My First Run Clinics
The concept of My First Run Clinic is to help individuals who are now not running to take up running as a sustainable healthy recreational activity.
In line with the keep fit / work life balance objective of the event, Multi-Purpose Insurans Bhd (MPIB) will anchor this program. MPIB will challenge their staff, associates and partners to take up running to improve their health, cardiovascular fitness, some weight loss, improved BMI measurements etc with this 3 months' program.
A few of the most improved individuals and their transformation story would be featured in the run website www.mpibrun.com.my and Facebook at www.facebook.com/MPIBRun. The members of the public who wish to take up running will also be invited to join this program.
The clinics will be held at Bukit Aman Car-park, Taman Tasik Perdana, Jalan Tangling every Saturday at 7.30am from 29 September 2012 to 22 December 2012, a 3 months program.
The Training Program
We will be using a basic 4.2km route at Taman Tasik Perdana using a program loosely based on a Beginner’s Running Program by the New York Road Runners (www.nyrr.org) .
We divide the 4.2km route into 5 segments (approximately 800m per segment). Beginners would jog the first segment, brisk walk the second segment, jog the third segment, brisk walk the fourth segment and jog the fifth segment. We expect beginners to practice 3 times a week, preferably on alternate days within the week.
After each week, we increase the jog segments a little (say by 100m) and reduce the brisk walk segments a little (say by 100m) in doing the routine. The weekly routine goes on till the beginners are able to jog the full 4.2km non-stop. Usually, it takes about 5 to 8 weeks for someone who has not been running to achieve this level. After this, the participant should be able to complete the 5km or the 8 km distance at the MPIB Run 2013.
Note - Run at a conversational pace – while jogging you must be able to talk comfortably, if not, it means you are running too fast based on your fitness and capability, slow down.
We inspire, motivate and promote running as a healthy recreational activity
On 22 December 2012 at 7.30am, there will be a trial run from Padang Merbuk Car-park using the actual 5km route.
Knowledge on Health & Running
On certain Saturdays, after the run at about 8.30am, selected speakers will be invited to give a talk to impact knowledge on running. For more info, please click HERE.
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