The Running Plan had helped me in improving my running speed in a structured manner. I saw the improvement within a month. The TRP coaches also guided me in running more effectively. Now I have built stronger muscles, better stamina and the best part of all I don’t have any more knee pain while running. It is an awesome experience running under The Running Plan.
Coaches Jeff and Mark really know how to push you to your limit; they are experts at what they’re doing. Within an 8-week training, my running posture, pace and timing have improved beyond what I thought I was capable of. The programmes are suitable for beginners as well as running elites regardless of their age. I highly recommend their training plans!
Chicago Marathon Bank of America 2018 meant a lot to me as it’s a world marathon major. I decided to prepare early for it in my training and luckily, I discovered that The Running Plan offers an 18-weeks ‘Running Faster 42km’ training plan, which fitted nicely with my preparation dates.
The great thing about the training plan is that it customises training paces for each different training workout to me personally. It also helped me to introduce bursts of speed into my LSD training, which I have never done before. This helped a lot for the final 3km in the race, where I was pushing to achieve my new PB of 3 hours 20 minutes. The weather was hard in this race and I know I would have done an even better time if the conditions were favourable, nevertheless I am happy to run a PB and I am very pleased with my training with Jeff and The Running Plan.
Yus & Zam
I got to know about The Running Plan after Zam and I registered for our very first FM at SCKLM 2018. From zero knowledge about running, I now could apply some techniques to help me sustain during the race. Running should be a pleasure. Hence, The Running Plan makes it possible!
Love their programmes! They are hard without being grueling. Never really understood technique involved in running till I came upon the running plan. I’d highly recommend Mark and Jeff to anyone who wants to run better.
After signing up to run the Singapore marathon 2018, I purchased a 14-week training plan from TRP. I pretty much stuck to the plan, incorporating some of the group sessions run by Jeff, Mark and Michelle. The sessions are great, really well organized and they’re suitable for experienced runners or those new to running. Sometimes it’s hard to find the motivation for hill repeats or fast intervals but when you’re doing them as part of a group, they’re more fun, there’s a bit of competition, and of course encouragement from the Running Plan trainers.
TRP certainly worked for me – I was placed third lady veteran in the DPC Charity run 2018 and ran the Singapore marathon in a decent time of 4:16.
Being a social runner, I am interested in finding the excitement in running. At the same time, I want to improve and challenge myself to the limit. I bought (and followed) the Running Faster 42km Training Plan from TRP, and it was extremely beneficial. I managed to clocked my best time in my latest marathon race in Kyoto. I recommend their plans; whether you’re a beginner who wants to move from couch to road, or from 21k to 42k; or even improving your time from running 7hours to 5hours in 42k. You will see the obvious improvement.
I took up a 14-week plan from TRP in preparation for the Kyoto Marathon 2019. My previous PB was 3:39 and I wanted to do a sub 3:30 for my 3rd FM distance. I’ve never trained with a proper structured programme before. In the 10th week of the program, I ran a HM race and a PB came with it for a 5th place. I knew I was improving but still not sure how my form will be for the full distance. Kyoto came, and I hit another PB, taking a massive 22mins off and running 3:17! I was over the moon! Thanks to coach Jeff Ross and the TRP program. It really works! Just believe in it and believe in yourself.
I started running in 2016 as a way to beat my depression and to prove myself wrong as I’ve been telling myself my entire life that I’m never going to be a runner. I started running with no technique whatsoever and my first 10k was completed in more than 2 hrs. with my weight around 80kg.
Fast forward to 2018, still not the fastest runner but my PB for 10k has improved to under 1 hr. and 10 mins with weight of about 60kg. My aim is to run for HM next and that is why I’m busting my butt off with the running classes by The Running Plan and my cool coach Jeffrey Ross.
The first class in Sept 2018 was quite intimidating as there were lots of good runners in that class and someone with high insecurities like me would have panic attack all over and would just prefer quitting. But with experienced coach like Jeffrey, he managed to make me feel at ease and I have survived the first block! And believe it or not, I am in the second block now. Hopefully I will be able to fulfill my aim soon of being a marathoner.
I started running with Mark Williams when I joined Alice Smith School in 2013, aged 12. At that time, I was really getting into triathlon. My first session with Mark was a 3k time trial where I ran 14:10. The next week I did it again and got 13:40, and then I did a cross country race and got 12:42 a few weeks later. I noticed that the progress I was making was significant and I knew that I wouldn’t have done this without Mark’s help.
At the start of 2014 I joined the TRP classes. Between the start of 2014 and the end of 2017, I trained with Mark up to 3 times a week and improved my 5K time from 22 minutes to 17 minutes. I credit this to Mark’s style of coaching as he is fun and exciting and never makes you feel intimidated by a session, but rather focuses you on the gains you will get.
The Running Plan and Mark have had a significant impact on my journey as an aspiring athlete and have helped me achieve goals that I would have never thought possible 5 years ago. The weekly Wednesday night sessions became my favourite session of the week as I loved being able to go along with my Dad, who also joined The Running Plan, and run with runners of all different abilities, push myself and have loads of fun while doing it.
I joined The Running Plan in early 2018 in preparation for SCKLM, to diversify my training. I had previously followed training programs for half marathons, but neglected the importance of speedwork and interval training. The Tuesday classes with Jeff and TRP have since been a great way for me to incorporate hard workout sessions in my training. The coaching and environment makes me push harder than I ever would have done by training alone. And the outcome is visible. Most notable, I was able to finish the recent SCSM18 in 3h47m, an improvement of around 20 minutes since SCKLM18. I would highly recommend TRP, if you want to improve your running and finisher times.
In 2014 I started my running journey; my first race was a 2k kids run in my neighborhood where I managed to bring home the silver medal. I was a 9-year-old on a high and I was very excited to get better. I asked my mother if I could get a coach and we found a running group, now called The Running Plan. Since my mum was making the journey and dropping me off, she also decided to join!
After the first term of training I saw big improvements and in the 5k time trial I ran a 23:55 at 10 years old. The years passed and my 5k time dropped as well as my interval times and in 2017 I qualified for the Malaysian National cross-country championships. As a 12-year-old in a 15 and under category I was able to get second in the state. My training had evidently paid off. My 5k time was now around the low 19s and all my training and intervals times were improving. The next year I qualified for the nationals again and won a few more races. But in my most recent race I was under a training plan with coach Mark Williams which made my times drop dramatically. I ran a new 5k PB of 18:10.
The running plan has changed my life and many others. It has allowed us to improve our running massively and achieve things we never thought were possible.
Running is a complex sport. What I did in my first year of running was go hard every time I went for a run. I didn’t have a plan, and I didn’t have anyone to teach me about running. But when my friend Raj started opening OCR class with The Running Plan, I signed up and went for training. I knew Raj was good but I didn’t know there’s method to his madness! Immediately my OCR skills improved a few notches. Then I went for a class with coach Mark, and he improved my running further. After this class I got myself a “running faster 5km” plan from them with the hopes of getting below 25 minutes in 8 weeks. Surprised myself with personal best of 22 minutes instead. So, I believe running is a complex sport and there’s a lot to learn from the coaches at The Running Plan. And now I’m joining their classes to prepare myself for Tokyo marathon in March and you should too!
Prior to joining the running plan’s group classes, i had no consistent training or guidance, and that made me think that i was never going to be as good as i was before. But surprisingly, i still achieved the unachievable! When i crossed the finish line of the Bukit Jalil CCC run, i was ecstatic. I just ran, stayed positive and remembered the techniques that Coach Jeff and Mark taught me.
My change of mindset while running changed drastically and it wouldn’t have without the running plan’s methods of teaching. The coaches take their time and patience to observe, think and evaluate before giving constructive criticism, which seems like the decent and most basic thing to do, but trust me, it is extremely rare in the world of sports.
Thanks to the running plan, i was able to prove my doubts wrong, and i even set the personal best i never thought was possible! I hope to grow even stronger under the running plan’s classes and find even more encouragement from the runners around me.
THANKS, THE RUNNING PLAN!
With just 3 classes and just 3 weeks into my training plan, I managed to get a sub 6 pace on a route with hills. I really have to thank Mark and Jeff for helping me get the best 10km placing so far for a run!
I was not much of an athlete back in my school days. I began to pick up running a few years ago as a form of escapism from my hectic schedule. When I came across TRP in the beginning of the year, I was immediately intrigued to know more and quickly signed up for the first session. And I must say it was the best decision ever.
It has been a great learning experience with TRP. I’m glad to find a group of like-minded people who support each other in every session. Jeff & Mark are incredible in what they do. They know how to push our limits. After months of training with TRP, I can see positive development in my running performance. I have achieved better PBs from one run to another.
Although it started off with a lot of pain, there is always joy in between and a big gain in the end. Highly recommended to all novice runners out there.
The best decision I made for myself early this year with regards to running was to join The Running Plan. I initially bought the Training Plan for Beginners but was not disciplined enough. Then I spoke to Jeff, signed up for the Saturday classes and the rest is history.
Waking up to get to that first class by 7.15am on a Saturday morning was a serious challenge after a long week at work! But wake up I did that day and for the next 3 blocks of classes! Every session with The Running Plan teaches me new techniques, builds my strength and stamina and where I have room for improvements. My 10k has improved by 18 mins, my 21k by 22 mins to date and I am getting faster on the treadmill. Also, I met a wonderful support group & friends and it’s been fun!
I started running in 2016 when i accidentally ran into top 10 male runner of KL Bar Run 2016, back then i did not know and never really care about my running time or what Personal Best is because for me, running is just a workout to keep myself fit until i attended Mark’s first training session with my running group. I still remember it was a 500m interval sessions and i gave up after i did 5 times while the others did 8. Mark really taught me and willing to share with me on a lot of running knowledge i.e. the running posture, how to breath, how important to pace yourself, etc. I started to find my passion in running.
Thereafter, i joined Jeff’s Tuesday session and from what i heard, he is a very tough coach. Not a surprise, during my first session with him, he was demanding (sorry Jeff, :P) but that did not scare me off because he pushes all the runners with a view for them to achieve their own goals and PBs and i really like his way so much.
After i joined TRP, i managed to break my PB and improved my running time. I even managed to run a sub-40 during my SCKLM 10km race this year! Even until now, i am still looking forward to every session with TRP because it really helps me to improve!
I was a social runner who would sign up for a bunch of the running races around KL just because of the finishing medals and iced Milo and of course to take post-race pictures! A change happened when I went along with some running friends to do the Angkor Wat 21km. My friends comfortably finished. I too finished, but was broken and exhausted – I realized my issue was I didn’t have the long-distance stamina and couldn’t pace myself to finish strong.
My resolution was to build my endurance and to be faster. I joined some running groups but still did all my runs at a social chit chat pace. I did improve slightly but I was still considered pretty average. No one pushed me.
The moment I joined the Tuesday TRP classes with Coach Jeff, I experienced the joys of training and suffering in a group. I met new running friends, who inspired me. I embraced the value of being uncomfortable, running in different HR zones, and I got hooked to the mix of speed play, hills and timed intervals. The classes are hard but fun, and I always felt a sense of accomplishment at the end of each session. I finally learnt that to get faster you need to train harder and smarter. Structure.
I’ve followed the 10km Running Faster Training Plan and achieved my sub48min target on a hilly Bukit Tunku route. I am currently on a 42km 14-week plan and feeling much more confident to attempt my 2nd marathon.
I had never podium on any road races prior to joining TRP classes – since joining I’ve had many! TRP has taught me to love running outdoors, to constantly set goals and commit to it.
For those who knew about my 2nd hamstring tear in late 2016, will also be aware that races took a backseat in 2017, due to recovery. So, in early 2017, Awan introduced me to Jeff. Given that Awan at that point has started training under TRP, I too took the step to try out the plans. If an accomplished runner like him have faith in the program, it sure will be beneficial for me too.
The message to Jeff was simple, my ultimate plan for 2017 was to get back doing ultra-trail running, with the big race of The Most Beautiful (Brutal) Race in Sabah Sept 2018. After taking into consideration of the above, we have agreed to start with the 10K Speed program, which I will attempt to renew my 10K timing during Stan Chart KL Marathon 2018. From there, both of us have agreed that if I find the plan beneficial, we will then work on the next plan of being an Ultra-Man again.
Come SCKLM 2018, after taking the 14 weeks training plan, I managed to renew my 10K timing by a good 5 mins! For someone who have been running without proper training plan (Google was my best friend), I now believed that the Ultra Trail Comeback is possible. So, Jeff and I again discussed on the training plan for TMBT 50K, which had to be customized to my current location in Singapore, which lack elevation training location. With that, I was given a customized 14 weeks training plan to follow.
After 14 weeks of following the plan, on 1st Sept 2018, I have successfully completed my come-back race of TMBT 2018. Not only I completed the race in 1 piece, but I also managed to re-write my Personal best for Trail races in Sabah by a good 1-hour time improvement.
So, the 2 personal target of the year achieved with TRP. What’s next? Let’s wait and see. Until then, if you think you’ve been stagnant for training, or just need some guidance, do reach out to the TRP coaches and I bet you will see some improvement on your side.
Having decided to take up running in 2013, I decided to take some training from Mark. This became the kick start for my passion in long distance running. I competed in my first full marathon in 2014 in Borneo, which was achieved by following Mark’s 7-week programme, enabling me to run at a reasonable level and suffer no real pain after the run.
Since this first run I have improved my running technique through continuous training with Mark, and I have been able to raise my running standard to a level whereby I am regularly in the top 5 of my age category. This was down to a lot of hard work, but without the clear guidelines and targets from Mark’s training programmes, I am sure it would have taken me a lot longer to achieve this standard.
My son, who is coached by Mark Williams, persuaded me to join him for a running session in 2016. We ran a 5km time trial and my time was 31:19. I’d been a regular jogger up to that point and, at 53 years of age, I reckoned that wasn’t a bad time. In 2017 I ran the same course in 23:40. How have I achieved this? By following Mark’s training plan every week.
Mark has inspired a jogger to push himself as hard as possible and my running technique has improved as my times have dropped. I cannot recommend his training plans highly enough.
I started training with Mark in 2013 as I needed to add speed work to my training. Not long after I started, I achieved a sub 4-hour marathon in Korea. My best streak was in 2016 when I ran sub 4-hour marathons in 3 consecutive weeks. All these results were due to following Mark’s training plans.
I’m not born with a runner’s body, however I am proud to say that out of the 93 marathons I’ve run so far, I have completed 8 in under 4-hours, 7 of which are directly down to Mark’s training.
When I started running in 2014, I didn’t have a training plan because I used to think all I needed to do was run 3 days a week. If I skipped my run on Monday to Thursday, I would cram all 3 runs on a Friday, Saturday and Sunday! That was my routine for 2 years and I showed minimal improvement.
In 2017 I followed a training plan in the hope of improving the timing of my full marathon at the Standard Chartered KL marathon. I improved my timing by 13 minutes and came 3rd! My training was more structured; my mileage increased progressively, which kept me injury-free. If you are looking to improve your timing, or even just to finish a race, I’d recommend Mark and Jeff’s plans to give you a structure to reach your goals.
Coach Mark’s programme has not only made me a better runner, but it has that special “X-Factor” that helps keep me motivated and pushes me to achieve my personal best!
As a competitive runner, I am always trying to improve my speed and efficiency. Mark’s feedback has helped me to correct my running form and his training programmes have pushed me to run faster and faster each year! I recommend The Running Plan website to all runners.
Malaysian Bar Cross Country Team
Science plays an important role in sports and Mark’s training programmes are scientific, methodical, efficient and results-oriented. Mark trains our group with passion and determination, and the team has improved tremendously in terms of speed, posture, gait, as well as team unity. I strongly recommend Mark’s training programmes to runners who wish to take that extra mile to improve their running. – Lilian Lee, Malaysian Bar Cross Country Team Co-convener
Mark’s training programmes are very systematic, and he is a committed coach. – How Chong, MB Cross Country Team
Mark’s training is great! I improved a lot after I trained with him. I enjoy it so much that I look forward to each training session! – Neo, MB Cross Country Team
I like how Mark observed our running posture and thereafter helped us to correct it. – Eunice, MB Cross Country Team
Mark Williams is an outstanding coach who brings the best out of his athletes. His training sessions are both informative and inspirational. I am looking forward to learning more techniques from his coaching, and growing as a better athlete. – Amer Hamzah, MB Cross Country Team
Having not done much exercise in over 25 years, I had decided to aim for a healthier lifestyle. Mark’s training programmes makes runners of all abilities push themselves to their own individual limits. My son and I look forward to our training, and even though we run at different speeds, we both get huge satisfaction from completing the training. I’ve reduced my 5km PB from over 35mins to sub 26min, and my son has been selected for the Malaysian Schools National Cross Country Championship.
I have been training with Mark Williams since 2012. Back then, running a loop of 2.3 km was a struggle for me, but in the last 5 years I have completed several marathons and in 2016 I was lucky to finally grab some top 10 positions! I think that is a vast improvement bearing in mind I was not at all sporty previously.
I have observed that Mark is able to help runners – both young and old – begin their running journey, and also coach elite runners to excel even more. He pays attention to our needs and continually improves his programmes. I highly recommend Mark’s plans and The Running Plan website if you are seeking to improve your running.
At 52 years of age, I returned to running… well, jogging, actually! After a break of over 12 years it was a sweaty, flabby return, with very low aspirations other than to have some basic fitness! Fast forward 3 years and I have lost 15kg, run over 6,000km, including 2 marathons, dozens of half marathons, and half ironman events.
Mark’s running plans provided me with structured and disciplined training that I would not do by myself, which kept me injury-free. Running has given me an activity that I can do every week with my teenage son, and although we are at opposite ends of the ability (and age) spectrum, we both work with Mark’s training plans to achieve our separate running goals.
I highly recommend The Running Plan to runners of all ages and abilities!
I’ve been a runner for the past 20 years and having competed in 20+ half marathons, I’ve always considered myself ‘not bad’ at it. But waking up on New Year’s Day and committing to running a 10k in sub 40 minutes was a whole new level. Cue Coach Jeff!
I’ve only been training with Jeff for the past few months and already he’s given me real hope that I can achieve my target time. He has all the attributes of a good coach/ teacher – knowledgeable, calm temperament, reassuring, knows when to push and when to go easy.
I would recommend The Running Plan to anyone looking to get more out of their running, and themselves. Committing to their running programme is one of the best decisions I can remember making – I’m getting more out of my runs than ever before, feel fitter and sharper, and this has had a positive impact on the rest of my life. I have renewed confidence that with Jeff’s help, I might just make that 39 mins 59 secs!