JULY LGRA NIGHT CLASS SCHEDULE
Bukit Jalil | 8:30pm – 9:45pm
Every Tuesday, Wednesday & Friday

Train smarter, move better & say goodbye to painful running — here’s your updated training journey this July

WEEK 1

✅  1 July (Tue) – Posture Reset: Run Tall, Run Right
✔️ Arm swing | Core posture | Balance drills

✅  2 July (Wed) – Runner’s Power
✔️ Strength circuits | Leg drive | Endurance boost

 4 July (Fri) – Easy Run ≠ Lazy Run!
✔️ Light pace | Good form | Breathing rhythm

WEEK 2 ( Race Week – Light & Focused)

 8 July (Tue) – Pre-Race Flow & Mental Boost
✔️ Jog + drills | Pacing confidence | Visualization tips

 9 July (Wed) – Knee Pain? Run Smarter!
✔️ Landing control | Strength | Hip-knee alignment

 11 July (Fri) – Sprint & Recover: Build Rhythm
✔️ 100m reps | Stride form | Recovery jogs

WEEK 3

 15 July (Tue) – Stride vs Cadence: Find Your Flow
✔️ Bounding | Butt kicks | Fast feet drills

 16 July (Wed) – Core Stability = Running Stability
✔️ Plank series | Controlled drills | Balance test

 18 July (Fri) – Tempo Tease: Run with Rhythm
✔️ Hold pace | Focused breathing | Smooth flow

WEEK 4

 22 July (Tue) – Footstrike Focus: Power from the Ground
✔️ Midfoot landing | Ankle work | Push-off power

 23 July (Wed) – Fast Feet, Light Legs!
✔️ High knees | Ladder drills | React speed

 25 July (Fri) – Endurance Without Burnout
✔️ Long-run form | Low HR tips | Easy effort drills

WEEK 5 ( Race Week – Stay Fresh)

 29 July (Tue) – Pre-Race Tune-Up: Light, Fast & Confident
✔️ Easy jog | Drill review | Mental sharpness

 30 July (Wed) – Glutes & Hips – Your Running Engine!
✔️ Side glutes | Hip opener | Explosive drills

All sessions guided by Coach Lucky Lo – national coach & injury-free running expert!
DM us now to lock in your July goals!

It’s not just about pace. It’s about running pain-free, strong, and smart.
Let LGRA show you how

Terms & Conditions – LGRA July Night Running Class

1. Class Participation

   • All participants must register in advance or check in early for walk-in slots.

   • LGRA reserves the right to limit the number of participants per session for safety and quality control.

2. Eligibility

   • Open to all runners aged 13 and above.

   • Participants below 18 years old must obtain parental consent.

3. Fees & Payment

   • Fees (if applicable) must be paid before joining the session.

   • No refunds for missed sessions once payment is made.

4. Coach Assignment

   • Classes are conducted by Coach Jun or Coach Tat Kien as assigned by LGRA.

   • Programme design is created and overseen by Coach Lucky Lo.

5. Class Modifications

   • LGRA reserves the right to adjust class content, location, or timing due to weather, safety, or unforeseen conditions.

6. Health & Safety

   • Participants should be in good health. Please inform coaches of any injury or condition before class.

   • LGRA and its coaches are not liable for any injuries sustained during participation.

7. Photos & Media

   • LGRA may take photos or videos during sessions for promotional purposes.

   • By joining, you grant LGRA permission to use your image unless otherwise stated in writing.

8. Cancellation or Postponement

   • In case of rain or unavoidable conditions, LGRA may cancel or postpone a session.

   • Updates will be provided via WhatsApp or the official LGRA channel.

For further inquiries, feel free to contact Jason at 016-2554068.
Train smart. Run strong. Experience the LGRA difference.