![\"\"](\"https:\/\/klhappenings.com\/wp-content\/uploads\/2025\/08\/image-10.jpeg\")
<\/figure>\n<\/div>\n\n\n(L-R) Azwan Bunjing at the Boston Marathon 2025; Asyraf Kamal at the Osaka Marathon 2025.<\/p>\n\n\n\n
Tip 1: Train with Structure, Not Guesswork<\/h1>\n\n\n\n![\"\"](\"https:\/\/klhappenings.com\/wp-content\/uploads\/2025\/08\/image-6.jpeg\")
<\/figure>\n<\/div>\n\n\nWith any sport, training without structure means that you are most likely running aimlessly, unsure of whether whatever you are doing is doing any good. For Asyraf, \u201ctraining smarter\u201d is about efficiency, longevity, and doing the right things consistently, instead of cramming in every possible workout. He believes every run should have a clear purpose, whether that\u2019s building endurance, sharpening speed, or simply recovering. \u201cEasy should be easy,\u201d he says, reminding runners that not every day needs to be a test of limits. Now, his week is broken into easy runs, speed sessions, and long runs, all guided by the data from his Garmin Forerunner 265 smartwatch. Garmin\u2019s heart rate zones and training load metrics tell him whether to push harder or scale back. Awan agrees, pointing out that even experienced runners benefit from structure. \u201cA plan keeps you accountable. It turns running into a progression, not just a habit.\u201d Whether you\u2019re training for a 5K or a full marathon, mapping your sessions with a clear goal for each day helps every run count. An ultimate tip is to make sure to plan easy days in after a hard or long training session, never do hard sessions back to back. <\/p>\n\n\n\n
Here is a structure breakdown to Awan and Asyraf\u2019s training schedule:<\/p>\n\n\n\n
Asyraf Kamal: <\/p>\n\n\n\n
\n- Monday: Rest\/recover<\/li>\n\n\n\n
- Wednesday: Speed\/double session\/mid week long run<\/li>\n\n\n\n
- Thursday: Tempo or strength<\/li>\n\n\n\n
- Weekends: Long runs or long trails<\/li>\n<\/ul>\n\n\n\n
Awan Run:<\/p>\n\n\n\n
\n- Monday: Easy run or rest<\/li>\n\n\n\n
- Tuesday: Intervals\u00a0<\/li>\n\n\n\n
- Wednesday: Easy run<\/li>\n\n\n\n
- Thursday: Strength training and threshold\u00a0<\/li>\n\n\n\n
- Friday: Rest<\/li>\n\n\n\n
- Saturday: Long run<\/li>\n\n\n\n
- Sunday: Easy run or recovery<\/li>\n<\/ul>\n\n\n\n
Boost your training by understanding your lactate threshold, find out more with Garmin <\/a>here<\/a>.<\/p>\n\n\n\nTip 2: Prioritise Rest and Recovery<\/h1>\n\n\n\n![\"\"](\"https:\/\/klhappenings.com\/wp-content\/uploads\/2025\/08\/image-5.jpeg\")
<\/figure>\n<\/div>\n\n\nIf there\u2019s one thing both athletes wish runners understood, it\u2019s that recovery isn\u2019t optional, but an active part of progress. It is surprising how many runners take recovery lightly, often leading to slow progress and being more prone to injuries. Asyraf says the opposite is often true, \u201cRest is not weakness, it’s part of the plan. Too many runners ignore recovery and are busy chasing their goals until it’s too late. Training smart means knowing when to push and when to pull back.\u201d Both runners use Garmin\u2019s Body Battery and Recovery Time features to monitor fatigue and avoid the trap of overtraining. \u201cBy having good sleep, nutrition, and rest days, it can help you to recover better and keep gaining new fitness levels,\u201d says Awan.<\/p>\n\n\n\n
Wear your Garmin smartwatch to sleep and discover the benefits you can reap <\/a>here<\/a>. <\/strong><\/p>\n\n\n\nTip 3: Mix Up Your Training to Break Performance Plateaus <\/h1>\n\n\n\n![\"\"](\"https:\/\/klhappenings.com\/wp-content\/uploads\/2025\/08\/image-7.jpeg\")
<\/figure>\n<\/div>\n\n\nSticking to the same pace and route may feel comfortable, but it won\u2019t push your performance forward. However performance plateaus is something runners shouldn’t freak out about as it is completely normal. Asyraf switches things up by giving himself fun challenges in his training. As humans we need variety, \u201c I like to change the workout routine, run with friends or a group, try different routes or tweak my weekly mileage. Sometimes the body needs variety but the key is staying consistent to breakthrough to a new personal best,\u201d he explains. Similarly, Awan adds fresh elements to his routine when plateaus happen. \u201cI personally incorporate strength training in and out of the gym, reviewing race or training data to identify weak areas which I can better work on. To keep me motivated I set short-terms goals that eventually build to a bigger one\u201d. Both runners share that the Garmin Run Club allows them to meet other runners that could be a support system and train with coaches who can help with their plateau and growth. Tip 4: Building Endurance Gradually <\/strong><\/p>\n\n\n\n![\"\"](\"https:\/\/klhappenings.com\/wp-content\/uploads\/2025\/08\/image-8.jpeg\")
<\/figure>\n<\/div>\n\n\nEndurance doesn\u2019t come overnight. For first-time 10KM or half-marathon runners, Asyraf\u2019s advice is simple: You don\u2019t have to rank on top for every run. Follow a plan, but stay flexible. Gradually build your long runs, as these sessions are where endurance and mental toughness are forged. Most importantly, Asyraf added, \u201cBeginner runners often run too fast and too often. They think every run needs to be hard which then leads to injury or burnout. Be consistent, not perfect.\u201d Awan adds that it doesn\u2019t have to be non-stop running at first, instead, mixing run-walk intervals is a smart way to adapt your body. For half-marathons, he advises practising race-day pacing and nutrition well before the event so nothing is a surprise. Both athletes utilise the GPS on their Garmin watches to track and stay within optimal training zones and know their pace throughout their run courses. <\/strong><\/p>\n\n\n\nTip 5: Use Data to Train Smarter, Not Harder<\/h1>\n\n\n\n![\"\"](\"https:\/\/klhappenings.com\/wp-content\/uploads\/2025\/08\/image-9.jpeg\")
<\/figure>\n<\/div>\n\n\nWhile Asyraf prefers his own training plan, he still uses Garmin\u2019s heart<\/a> <\/a>rate<\/a> <\/a>zones<\/a>,<\/a> pace alerts, and VO<\/a>\u2082<\/a> <\/a>max<\/a> <\/a>tracking<\/a> to guide his sessions. \u201cGarmin features help me to understand when to push and when to hold back, super useful with the data provided for marathon prep,\u201d said Asyraf. Awan has tried Garmin Coach in the past and found it especially helpful for runners returning from a break or injury. He also uses interval mode, morning readiness reports, and cadence monitoring to keep his training efficient and safe. For those unsure of how to start, the Garmin Coach is one way of building a baseline and structure for monitoring data. <\/p>\n\n\n\nFor beginners, Awan recommends starting by monitoring these metrics: <\/p>\n\n\n\n
\n- Monitor if your Heart Rates zones match your training goal of the day.<\/li>\n\n\n\n
- If the cadence number is low, check if you are overstriding. If yes, use the metronome feature.<\/li>\n\n\n\n
- Check week to week distance, make sure there is no drastic increase.\u00a0<\/li>\n\n\n\n
- Check Training Load, focus to see if all the aerobic and anaerobic load is covered, if not, adjust it accordingly through your training plan.\u00a0<\/li>\n<\/ul>\n\n\n\n
Get started with the Garmin Coach plan, your personalised running guide <\/a>here<\/a>.<\/p>\n\n\n\nGarmin Malaysia has been nurturing the running community for years through the Garmin Run Club (GRC), a well-established running network spanning major cities in Asia. Here in Malaysia, GRC offers free weekly sessions led by coaches Faiz and Akashah, making running more accessible, educational and enjoyable while helping runners achieve their personal best. The sessions take place every Tuesday at 8.30pm at Institut Sukan Negara, Bukit Jalil. Join them along with GRC\u2019s friendly pacers and stay updated by following @garminrunclubmy on Instagram.<\/p>\n\n\n\n
<\/figure>\n<\/div>\n\n\nWith any sport, training without structure means that you are most likely running aimlessly, unsure of whether whatever you are doing is doing any good. For Asyraf, \u201ctraining smarter\u201d is about efficiency, longevity, and doing the right things consistently, instead of cramming in every possible workout. He believes every run should have a clear purpose, whether that\u2019s building endurance, sharpening speed, or simply recovering. \u201cEasy should be easy,\u201d he says, reminding runners that not every day needs to be a test of limits. Now, his week is broken into easy runs, speed sessions, and long runs, all guided by the data from his Garmin Forerunner 265 smartwatch. Garmin\u2019s heart rate zones and training load metrics tell him whether to push harder or scale back. Awan agrees, pointing out that even experienced runners benefit from structure. \u201cA plan keeps you accountable. It turns running into a progression, not just a habit.\u201d Whether you\u2019re training for a 5K or a full marathon, mapping your sessions with a clear goal for each day helps every run count. An ultimate tip is to make sure to plan easy days in after a hard or long training session, never do hard sessions back to back. <\/p>\n\n\n\n
Here is a structure breakdown to Awan and Asyraf\u2019s training schedule:<\/p>\n\n\n\n
Asyraf Kamal: <\/p>\n\n\n\n
- \n
- Monday: Rest\/recover<\/li>\n\n\n\n
- Wednesday: Speed\/double session\/mid week long run<\/li>\n\n\n\n
- Thursday: Tempo or strength<\/li>\n\n\n\n
- Weekends: Long runs or long trails<\/li>\n<\/ul>\n\n\n\n
Awan Run:<\/p>\n\n\n\n
- \n
- Monday: Easy run or rest<\/li>\n\n\n\n
- Tuesday: Intervals\u00a0<\/li>\n\n\n\n
- Wednesday: Easy run<\/li>\n\n\n\n
- Thursday: Strength training and threshold\u00a0<\/li>\n\n\n\n
- Friday: Rest<\/li>\n\n\n\n
- Saturday: Long run<\/li>\n\n\n\n
- Sunday: Easy run or recovery<\/li>\n<\/ul>\n\n\n\n
Boost your training by understanding your lactate threshold, find out more with Garmin <\/a>here<\/a>.<\/p>\n\n\n\n
Tip 2: Prioritise Rest and Recovery<\/h1>\n\n\n
\n<\/figure>\n<\/div>\n\n\nIf there\u2019s one thing both athletes wish runners understood, it\u2019s that recovery isn\u2019t optional, but an active part of progress. It is surprising how many runners take recovery lightly, often leading to slow progress and being more prone to injuries. Asyraf says the opposite is often true, \u201cRest is not weakness, it’s part of the plan. Too many runners ignore recovery and are busy chasing their goals until it’s too late. Training smart means knowing when to push and when to pull back.\u201d Both runners use Garmin\u2019s Body Battery and Recovery Time features to monitor fatigue and avoid the trap of overtraining. \u201cBy having good sleep, nutrition, and rest days, it can help you to recover better and keep gaining new fitness levels,\u201d says Awan.<\/p>\n\n\n\n
Wear your Garmin smartwatch to sleep and discover the benefits you can reap <\/a>here<\/a>. <\/strong><\/p>\n\n\n\n
Tip 3: Mix Up Your Training to Break Performance Plateaus <\/h1>\n\n\n
\n<\/figure>\n<\/div>\n\n\nSticking to the same pace and route may feel comfortable, but it won\u2019t push your performance forward. However performance plateaus is something runners shouldn’t freak out about as it is completely normal. Asyraf switches things up by giving himself fun challenges in his training. As humans we need variety, \u201c I like to change the workout routine, run with friends or a group, try different routes or tweak my weekly mileage. Sometimes the body needs variety but the key is staying consistent to breakthrough to a new personal best,\u201d he explains. Similarly, Awan adds fresh elements to his routine when plateaus happen. \u201cI personally incorporate strength training in and out of the gym, reviewing race or training data to identify weak areas which I can better work on. To keep me motivated I set short-terms goals that eventually build to a bigger one\u201d. Both runners share that the Garmin Run Club allows them to meet other runners that could be a support system and train with coaches who can help with their plateau and growth. Tip 4: Building Endurance Gradually <\/strong><\/p>\n\n\n
\n<\/figure>\n<\/div>\n\n\nEndurance doesn\u2019t come overnight. For first-time 10KM or half-marathon runners, Asyraf\u2019s advice is simple: You don\u2019t have to rank on top for every run. Follow a plan, but stay flexible. Gradually build your long runs, as these sessions are where endurance and mental toughness are forged. Most importantly, Asyraf added, \u201cBeginner runners often run too fast and too often. They think every run needs to be hard which then leads to injury or burnout. Be consistent, not perfect.\u201d Awan adds that it doesn\u2019t have to be non-stop running at first, instead, mixing run-walk intervals is a smart way to adapt your body. For half-marathons, he advises practising race-day pacing and nutrition well before the event so nothing is a surprise. Both athletes utilise the GPS on their Garmin watches to track and stay within optimal training zones and know their pace throughout their run courses. <\/strong><\/p>\n\n\n\n
Tip 5: Use Data to Train Smarter, Not Harder<\/h1>\n\n\n
\n<\/figure>\n<\/div>\n\n\nWhile Asyraf prefers his own training plan, he still uses Garmin\u2019s heart<\/a> <\/a>rate<\/a> <\/a>zones<\/a>,<\/a> pace alerts, and VO<\/a>\u2082<\/a> <\/a>max<\/a> <\/a>tracking<\/a> to guide his sessions. \u201cGarmin features help me to understand when to push and when to hold back, super useful with the data provided for marathon prep,\u201d said Asyraf. Awan has tried Garmin Coach in the past and found it especially helpful for runners returning from a break or injury. He also uses interval mode, morning readiness reports, and cadence monitoring to keep his training efficient and safe. For those unsure of how to start, the Garmin Coach is one way of building a baseline and structure for monitoring data. <\/p>\n\n\n\n
For beginners, Awan recommends starting by monitoring these metrics: <\/p>\n\n\n\n
- \n
- Monitor if your Heart Rates zones match your training goal of the day.<\/li>\n\n\n\n
- If the cadence number is low, check if you are overstriding. If yes, use the metronome feature.<\/li>\n\n\n\n
- Check week to week distance, make sure there is no drastic increase.\u00a0<\/li>\n\n\n\n
- Check Training Load, focus to see if all the aerobic and anaerobic load is covered, if not, adjust it accordingly through your training plan.\u00a0<\/li>\n<\/ul>\n\n\n\n
Get started with the Garmin Coach plan, your personalised running guide <\/a>here<\/a>.<\/p>\n\n\n\n
Garmin Malaysia has been nurturing the running community for years through the Garmin Run Club (GRC), a well-established running network spanning major cities in Asia. Here in Malaysia, GRC offers free weekly sessions led by coaches Faiz and Akashah, making running more accessible, educational and enjoyable while helping runners achieve their personal best. The sessions take place every Tuesday at 8.30pm at Institut Sukan Negara, Bukit Jalil. Join them along with GRC\u2019s friendly pacers and stay updated by following @garminrunclubmy on Instagram.<\/p>\n\n\n\n