan with either 2 or 3 days of exercise per week.

The Beginner Training Plans

The ‘Getting Started’ training plan series is the right option for you!  You can choose a 10-week plan with either 2, 3 or 4 days of exercise per week.

10 week/2 days

40-80 mins per week

BUY NOW

50 MYR (Total Cost)

10 week/3 days

60-110 mins per week

BUY NOW

50 MYR (Total Cost)

10 week/4 days

80-155 mins per week

BUY NOW

50 MYR (Total Cost)

  • Choose the number of days that you want to run per week, and choose the length of plan that best suits you
  • The training plan price is a one-off cost, NOT a weekly cost
  • You schedule your training days/time/location at your own convenience
  • You train by yourself, following the structure of the training plan
  • If you want to be privately coached or to train in a group, then you can consider our personal coaching service or our training classes
Plans by Mark Williams
Treadmill Variations
Bodyweight Routines
Heart Rate Zones
Video Resources
Personalised Workout Paces
SEARCH AGAIN

The Beginner Training Plans

The ‘Getting Started’ training plan series is the right option for you!  You can choose a 10-week plan with either 2, 3 or 4 days of exercise per week.

10 week/2 days

40-70 mins per week

BUY NOW

50 MYR (Total Cost)

10 week/3 days

60-110 mins per week

BUY NOW

50 MYR (Total Cost)

10 week/4 days

80-150 mins per week

BUY NOW

50 MYR (Total Cost)

  • Choose the number of days that you want to run per week, and choose the length of plan that best suits you
  • The training plan price is a one-off cost, NOT a weekly cost
  • You schedule your training days/time/location at your own convenience
  • You train by yourself, following the structure of the training plan
  • If you want to be privately coached or to train in a group, then you can consider our personal coaching service or our training classes
Plans by Mark Williams
Treadmill Variations
Bodyweight Routines
Heart Rate Zones
Video Resources
Personalised Workout Paces
SEARCH AGAIN

The Beginner Training Plans

The ‘Getting Started’ training plan series is the right option for you!  You can choose a 10-week plan with either 2, 3 or 4 days of exercise per week.

10 week/2 days

50-110 mins per week

BUY NOW

70 MYR (Total Cost)

10 week/3 days

85-170 mins per week

BUY NOW

70 MYR (Total Cost)

10 week/4 days

120-210 mins per week

BUY NOW

70 MYR (Total Cost)

10 week/5 days

145-245 mins per week

BUY NOW

70 MYR (Total Cost)

  • Choose the number of days that you want to run per week, and choose the length of plan that best suits you
  • The training plan price is a one-off cost, NOT a weekly cost
  • You schedule your training days/time/location at your own convenience
  • You train by yourself, following the structure of the training plan
  • If you want to be privately coached or to train in a group, then you can consider our personal coaching service or our training classes
Plans by Mark Williams
Treadmill Variations
Bodyweight Routines
Heart Rate Zones
Video Resources
Personalised Workout Paces
SEARCH AGAIN

The Beginner Training Plans

The ‘Getting Started’ training plan series is the right option for you!  You can choose a 10-week plan with either 2, 3 or 4 days of exercise per week.

10 week/3 days

180-260 mins per week

BUY NOW

70 MYR (Total Cost)

10 week/4 days

230-300 mins per week

BUY NOW

70 MYR (Total Cost)

10 week/5 days

260-350 mins per week

BUY NOW

70 MYR (Total Cost)

14 week/3 days

180-270 mins per week

BUY NOW

90 MYR (Total Cost)

14 week/4 days

200-310 mins per week

BUY NOW

90 MYR (Total Cost)

14 week/5 days

260-380 mins per week

BUY NOW

90 MYR (Total Cost)

  • Choose the number of days that you want to run per week, and choose the length of plan that best suits you
  • The training plan price is a one-off cost, NOT a weekly cost
  • You schedule your training days/time/location at your own convenience
  • You train by yourself, following the structure of the training plan
  • If you want to be privately coached or to train in a group, then you can consider our personal coaching service or our training classes
Plans by Mark Williams
Treadmill Variations
Bodyweight Routines
Heart Rate Zones
Video Resources
Personalised Workout Paces
SEARCH AGAIN

The Running Faster Training Plans

For Runners Wanting To Hit A New Personal Best

10 week/3 days

21-35 km per week

BUY NOW

90 MYR ONLY (Total Cost)

10 week/4 days

26-41 km per week

BUY NOW

90 MYR ONLY (Total Cost)

10 week/5 days

31-47 km per week

BUY NOW

90 MYR ONLY (Total Cost)

14 week/3 days

21-37 km per week

BUY NOW

120 MYR ONLY (Total Cost)

14 week/4 days

26-42 km per week

BUY NOW

120 MYR ONLY (Total Cost)

14 week/5 days

31-50 km per week

BUY NOW

120 MYR ONLY (Total Cost)

  • Choose the number of days that you want to run per week, and choose the length of plan that best suits you
  • The training plan price is a one-off cost, NOT a weekly cost
  • You schedule your training days/time/location at your own convenience
  • You train by yourself, following the structure of the training plan
  • If you want to be privately coached or to train in a group, then you can consider our personal coaching service or our training classes
Plans by Mark Williams
Treadmill Variations
Bodyweight Routines
Heart Rate Zones
Video Resources
Personalised Workout Paces
SEARCH AGAIN

The Running Further Training Plans

For Runners Moving Up To A Longer Distance

10 week/2 days

10-20 km per week

BUY NOW

90 MYR (Total Cost)

10 week/3 days

15-31 km per week

BUY NOW

90 MYR (Total Cost)

10 week/4 days

21-39 km per week

BUY NOW

90 MYR (Total Cost)

10 week/5 days

26-46 km per week

BUY NOW

90 MYR (Total Cost)

  • Choose the number of days that you want to run per week, and choose the length of plan that best suits you
  • The training plan price is a one-off cost, NOT a weekly cost
  • You schedule your training days/time/location at your own convenience
  • You train by yourself, following the structure of the training plan
  • If you want to be privately coached or to train in a group, then you can consider our personal coaching service or our training classes
Plans by Mark Williams
Treadmill Variations
Bodyweight Routines
Heart Rate Zones
Video Resources
Personalised Workout Paces
SEARCH AGAIN

The Running Faster Training Plans

For Runners Wanting To Hit A New Personal Best

14 week/3 days

25-53 km per week

BUY NOW

120 MYR ONLY (Total Cost)

14 week/4 days

35-53 km per week

BUY NOW

120 MYR ONLY (Total Cost)

10 week/5 days

45-64 km per week

BUY NOW

120 MYR ONLY (Total Cost)

18 week/3 days

25-40 km per week

BUY NOW

150 MYR ONLY (Total Cost)

18 week/4 days

35-52 km per week

BUY NOW

150 MYR ONLY (Total Cost)

18 week/5 days

45-64 km per week

BUY NOW

150 MYR ONLY (Total Cost)

  • Choose the number of days that you want to run per week, and choose the length of plan that best suits you
  • The training plan price is a one-off cost, NOT a weekly cost
  • You schedule your training days/time/location at your own convenience
  • You train by yourself, following the structure of the training plan
  • If you want to be privately coached or to train in a group, then you can consider our personal coaching service or our training classes
Plans by Mark Williams
Treadmill Variations
Bodyweight Routines
Heart Rate Zones
Video Resources
Personalised Workout Paces
SEARCH AGAIN

The Running Further Training Plans

For Runners Moving Up To A Longer Distance

10 week/3 days

33-47 km per week

BUY NOW

90 MYR (Total Cost)

10 week/4 days

43-56 km per week

BUY NOW

90 MYR (Total Cost)

10 week/5 days

45-64 km per week

BUY NOW

90 MYR (Total Cost)

14 week/3 days

31-47 km per week

BUY NOW

120 MYR (Total Cost)

14 week/4 days

38-57 km per week

BUY NOW

120 MYR (Total Cost)

14 week/5 days

44-67 km per week

BUY NOW

120 MYR (Total Cost)

  • Choose the number of days that you want to run per week, and choose the length of plan that best suits you
  • The training plan price is a one-off cost, NOT a weekly cost
  • You schedule your training days/time/location at your own convenience
  • You train by yourself, following the structure of the training plan
  • If you want to be privately coached or to train in a group, then you can consider our personal coaching service or our training classes
Plans by Mark Williams
Treadmill Variations
Bodyweight Routines
Heart Rate Zones
Video Resources
Personalised Workout Paces
SEARCH AGAIN

The Running Faster Training Plans

For Runners Wanting To Hit A New Personal Best

14 week/3 days

34-47 km per week

BUY NOW

120 MYR ONLY (Total Cost)

14 week/4 days

39-59 km per week

BUY NOW

120 MYR ONLY (Total Cost)

14 week/5 days

41-65 km per week

BUY NOW

120 MYR ONLY (Total Cost)

14 week/6 days

51-75 km per week

BUY NOW

120 MYR ONLY (Total Cost)

18 week/3 days

34-47 km per week

BUY NOW

150 MYR ONLY (Total Cost)

18 week/4 days

39-59 km per week

BUY NOW

150 MYR ONLY (Total Cost)

18 week/5 days

45-65 km per week

BUY NOW

150 MYR ONLY (Total Cost)

18 week/6 days

51-75 km per week

BUY NOW

150 MYR ONLY (Total Cost)

  • Choose the number of days that you want to run per week, and choose the length of plan that best suits you
  • The training plan price is a one-off cost, NOT a weekly cost
  • You schedule your training days/time/location at your own convenience
  • You train by yourself, following the structure of the training plan
  • If you want to be privately coached or to train in a group, then you can consider our personal coaching service or our training classes
Plans by Mark Williams
Treadmill Variations
Bodyweight Routines
Heart Rate Zones
Video Resources
Personalised Workout Paces
SEARCH AGAIN

The Running Further Training Plans

For Runners Moving Up To A Longer Distance

14 week/3 days

29-51 km per week

BUY NOW

120 MYR (Total Cost)

14 week/4 days

39-66 km per week

BUY NOW

120 MYR (Total Cost)

14 week/5 days

45-72 km per week

BUY NOW

120 MYR (Total Cost)

18 week/3 days

29-53 km per week

BUY NOW

150 MYR (Total Cost)

18 week/4 days

39-66 km per week

BUY NOW

150 MYR (Total Cost)

18 week/5 days

45-72 km per week

BUY NOW

150 MYR (Total Cost)

  • Choose the number of days that you want to run per week, and choose the length of plan that best suits you
  • The training plan price is a one-off cost, NOT a weekly cost
  • You schedule your training days/time/location at your own convenience
  • You train by yourself, following the structure of the training plan
  • If you want to be privately coached or to train in a group, then you can consider our personal coaching service or our training classes
Plans by Mark Williams
Treadmill Variations
Bodyweight Routines
Heart Rate Zones
Video Resources
Personalised Workout Paces
SEARCH AGAIN

The Running Faster Training Plans

For Runners Wanting To Hit A New Personal Best

14 week/3 days

37-59 km per week

BUY NOW

120 MYR ONLY (Total Cost)

14 week/4 days

42-71 km per week

BUY NOW

120 MYR ONLY (Total Cost)

14 week/5 days

48-77 km per week

BUY NOW

120 MYR ONLY (Total Cost)

14 week/6 days

57-87 km per week

BUY NOW

120 MYR ONLY (Total Cost)

18 week/3 days

37-59 km per week

BUY NOW

150 MYR ONLY (Total Cost)

18 week/4 days

43-71 km per week

BUY NOW

150 MYR ONLY (Total Cost)

18 week/5 days

46-77 km per week

BUY NOW

150 MYR ONLY (Total Cost)

18 week/6 days

56-87 km per week

BUY NOW

150 MYR ONLY (Total Cost)

  • Choose the number of days that you want to run per week, and choose the length of plan that best suits you
  • The training plan price is a one-off cost, NOT a weekly cost
  • You schedule your training days/time/location at your own convenience
  • You train by yourself, following the structure of the training plan
  • If you want to be privately coached or to train in a group, then you can consider our personal coaching service or our training classes
Plans by Mark Williams
Treadmill Variations
Bodyweight Routines
Heart Rate Zones
Video Resources
Personalised Workout Paces
SEARCH AGAIN

The Trail Running Training Plan

For Runners Wanting To Hit A New Personal Best

10 week/3 days

85-175 mins per week

BUY NOW

70 MYR (Total Cost)

10 week/4 days

110-205 mins per week

BUY NOW

70 MYR (Total Cost)

10 week/5 days

150-205 mins per week

BUY NOW

70 MYR (Total Cost)

  • Choose the number of days that you want to run per week, and choose the length of plan that best suits you
  • The training plan price is a one-off cost, NOT a weekly cost
  • You schedule your training days/time/location at your own convenience
  • You train by yourself, following the structure of the training plan
  • If you want to be privately coached or to train in a group, then you can consider our personal coaching service or our training classes
Plans by Mark Williams
Treadmill Variations
Bodyweight Routines
Heart Rate Zones
Video Resources
Personalised Workout Paces
SEARCH AGAIN

The Trail Running Training Plan

For Runners Wanting To Hit A New Personal Best

10 week/3 days

26-48 km per week

BUY NOW

90 MYR (Total Cost)

10 week/4 days

37-63 km per week

BUY NOW

90 MYR (Total Cost)

10 week/5 days

43-69 km per week

BUY NOW

90 MYR (Total Cost)

10 week/6 days

53-79 km per week

BUY NOW

90 MYR (Total Cost)

14 week/3 days

38-63 km per week

BUY NOW

120 MYR (Total Cost)

14 week/4 days

38-63 km per week

BUY NOW

120 MYR (Total Cost)

14 week/5 days

44-69 km per week

BUY NOW

120 MYR (Total Cost)

14 week/6 days

53-79 km per week

BUY NOW

120 MYR (Total Cost)

  • Choose the number of days that you want to run per week, and choose the length of plan that best suits you
  • The training plan price is a one-off cost, NOT a weekly cost
  • You schedule your training days/time/location at your own convenience
  • You train by yourself, following the structure of the training plan
  • If you want to be privately coached or to train in a group, then you can consider our personal coaching service or our training classes
Plans by Mark Williams
Treadmill Variations
Bodyweight Routines
Heart Rate Zones
Video Resources
Personalised Workout Paces
SEARCH AGAIN

OCR Training Plans

For New And Experienced Obstacle Course Racers

4 week plan

2 days per week
10 OCR exercises
1 day OCR/1 day running

BUY NOW

80 MYR (Total Cost)

4 week plan

3 days per week
14 OCR exercises
2 days OCR/1 day running

BUY NOW

80 MYR (Total Cost)

  • Choose the number of days that you want to run per week, and choose the length of plan that best suits you
  • The training plan price is a one-off cost, NOT a weekly cost
  • You schedule your training days/time/location at your own convenience
  • You train by yourself, following the structure of the training plan
  • If you want to be privately coached or to train in a group, then you can consider our personal coaching service or our training classes
Plans by Mark Williams
Treadmill Variations
Bodyweight Routines
Heart Rate Zones
Video Resources
Personalised Workout Paces
SEARCH AGAIN

OCR Training Plans

For New And Experienced Obstacle Course Racers

6 week plan

3 days per week
29 OCR exercises
2 days OCR/1 day running

BUY NOW

100 MYR (Total Cost)

6 week plan

4 days per week
29 OCR exercises
2 days OCR/2 days running

BUY NOW

100 MYR (Total Cost)

  • Choose the number of days that you want to run per week, and choose the length of plan that best suits you
  • The training plan price is a one-off cost, NOT a weekly cost
  • You schedule your training days/time/location at your own convenience
  • You train by yourself, following the structure of the training plan
  • If you want to be privately coached or to train in a group, then you can consider our personal coaching service or our training classes
Plans by Mark Williams
Treadmill Variations
Bodyweight Routines
Heart Rate Zones
Video Resources
Personalised Workout Paces
SEARCH AGAIN

OCR Training Plans

For New And Experienced Obstacle Course Racers

8 week plan

3 days per week
42 OCR exercises
2 days OCR/1 day running

BUY NOW

120 MYR (Total Cost)

8 week plan

4 days per week
42 OCR exercises
2 days OCR/2 days running

BUY NOW

120 MYR (Total Cost)

8 week plan

5 days per week
42 OCR exercises
2 days OCR/3 days running

BUY NOW

120 MYR (Total Cost)

  • Choose the number of days that you want to run per week, and choose the length of plan that best suits you
  • The training plan price is a one-off cost, NOT a weekly cost
  • You schedule your training days/time/location at your own convenience
  • You train by yourself, following the structure of the training plan
  • If you want to be privately coached or to train in a group, then you can consider our personal coaching service or our training classes
Plans by Mark Williams
Treadmill Variations
Bodyweight Routines
Heart Rate Zones
Video Resources
Personalised Workout Paces
SEARCH AGAIN

Looking for Personal Coaching Support?

We offer packages for runners who want a one-on-one coaching service.

Use Forecast Your Finish to calculate your finish time at a different race distance, or to see how fast you might run at a World Marathon Major!

Our forecast application also includes an innovative Heat & Hills Index.

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Use The Online Chat Support or Whatsapp us on 0122996315 and we’ll be happy to advise you.

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