How to train without races?

How to train without races?


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

27 March 2020

Written By Rameshon 

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

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

It is good to do breathing technique, like Pranayama (prana means lifeforce, yama means control) or Tai Chi to increase one’s lifeforce, thereby improving one’s vitality. One’s immunity goes up. To keep the mind from overthinking, it is wise to exercise the mind and body. 

One should occupy one’s mind by listening to or reading positive thinking books. There are other ways also. Instead of gossiping, one could do mantras, one word syllable that one can repeat such that there are grooves formed in the mind, and one becomes more positive towards the outlook of life. Prayer for one’s self-growth, world peace and world prosperity, helps the person himself or herself and at the same time, it helps the environment as a whole. Meditation and singing positive songs do a lot of help for the mind. 

To keep the body from restlessness, one could go to spaced out parks and do some casual walking, brisking walking or running. One can go to the gym to do exercises, like weight lifting or own body weight exercises like push-ups, sit-ups, hand swing and lunges and so on. 

As for 5km to 10km athletes, it is wise to go for at least 20 to 30 km runs. Once a week, one could do 1min cadence training x 20 to 25 reps alone or with a group. 

One could do fartlek like 2km jog, 100m fast, 100m slow, 300m fast, 300m slow jog, 200m fast and 200m jog, finishing with a 2km of easy jog. One can do a planning similar to this. 

For those who are affected by not racing Seoul and Tokyo marathon 2020, it is good to do one’s own time trial, so that one’s life goal or target is always in focus. This is a form of maintenance. A 3km or 5km time trial will be a good idea to do once or twice a week.

As we still have the Corona Virus, it is wise to keep exercising, not just stay at home and not doing anything but get ourselves to be worried even more. One could do as what I have proposed with the sharing that I have given. I wish you all the best in training consistently so that one keeps the fitness, and not lose it.


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 to do marathon in sub-3hrs. He has made 7 female runners to do sub-4 hours for 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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