Run A Personal Best With The Running Plan!


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 fun and safe group environment. We will give you coaching on your running technique and you will learn new running workouts. Learn from experienced coaches and take your running to a new level!

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 Royal Sporting House 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 Royal Sporting House Malaysia, Suunto Malaysia, Hammer Nutrition Malaysia, LILA Exogen, Hahn & Holt Malaysia and My Bowen Therapy Malaysia.


• 10km Standard Chartered Kuala Lumpur Marathon (Malaysia), 2016 & 2018 – winner
• 21km Standard Chartered Kuala Lumpur Marathon (Malaysia), 2017 & 2019 – winner
• 42km Dartford Marathon (UK), 2019 – winner
• 50km Glasgow-Edinburgh Ultramarathon (UK), 2017 – 3rd place
• 250km The Gobi March Ultramarathon (China), 2017 – 3rd place
• KL Towerthon (Malaysia), 2016 & 2019 – 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.

Azwan Bunjing
Azwan Bunjing

Azwan is an amateur Malaysian athlete who excels in distance running (5km/10km/21km). Coached by Mark Williams, Azwan is currently working towards future South East Asia games qualification.
Running since 2009, Azwan regularly races on both track and road and he is recognized as one of the top runners in Malaysia. Azwan is a brand ambassador for Adidas Malaysia, Hammer Nutrition Malaysia, Garmin Malaysia, Sanctband Global, and The Running Plan.


• 5km KL New Year Run, 2017 – winner
• 5km Perak Open, 2017 – winner
• 10km Standard Chartered Kuala Lumpur Marathon, 2016 – 2nd place
• 10km Malaysia Open, 2018 – 2nd place
• 15km Sultan Nazrin Birthday Run, 2017 – winner
• 21km Chiang Mai International Marathon, 2017 – 2nd place

Michelle Chua
Michelle Chua

Michelle is an amateur Malaysian athlete, specializing in road running (5km – 42km distances), coached by Jeffrey Ross. In school, she was a gymnast but when she hurt her back in 2009, she decided to quit gymnastics and started to jog to maintain her weight and fitness. She joined her first 10km in 2010 and has been running competitively since 2013, regularly winning races and consistently achieving podium finishes. Michelle is a brand ambassador for Asics Malaysia, Suunto Malaysia, High 5 Sports Nutrition Malaysia and The Running Plan.


• 10km Putrajaya Night Marathon 2017 – winner
• 10km Borneo International Marathon 2018 – winner
• 21km Penang Bridge International Marathon 2017 – 2nd place
• 21km Malaysian Women Marathon 2018 – 2nd place
• 21km Standard Chartered KL Marathon 2018 – 2nd place
• 42km Standard Chartered KL Marathon 2017 – 3rd place

Darren Looi
Darren Looi

Darren is a leading amateur Malaysian athlete with a preference for 21km and 42km distances. Darren is a regular face on the Kuala Lumpur running scene, and he has held coaching roles with Malaysian Women Marathon & 2XU for several years.
Darren is a sponsored athlete of Garmin Malaysia, Key Power Malaysia (2XU, Newton Running), Acti Tape Malaysia and Hammer Nutrition Malaysia. Darren is currently being coached by Mark Williams.


• Twincity 12km 2018, Men Open – winner
• IJM Seremban Half Marathon 2018, Men Open – winner
• Route 68 Ultra Year 2018, 50km – winner
• Newton Challenge 30km Men Open, 2017 & 2016 – winner
• Standard Chartered KL Marathon, 42km Men Open – 5th (2017), 9th (2018)

Reza Rebuan
Reza Rebuan

Reza is a leading amateur Malaysian distance runner (10km/21km/42km/50km categories) who is coached by Jeffrey Ross. Reza is a familiar face on the KL road racing circuit and is regularly in the mix near the front of the pack! Reza is a coach and pacer for Asics Running Club (Malaysia).


  • Borneo International Marathon April 2019 – 5th Place (10km)
  • 2XU Compression Run 2019 – 3rd Place (10Km)
  • 2xU Compression Run 2017 – 2nd Place (10km)
  • Newton Run 2017 – 2nd Place (15Km)
  • The North Face Thailand 2018 – 1st Place (15KM trail)
  • The North Face Thailand 2016 – 3rd Place (25km Trail)
  • Melaka Marathon 2014 – 9th Place (42km)
  • Penang Ultra 2014 – 1st Place (50 Km)
  • TiTi Ultra 2014 – 1st Place (50 Km)
Shireen Tan
Shireen Tan

As a health and fitness enthusiast, it is my deep passion to help others understand the importance of being healthy and fit through a safe and proper exercise and lifestyle regime.


  • ACE Certified Personal Trainer, FITM Innovation Certified Personal Trainer
  • Certified Boot Camp/ Group Training Coach, CPR First Aid Trained
  • Track record of designing individual exercise programs based on physical needs


  • Sprint training and related strength and conditioning (emphasis on juniors)
  • Personal Trainer One to One Training Programme.
  • Group Training
  • HIIT Total Body Conditioning Training
  • Kettle Bell Training
Tan Chin Chin
Tan Chin Chin
(Coach - Penang)

Chin Chin is an experienced fitness professional, with over 5 years in the industry vocationally and over 13 years as a runner!  At time of writing, she has completed 23 marathons, 36 half marathons and 40 10km distances, with a 42km PB of 3.39 and a 21km PB of 1.44.
Chin Chin is a certified Group Personal Trainer and is a familiar face in Penang having conducted many running clinics for events such as Penang Bridge International Marathon, Warrior Bootcamp, Garmin and Sony.

Claire Lacey
Claire Lacey
(Coach - Penang)

Claire originates from England, UK, and after living in California and Singapore she made Malaysia her home in 2004.
After many years of yoga and team sports, 5 years ago Claire switched to bootcamp training and obstacle racing for which she enjoyed many podium finishes in the Masters/Age Group category of Spartan races.
In 2018, she ran her 1st marathon in KL and what started as a bucket list challenge is now a way of life. In her latest race, SCKLM 2019 she finished 6th place (Women – Veteran).
Claire is a NASM (National Academy of Sports Medicine) certified Personal Trainer and previously worked for Warrior Fitness in Penang, coaching group training sessions focused on agility, core strength and speed.

Azrizal Bin Hussin
Azrizal bin Hussin

Azrizal is a leading amateur Malaysian distance runner (10km/21km/42km categories) who is coached by Jeffrey Ross. Azrizal is a brand ambassador of New Balance Malaysia, Aftershokz Malaysia, Steigen Socks and The Running Plan. Azrizal is a coach for New Balance Running Club (NBRC).

Mike Grover
Mike Grover

Mike is a runner with over 40 years of experience who has bettered all the generally accepted target times for the recognised distances from 5k to 42k. He is a well-known and respected trail run organiser, producing some of the most highly acclaimed trail courses in Malaysia.
With this background, Mike has an intimate knowledge of trails and how to run them successfully. In particular, the need to adapt to the conditions on the day, the importance of maintaining one’s focus throughout the run, making the frequent gear changes brought about by the terrain, how to use the body for power and balance and developing the strength and stamina to meet the challenge of trail running.
Mike has run the trails with some outstanding runners including Ron Hill, Ian Thompson, Dick De Costella, John Gilmour and Joe Grey and he will with share with you their top trail running tips.


  • Adidas 5km Series Champion – Melbourne
  • 4km Invitational Event for 12 runners under 12 minutes – Melbourne
  • Raleigh Challenge 35km 2nd – Hong Kong
  • Terry Fox 5km 1st – Malaysia
  • North Face Khou Yat 15km 3rd – Thailand
  • Action Asia 10km Janda Baik 1st and 2nd – Malaysia
  • Bath Running Festival 10km 2nd – England
  • Amazing Thailand Adventure Race Series 1st – Thailand
Syafwan Alwi
Syafwan Alwi

Syafwan (Wan) is passionate about sports and fitness and he possesses a wealth of international school teaching and leadership experience in the sports sector.
His sports and coaching qualifications include a Bachelor of Sports Science (Hons) and a Post Graduate Diploma in Education (PGDE). Wan is an experienced Physical Education teacher and coach who keeps abreast of latest trends. He has a clear idea of how to achieve outstanding progress with the groups that he coaches, promoting independence and engagement via his training. His coaching methods are centred around:

  • maximising participation and enjoyment;
  • improving social and personal skills;
  • improving physical fitness and technique; and
  • developing and fine-tuning tactics and strategies for competition.

Wan has a very successful track record in coaching children and young adults within athletics.
A keen sportsman himself, Coach Wan enjoys playing and watching a variety of sports, especially football, athletics and volleyball. In his younger days, he was selected to play at district and state level for football, athletics, volleyball, softball and rugby.

Audrey Tung
Audrey Tung
(Business Development)
Ong Wei Xiang
Ong Wei Xiang
(Coach – Penang)

Ong is an amateur Malaysian athlete who has regularly featured on the podium in 10km and 21km races since 2010. He was active in a variety of sports during his school years but it was at University Teknologi Malaysia that he developed his love of running. His dedication and discipline to a training routine have led him to become one of the quickest local runners in Penang. His own racing team “Kakithon” successfully compete in team events across Malaysia. His wife, whom he trains, also regularly features on the women’s podium!


  • Sunlife Resolution Run 2019 – 1st Place 12km
  • Hatyai Marathon 2019 – 1st Place (age group) 21km
  • Taiwan Yun Lin Marathon 2019 – 3rd Place 21km
  • Sungai Petani Run 2018 – 2nd Place 12km
  • BMW Run, Penang 2018 – 3rd Place 10km
  • Singapore Sundown Mixed Team 2018 – 3rd Place 10km
  • KPJ Kuantan Run 2017 – 1st Place 10km
  • Singapore CSC Run – 2nd Place 10km
  • Men’s Health Night Run, Penang 2017 – 1st Place 21km
  • Nibong Tebal CRC 2016 – 2nd Place 22km
  • Newton Run 2015 – 1st Place 15km
Bernd Eckmann
Bernd Eckmann
(Coach – Penang)

Bernd has been living and working in Penang since 2014. He is originally from Switzerland, passionate about keeping fit via running, yoga and body pump.
Bernd has been running for over 20 years, and regularly participates in 10km and 21km events. In the last 4 years he has won 20 races and he is a very familiar face in the Penang running community.


  • Champion at Penang run 32km 2018 & 2019
  • Champion at 3state 21km 2016 & 2019
  • Champion at Tanjung run 2019
  • Top 5 placing in Penang Bridge 21km 2015, 2016, 2017, 2019
  • 3rd place 50km Penang ultra 2017
  • 21km Personal Best of 1:18