Training With Singapore’s Elite Runners

They began with fast laps of the stadium track at a pace of five minutes per kilometre.

Next, they progressed to doing intensive interval laps around the stadium. The timing was 76 seconds per lap (400 metres). Each interval was broken into 700 metres.

After that, it was a “slow” jog around the track to cool down in between intervals.

The 700-metre sessions were done ten times.


This is a sneak preview into an interval training session of Singapore’s top marathoner, Mok Ying Ren, and his running buddies – Ivan Low, Russell Ericksen and Fang Jian Yong, who are regular podium finishers.

Performing well at the beginning

At the beginning, the runners were keeping pace with each other.

Struggling towards the middle of the workout

Around the middle of the workout though, some of Mok’s running buddies appeared to be slowing down.

That was when I wondered whether the amount of fitness required for such an intensive training session would prove to be too much for even this group of elite runners.

Showed their true colours as Singapore’s top runners

They showed their true grit as Singapore’s top runners though – by digging deep and eventually managing to complete the interval sessions strongly.

Satisfied with the workout

And at the end, they were all satisfied with the workout – and this was clearly seen by a smile on each of their faces.

Click here to read more about the training session of these top runners.


  1. Interesting. 5min/k’s and 76sec 400’s is pretty slow for people of Mok’s level.

    I would expect the 400’s to be closer to 65 and the km laps at more like 4min pace?

    • Sometimes, timings are faster. Other times, they are slower – due to both physical and mental factors.

      For example, before the Bishan stadium training session, Mok had just come back from a race outside of Singapore, so he may have been affected by the travelling and the earlier race.


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