My weekly run routines

MY JOURNEY TO WEEKLY RUN ROUTINES IN SINGAPORE

I've been keeping my weekly running routines for 3 years + and as i progress from my runs from slow speed to high speed, improving my stamina and also my endurance. It didn't always start as such. Also body mass has never been better. I've become lighter as well as result of both diet and exercise and also to keep my blood pressure on control.

Year 2022

I started off with jogging 2.4 km on Saturday and Sunday in the evening as my children plays in the playground at Teban Gardens. I will accompany them and also do a light jog around the park. Every round of the park is at 343m. I always do 7 rounds. When i first job back then, my weight was 63kg and i use 19 mins just to complete the 7 rounds. Comparing what i was doing my NS time, 10min 30s. I was 8mins + off. I slowly build up my stamina. As my children were doing more activities on Saturday and Sunday, we seldom have the time to go to the playground. So i switch to doing jogging in the morning instead, i do 2.4km in the morning within 20 mins and do another 2km in the evening when i come back from work. Although i pledge to do it everyday, after a while it seems like not really sustainable. My blood pressure went up again. I was on medication and with medication and exercise, i was able to bring my blood pressure down. 

Year 2023 - Year 2025

I changed my routine to daily jogs instead. I do 5000 steps (equivalent to 4km) from Monday - Friday. i wake up at 545am and after sending my children to the public transport bus, i go and do my jogging. Normally i will start from 623am - 7am.  I will jog for at least 30mins with min. 5000 - 5800 steps being clocked. I will be in time for a quick shower before i go off to work. My work starts at 8am.

On Sat i tend to relax a bit more as i wanted to give my legs a rest where i will not give myself a timing and just to clock the 5000 steps per day. On Sunday i will do a jog around the Pandan Gardens Reservoir (6.2km), i will take about 36 - 40mins depending on my form and weather.

Recently in Sep 2025 / Oct 2025, i wanted to challenge myself to jog to 10km as i want to opt for the POSB run for 10km or going for the Half-Marathon, I checked online but the Half-Marathon that are available is only for Standard Chartered Bank. In order to participate, i need to improve my timing and also my endurance. I am able to do 14.4km within 1 hour 30mins. I wanted to target doing 21km within 2 hours. I find that by using my healthy 365 watch to count the no. of steps rather then km, i am able to complete a longer distance then i thought it is. After incorporating it into my jogging, i find that i am able to improve my endurance and speed much more.