Simple way to train for Stanchart Marathon 2017

Simple way to train for Stanchart Marathon 2017


If you keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at or Please refer to website (for more information on him and his programmes)

Written By Rameshon

Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)

Masters in Education (University of Western Australia, 2005-2008)

Health is Wealth

Picture 1 – Alex Quek and Ashelyn Lee (on the extreme right) are a couple who are versatile in marathon and ultramarathon

To train like this couple, Alex Quek and Ashelyn, shown above, who can run 100km in a race with a low mileage of 30 to 50km per week, is a wonder. It is hard to believe but it is true. I even told them that they should condition more before the race. The amazement about them is that they have very good mental strength, determination and willpower. Recently, both have been doing personal best time all the time and are careful with the training plan. My usual answer to all runners is to choose race wisely, not to race frequently but handpick them.

As the couple mentioned above are getting faster, I was thinking of featuring about their progress in the coming post soon. The similar feature of training that I have given to them, I was thinking of sharing with the public who want to take up marathon running with about 4 1/2months to go for Stanchart Marathon, Singapore 2017. However, as I am writing to the general public, do take note that it is wise to train and adapt to your constitution and conditioning that one is training for. Only if you are having several injuries, go and get help from coaches, or health care people, like chiropractic doctors, orthopaedic, podiatrist, homoeopathic doctors, acupuncturist, etc. The other way around this is to be extra careful with your training. The keyword is to increase carefully on your mileage, the total miles covered per week, gradually, systematically and progressively.

When you do this, the first thing one must be aware of is to observe sensation. Top and elite athletes do this often. If the sensation comes, it is wise to know the degree of injury. If the is throughout the day, then it is called a 3rd-degree injury, and it is serious and needs attention and more rest, recovery and rehabilitation.  Maybe, it is wise not to train at all, unless one does the training that does not aggravate the injury. If the pain is intermittent, then the injury is 2nd degree. It means, it comes and goes, throughout the day. The first-degree injury is when you wake up. At first you may have sharp pain for the first 5 minutes, but it vanishes throughout the day. The pain can be very intense at first. Elite athletes are found to have this type of injury state most of the time, having to wake up with intense pain at the heel area, although they may have done all kind of stretching, strengthening and a cleverly structured programme. This type of pain is acceptable such that training can continue. Do not panic.

As such, it is wise to start a simple programme for training before you proceed to improve further. I have once interviewed a Kenyan runner and he told me that 3 months are enough for him to train, which give him the chance to get top 3 in a top-level race, provided he has done some conditioning for some months. As such, 3 months are adequate to run the marathon race. The important thing to do is to plan properly. As I usually give a specific programme for our group of Flexifitness athletes, a simple general programme is good enough for one to run a reasonable time for the marathon, as I have made 8 secondary one students cover the marathon distance, in the year 2002, with no consideration for the timing to be taken to complete. Seven of them did below 5hours, and the best runner did 3hr 41min. At present, to do this, one must be at least 18 years of age. The secondary one boys did a one-month training and it was enough for them to finish the marathon. Only a boy did more than 6 hours, but it was a sub-6hr 30min, as the latter runner was more of a sprinter type.

Having said that, I shall give a simple training programme and it will involve at least 4 days training per week. Why 4 days? In my own experience, I have run 3 times per week to run the marathon race. I have tried the programme with others. It is not a good idea as one may go through excruciating pain, and it is not worth it. It is like suicidal. If you find that you have no time, then run 5km, 10km, not the half-marathon or the marathon.

I shall give you a basic one month programme and it is wise that you somehow have to substitute if one misses training. I shall explain in my next post of how to proceed from there.

Note: This is an example of first-month training. For those who want to complete the marathon race with a reasonable time.
                         Monday              Wednesday                      Friday         Saturday/Sunday
 Week 1          3-5km (Easy)    3-5km (moderate)         3-5km            5-8km

Week 2         4 to 6km (Easy)   4-6km(moderate)       4-6km             8-10km 

Week 3         5-7km (Easy)       5-7km (moderate)        5-7km             9-11km                                                                                    
Week 4         6-8km (Easy)      6-8km (moderate)       6-8km             10-12km
Note :
(1) Easy means easy run or jog, with a heart rate ranging between 125 to 150beats per minute.
(2) Moderate run heart rate ranges between 151 and 165beats per minute.



By Narayanan
Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do the marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’  by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).

He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at

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