Securing a podium finish is an achievement, but dominating a field of over 400 runners takes exceptional grit. Last Sunday, local runner Thenuel Bin Teli did exactly that, clinching the overall champion title at the Putrajaya 10K with an impressive net time of 36:09. Yet, despite having the gold medal around his neck, the champion remains hungry for more.

“I am very satisfied to finish in first place, even though my target of going under 35 minutes wasn’t achieved. There is still a lot I need to improve,” Thenuel said.

His race data from the weekend reveals a masterclass in adapting to challenging terrain. Thenuel blazed through the first checkpoint in a blistering 15:51 before shifting gears to a 20:18 split for the second half of the race. Rather than a sign of fatigue, the champion explained that this was a calculated tactical move against Putrajaya’s notoriously undulating route.

“The first half of the distance was flatter, while the second half had some hills,” he explained. “For other runners as well, the uphills are a place to slightly reduce your pace so that you don’t burn too much energy trying to maintain it. On the downhills and flat sections, most of us will speed back up and return to our target pace.”

Leading the pack from the front can often be mentally taxing, but Thenuel credited his strong finish to his preparation and a deep understanding of his own body. “I believe this is all thanks to training and knowing the pace that suits my current fitness level,” he said.

Behind the 36-minute finish is a highly structured and disciplined training regimen. Leading up to the Putrajaya 10K, Thenuel focused heavily on targeted speedwork. Tuesdays and Thursdays were strictly reserved for dialling in his desired race pace. However, he emphasised that running fast is only part of the equation.

He dedicated his remaining training days to easy runs and, crucially, strength conditioning. “Strength training is incredibly important, especially for distance running, to ensure the risk of injury is minimised,” he noted.

Looking ahead, Thenuel is not resting on his laurels. His primary objective remains unchanged: breaking the 35-minute barrier for the 10-kilometre distance.

For the everyday runners looking to shave off time and secure their own personal bests, the champion offered some practical parting advice.

“I believe that for the 10K distance, speed training needs to be a major focus. But at the same time, managing your risk of injury is just as crucial. You can achieve this by incorporating strength training into your routine and making sure you get enough rest.”