📅 LGRA Running Physical Class Schedule

From 18 November 2025 Onwards

🟣 November 2025

Thursday – 20 Nov 2025

⏰ 6:30pm – 7:30pm
📍 Axiata Arena, Bukit Jalil

Sunday – 23 Nov 2025

⏰ 5:00pm – 6:00pm
📍 Stadium Bukit Jalil

Monday – 24 Nov 2025

⏰ 6:30pm – 7:30pm
📍 Axiata Arena, Bukit Jalil

Thursday – 27 Nov 2025

⏰ 6:30pm – 7:30pm
📍 Axiata Arena, Bukit Jalil

Sunday – 30 Nov 2025

⏰ 5:00pm – 6:00pm
📍 Stadium Bukit Jalil

🟣 December 2025

Monday – 1 Dec 2025

⏰ 6:30pm – 7:30pm
📍 Axiata Arena, Bukit Jalil

Thursday – 4 Dec 2025

⏰ 6:30pm – 7:30pm
📍 Axiata Arena, Bukit Jalil

Sunday – 7 Dec 2025

⏰ 5:00pm – 6:00pm
📍 Stadium Bukit Jalil

Monday – 8 Dec 2025

⏰ 6:30pm – 7:30pm
📍 Axiata Arena, Bukit Jalil

Thursday – 11 Dec 2025

⏰ 6:30pm – 7:30pm
📍 Axiata Arena, Bukit Jalil

Sunday – 14 Dec 2025

⏰ 5:00pm – 6:00pm
📍 Stadium Bukit Jalil

Monday – 15 Dec 2025

⏰ 6:30pm – 7:30pm
📍 Axiata Arena, Bukit Jalil

Thursday – 18 Dec 2025

⏰ 6:30pm – 7:30pm
📍 Axiata Arena, Bukit Jalil

Sunday – 21 Dec 2025

⏰ 5:00pm – 6:00pm
📍 Stadium Bukit Jalil

Monday – 22 Dec 2025

⏰ 6:30pm – 7:30pm
📍 Axiata Arena, Bukit Jalil

Thursday – 25 Dec 2025

⏰ 6:30pm – 7:30pm
📍 Axiata Arena, Bukit Jalil

Sunday – 28 Dec 2025

⏰ 5:00pm – 6:00pm
📍 Stadium Bukit Jalil

Monday – 29 Dec 2025

⏰ 6:30pm – 7:30pm
📍 Axiata Arena, Bukit Jalil

🟣 LGRA Running Physical Class – Programme Structure

(From 18th November onwards)

Your weekly sessions will follow a complete running development cycle, written by Coach Fern & Coach Lucky Lo, covering every essential element a runner needs to improve pace, endurance, and form safely.

🏋️♂️ 1. Strength Phase

Focus:

• Glute strength

• Ankle stability

• Hip mobility

• Core control
  Purpose: Build the foundation for faster, safer running.

🔥 2. Fartlek Phase

Focus:

• Speed changes

• Heart rate adaptation

• Rhythm control
  Purpose: Improve pace flexibility and breathing rhythm.

💪 3. Conditioning + Strength Hybrid

Focus:

• Running conditioning

• Plyometric strength

• Body alignment
  Purpose: Strengthen muscle groups that support form & prevent injury.

⚡ 4. Speed Endurance

Focus:

• Holding speed for longer distance

• Improving stride efficiency

• Increasing cadence
  Purpose: Improve overall race pace for 5km / 10km / 21km.

🏃♂️ 5. Strength Endurance

Focus:

• Hills

• Resistance running

• Glute + hamstring power
  Purpose: Build power for uphill, long runs & distance races.

💜 6. Stamina + Endurance

Focus:

• Longer continuous running

• Maintaining form under fatigue

• Improving aerobic base
  Purpose: Increase distance ability and overall durability.

⛰️ 7. Hill Cycles

Focus:

• Uphill form

• Downhill control

• Leg drive
  Purpose: Improve power, coordination & injury resilience.

🚀 8. Threshold Training

Focus:

• Lactate control

• Stronger, stable pace

• Fast-but-sustainable rhythm
  Purpose: Improve race performance for 10km & 21km.

Terms & Conditions

1. One session = One class redemption.

2. All tickets are valid for 6 months from the date of purchase.

3. Class booking is required through WhatsApp at 016-255 4068 (Jason).

4. Admission is based on an attendance-based system – you may choose any available class (Monday, Thursday, Sunday).

5. Slot availability is first come, first served.

6. Tickets purchased are non-refundable and non-transferable.

7. LGRA reserves the right to change the class schedule, coach assignment, or venue when necessary.

8. Participants are responsible for ensuring they are in suitable health and fitness condition before joining the class.

9. LGRA is not liable for any injuries, accidents, or personal items lost during training.

10. Participants must follow all coach instructions to ensure safety and effectiveness.

11. No sharing of sessions is allowed between participants unless stated under a 2-person package.

12. LGRA may capture photos/videos during classes for promotional use.

13. By joining the class, participants agree to all terms & conditions stated above.