♀️ LGRA MARATHON CLASS – JUNE SERIES 2025 ♂️

Train Smarter. Run Stronger. Conquer More.
Bukit Jalil | 8:30PM – 9:45PM | 1st – 30th June 2025

Session Breakdown & Benefits:

4th June – Runner’s Strength

Focus: Building key muscle groups (glutes, core, hamstrings)
Benefit: Develops muscle endurance and posture to support long-distance running and reduce injury risk.

6th June – Hill Challenge

Focus: Short hill sprints & power strides
Benefit: Improves leg strength, explosive power, and cardiovascular conditioning for racing uphill or managing inclines.

11th June – Rhythm & Pacing

Focus: Learn how to maintain a consistent cadence and pace
Benefit: Enhances pacing control, helping runners avoid burnout and distribute effort wisely over long distances.

13th June – Breathing & Endurance

Focus: Breath control drills + continuous running
Benefit: Increases aerobic capacity and running economy, helping you run further with less fatigue.

18th June – Hill Tempo

Focus: Sustained uphill running with tempo pace
Benefit: Trains mental focus and builds strength for maintaining pace on challenging terrain.

20th June – Build a Strong Heart

Focus: Threshold training to push aerobic capacity
Benefit: Strengthens heart rate control and stamina, making your “race pace” feel easier over time.

25th June – Power Muscles for Endurance

Focus: Resistance-based drills & explosive movement
Benefit: Increases running economy by activating the right muscles and improving posture efficiency.

27th June – Long Distance Improvement

Focus: Group pacing in medium-long run format
Benefit: Builds mileage tolerance, race rhythm, and finishes the month with a performance-style simulation.

Group Training by Level – How It Works:

To ensure everyone trains at their own capacity, participants will be grouped by current fitness level & running pace:

✅ Level 1: Beginners

• First-time runners or first-time marathoners

• More focus on basic form, strength foundation, and slower pacing

• More rest intervals and guided support

✅ Level 2: Intermediate

• Runners with some race experience (10K–21K)

• Emphasis on improving pacing, form correction, and distance handling

• Moderate intensity with guided tempo runs

✅ Level 3: Advanced

• Runners training for performance (sub-2 half / sub-4 full marathon goals)

• High intensity, continuous sets, faster pace

• More technical drills and tempo execution

 Coaches will be assigned to each level to ensure safe and effective progress. Adjustments will be made weekly based on your fitness.

Contact to Join:

Jason: 016-2554068
Kelly: 017-6995214

Let’s build your best running version this June – one session at a time!

Terms & Conditions – LGRA Marathon Class June Series 2025

1. Class Validity Period
   All purchased sessions must be utilized strictly between 1st June – 30th June 2025.

2. Non-Transferable & Non-Refundable

   • All purchases are non-refundable and non-transferable.

   • No refunds will be issued for missed or unused sessions.

3. Replacement Classes

   • Missed sessions can be replaced by attending a Tuesday Night Class, subject to availability and with prior notice.

   • Replacement is allowed only within the validity period of June 2025.

4. No Carry Forward

   • Any unused sessions cannot be carried forward to July or future months.

5. Session Booking

   • Advance booking is required for each session to ensure proper group allocation and coaching setup.

   • Slots are limited and first-come, first-served.

6. Group Assignment

   • Participants will be grouped according to their current fitness level and pace.

   • Coaches may adjust groupings over time for training effectiveness and safety.

7. Punctuality

   • Participants are advised to arrive at least 10 minutes early for warm-up and registration.

   • Latecomers may not be allowed to join after the warm-up session.

8. Safety & Health

   • Participants should ensure they are physically fit to take part in the program.

   • If you have any injury or health concern, please inform the coach before the session starts.

9. Weather Policy

   • In the case of severe weather (e.g., lightning, heavy storm), the session may be delayed, modified, or canceled for safety reasons.

   • No replacement will be offered for weather-related cancellations unless specified by the organizer.

10. Code of Conduct

    • Respect for coaches, teammates, and facilities is required at all times.

    • LGRA reserves the right to remove any participant who violates safety rules or disrupts the class environment.

11. Media & Image Use

    • By participating in the LGRA Marathon Class, participants agree to allow LGRA to use photos or videos taken during the sessions for promotional and marketing purposes, including social media and printed materials.

    • If you prefer not to be featured, please notify the organizer before the class starts.