Despite the holy month of Ramadan, Adidas Runners KL (ARKL) activities have been in full force. What more, a speed training + core session was the plan today!

Nearly had to skip the session at the University Malaya Arena in Petaling Jaya, Selangor, but I’m glad I arrived albeit slightly late and missed most of the warmup.

When the groups were separated according to speed and started off on the first 400m lap, I nearly lost a lung at the get-go. What was the speed again?

The (run) menu for today was 4 rounds of 400m laps for the group which I was following, led by Adidas pacer Zubair Ansari at 5m 30s per km. So I slowed down after the first 200m and trudged my way through to the finish line where we’d rest for 1 minute before the next lap.

On the next few rounds, I’d try my best to keep up with the pacers, but could only hold 200m and fall back but at a speed which is faster than my usual. After all, the whole idea is to push a faster pace than usual for the 400m. Kudos to those who had been fasting the whole day.

Pushing through 4 x 400m for this speed training, was tough in this humid weather after a really hot day, but it was satisfying.

To be able to push yourself in training, having a strong core is essential. Coach Jatt had been tasked to take us through the hoops and sculpt us into Baywatch-worthy bodies with washboard abs.

#1: Kneeling position, both knees 90-90. Extend your hands forward and clasp both palms together. Get your buddy to push in left and right directions while you try to fight against them. Alternatively, use a pillar, table or anything equivalent if you’re alone.

#2. Air squat position, soft knees. Extend your hands forward and clasp both palms together. Get your buddy to push in up, down, left and right directions while you try to fight against them. Alternatively, use a pillar, table or anything equivalent if you’re alone.

#3. Same as 2, but knees and feet together, and close your eyes.

I’ve done a lot of core exercises but the ones he introduced today was challenging! And the best part is, these do not require any equipment so you can do it anywhere and at anytime.

ARKL certainly plans their monthly sessions well, and it’s been fun to join in. The bonus after training today was Iftar or breaking fast together with our fellow muslim running buddies. Now that, was the real (food) menu. 🙂

Join ARKL next on their monthly sessions for free through the Runtastic smartphone application. For more info, join the Adidas Runners KL Facebook group here.

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More about the author Jyn Yeow loves exploring new ways to gain the adrenaline rush, covering places and meeting new people. #adrenalinejunkie Follow Jyn on Facebook.