Training Plans

For 18-year-olds and above, these plans are suitable for runners of all skill levels and will certainly help to unleash your running potential. Each plan offers coaching, camaraderie, and the inspiration that comes from running with others.

No matter where you are on your running journey, your training will be supported in a welcoming atmosphere by coaches who encourage you to pursue your goals and have fun.



Plan A

Training Plan for a 5km/10km Distance

Developed by Run Fast Academy, this plan comprises:

• 5-Week training plan based on running 3 times per week.

• 5 Online classes in 3 different languages (Mandarin, Malay and English). - view schedule

• 1 Group training class. - view schedule

• Access to RFA coaches in the Q&A sessions (private group chat).

• Supportive coaches to keep you inspired and motivated.

• Price RM59.00.


Note: This plan is available on a first come, first served basis. All session dates and locations are subject to change.



Plan B

Training Plan for a Half Marathon/Full Marathon Distance

Developed by Run Fast Academy, this plan comprises:

• 5-Week training plan based on running 3 times per week.

• 5 Online classes in 3 different languages (Mandarin, Malay and English). - view schedule

• 1 Group training class. - view schedule

• Access to RFA coaches in the Q&A sessions (private group chat).

• Supportive coaches to keep you inspired and motivated.

• Price RM69.00.


Note: This plan is available on a first come, first served basis. All session dates and locations are subject to change.



Plan C

Training Plan for Beginners

Training Plans written by Jeff Ross - view details 

• Requires 2-3 days running per week.

• A 4-week training plan for new runners or those returning from a long break without exercising.

• This plan contains speed workouts, strength workouts, easy runs and coach advice.

• You can choose your training plan start date after purchase, and we’ll send your training on a weekly basis for you to follow by yourself.

• You’ll get direct access to Total Running Club’s head coach (Jeff Ross) via the fortnightly ‘Ask Coach’ online Q&A Zoom sessions.

• Training Plan credit valid for 12 months from date of purchase.

• Price RM59.00.


Note: This plan is available on a first come, first served basis. All session dates and locations are subject to change.



Plan D

Speed Booster (For Non-Beginners)

Training Plans written by Jeff Ross - view details

• Requires 3-5 days running per week.

• A 4-week training plan for non-beginners, designed to sharpen up speed and fitness.

• This plan contains speed workouts, strength workouts, easy runs and coach advice.

• You can choose your training plan start date after purchase, and we’ll send your training on a weekly basis for you to follow by yourself.

• You’ll get direct access to Total Running Club’s head coach (Jeff Ross) via the fortnightly ‘Ask Coach’ online Q&A Zoom sessions.

• Training Plan credit valid for 12 months from date of purchase.

• Price RM59.00.


Note: This plan is available on a first come, first served basis. All session dates and locations are subject to change.



Group Running Class

Group Running Class for All Ability Levels

Developed by Total Running Club - view details

• Coached running classes in Kuala Lumpur, Bangi and Subang Jaya, led by Total Running Club’s Head Coach Jeff Ross, and his experienced team.

• Optimise your running technique.

• Improve your speed, strength and fitness.

• Work harder within a group environment.

• Have fun with like-minded runners.

• Class credit valid for 12 months from date of purchase.

• Price RM40.00 (1 Class); RM175 (5 Classes)


Note: This plan is available on a first come, first served basis. All session dates and locations are subject to change.