My 2026 Goal: Running 10km Under 50 Minutes at POSB Run for Kids

 

My 2026 Goal: Running 10km Under 50 Minutes at POSB Run for Kids

Setting a clear goal changes how I train, how I think, and how I show up every day. For 2026, I have set a very specific and meaningful running target for myself: to complete a 10km run under 50 minutes at the POSB Run for Kids in November 2026.

This goal is not just about speed. It is about discipline, consistency, health, and proving to myself that steady effort over time truly compounds. I am not an elite runner, and I do not train like one. I have work commitments, family responsibilities, and days when energy is low. That is why my plan is realistic, sustainable, and designed to fit into daily life.

In this post on jameslewwenwan.blogspot.com, I am sharing my 10-month training plan for 2026, leading up to November. The plan respects two key constraints:

• Weekday runs do not exceed 40 minutes

• Weekend runs can extend up to 120 minutes

If you are a working adult with similar constraints, this plan may help you too.

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Why Sub-50 Minutes for 10km?

Running 10km under 50 minutes means maintaining an average pace of 5:00 per kilometre. For many recreational runners, this is a challenging but achievable milestone.

I chose this goal because:

• It is measurable and time-bound

• It requires structured training, not guesswork

• It pushes me out of my comfort zone without being unrealistic

• It aligns with my long-term commitment to health and discipline

The POSB Run for Kids adds extra meaning. Training for a run that supports children gives purpose beyond personal achievement.

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Training Philosophy for 2026

Before diving into the plan, it is important to state how I approach training.

My Core Principles

1. Consistency beats intensity

2. Most runs are easy runs

3. Speed is trained gradually

4. Recovery is part of training

I am not trying to run fast every day. I am training my body to handle volume, then speed, then race conditions — in that order.

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Overview of the 10-Month Training Plan

The training year is broken into four phases:

1. Base Building (Months 1–3)

2. Endurance & Strength (Months 4–6)

3. Speed & Race Pace (Months 7–9)

4. Taper & Race Readiness (Month 10)

Each phase builds on the previous one.

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Phase 1: Base Building (Months 1–3)

Objective: Build aerobic endurance and running consistency

At this stage, I am not chasing speed. I am teaching my body to run regularly without injury.

Weekly Structure

Weekdays (3–4 days):

• Easy runs: 25–40 minutes

• Comfortable pace (conversational)

Weekend:

• Long run: 60–90 minutes

• Very easy pace

Key Focus

• Build weekly mileage gradually

• Improve running form

• Strengthen joints, tendons, and muscles

During these months, my pace does not matter. Time on feet matters.

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Phase 2: Endurance & Strength (Months 4–6)

Objective: Increase stamina and introduce controlled effort

With a solid base, I begin to add structure.

Weekly Structure

Weekdays:

• Easy run (30–40 mins)

• Tempo intervals once a week (e.g. 2 × 10 mins comfortably hard)

Weekend:

• Long run: 90–120 minutes

• Last 10–20 minutes slightly faster

Key Focus

• Improve lactate threshold

• Learn to hold discomfort

• Build mental resilience

By the end of this phase, running for long durations feels normal.

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Phase 3: Speed & Race Pace (Months 7–9)

Objective: Train specifically for sub-50 pace

This is where I start teaching my body what 5:00/km pace feels like.

Weekly Structure

Weekdays:

• Interval session (e.g. 5 × 1km at 4:50–5:00 pace)

• Easy run (30–40 mins)

• Tempo run (20–30 mins near race pace)

All weekday sessions stay within 40 minutes.

Weekend:

• Long run: 90–120 minutes

• Include race-pace segments

Key Focus

• Efficiency at race pace

• Speed endurance

• Confidence building

This phase is challenging, but also the most rewarding.

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Phase 4: Taper & Race Readiness (Month 10)

Objective: Arrive at race day fresh and confident

Training volume decreases, but quality remains.

Weekly Structure

Weekdays:

• Short, sharp runs (20–30 mins)

• Light intervals or strides

Weekend:

• Reduced long runs (60–75 mins)

Key Focus

• Recovery

• Mental preparation

• Trusting the training

The goal is to stand on the start line feeling ready — not tired.

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Dealing with Real Life: Fatigue and Weather

There will be days when:

• It rains

• I am exhausted from work

• Motivation is low

On those days, I remind myself: showing up matters more than perfection.

If needed, I slow down. If needed, I shorten the run. But I do not quit the habit.

Consistency over 10 months is what gets me under 50 minutes — not heroic single sessions.

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Race Day Mindset for POSB Run for Kids

On race day in November 2026, my focus will be simple:

• Start controlled

• Hold race pace

• Trust my training

• Finish strong

Whether I finish at 49:30 or 50:30, I will know that I committed fully to the process.

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Final Reflection

Running 10km under 50 minutes is not about being the fastest. It is about becoming disciplined, patient, and consistent.

This 2026 goal represents how I want to live my life — setting clear targets, respecting my limits, and improving steadily.

The finish line at the POSB Run for Kids is just one moment. The real achievement is the person I become over the 10 months of training.

That is why I run. And that is why this goal matters.

How I Build an Exercise Habit Over Time (One Small Step at a Time)

Building an exercise habit did not happen overnight for me. In fact, for a long time, exercise felt intimidating, inconvenient, and easy to postpone. I used to think that if I could not commit to a full workout, then there was no point starting at all. Over time, I realised this mindset was the very thing holding me back.

This blog post is written from my personal perspective to share how I build up an exercise habit slowly, realistically, and sustainably. There is no extreme routine here, no sudden transformation story. Just consistency, patience, and showing up — even on days when motivation is low.

If you are someone who struggles to start exercising, or to stay consistent, I hope my approach gives you confidence that small beginnings truly matter.

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I Start Small: Just 10 Minutes a Day

When I decided to take exercise seriously, I made one very important rule for myself: start so small that I cannot fail.

Instead of aiming for long workouts, I started with just 10 minutes a day. That was it.

Why 10 Minutes Works

Ten minutes feels almost too easy. That is exactly the point.

• It removes the mental resistance to starting

• It fits into even the busiest schedule

• It lowers the fear of failure

• It builds the habit of showing up

At this stage, my goal was not fitness. My goal was consistency.

Following Simple YouTube Stretching Videos

To make it even easier, I followed simple stretching routines on YouTube. I did not overthink it. I searched for beginner-friendly videos and followed along.

These routines usually included:

• Light stretches

• Gentle mobility movements

• Basic warm-ups

• Slow breathing

I did not worry about sweating or calories. I just moved my body.

I Maintain This for Two Full Weeks

For the first two weeks, I did nothing else. No jogging, no running, no pressure.

Every day, I showed up for those 10 minutes.

Some days felt boring. Some days felt refreshing. But the key lesson was this: the habit started to feel normal.

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Transitioning to Jogging: 20 Minutes a Day

After two weeks of consistent stretching, my body felt looser and more comfortable with movement. That was my signal to move to the next step — not because I felt amazing, but because the routine was established.

From Stretching to Light Jogging

I transitioned into 20 minutes of jogging per day.

At first:

• I jogged slowly

• I took walking breaks when needed

• I focused on breathing

• I ignored pace and distance

My only rule was simple: be outside and move for 20 minutes.

Why I Did Not Rush

In the past, I made the mistake of pushing too hard too fast. That always led to soreness, exhaustion, or quitting.

This time, I reminded myself:

• Fitness is a long-term game

• There is no deadline

• Progress compounds slowly

Jogging was not about performance. It was about reinforcing the habit.

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Gradually Building Up to 40 Minutes a Day

Over the course of a year, I slowly increased my jogging duration.

Not suddenly. Not aggressively.

Just gradually.

The Long-Term Plan

My approach looked like this:

• Start with 20 minutes per day

• Maintain it consistently

• Increase duration slightly every few months

• Eventually reach 40 minutes per day

By spreading this over one full year, I allowed my body and mind to adapt naturally.

Why Slow Progress Wins

By taking my time:

• Injuries were avoided

• Burnout was reduced

• Exercise became part of my identity

I stopped thinking of exercise as something I had to do. It became something I simply do.

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Accepting Reality: Rainy Days and Tired Days

One of the biggest mindset shifts I made was accepting that not every day will be perfect.

Rain Will Happen

There will be days when:

• It rains

• The weather is terrible

• Outdoor jogging is not possible

On those days, I adapt instead of quitting.

I might:

• Do indoor stretching

• Walk indoors

• Follow a short workout video

The key is not skipping completely.

Tiredness Is Normal

There are also days when I feel:

• Physically tired

• Mentally drained

• Unmotivated

On those days, I remind myself that consistency is not about intensity.

Sometimes showing up means:

• Slowing down

• Reducing pace

• Doing the minimum

And that is perfectly fine.

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What Consistency Really Means to Me

Over time, I have learned that consistency is not about being perfect.

Consistency means:

• Showing up even when motivation is low

• Doing something instead of nothing

• Maintaining the routine, not the intensity

Some days are strong. Some days are weak. But the habit remains.

This mindset removed guilt from my exercise journey. I stopped punishing myself for “bad” workouts and started rewarding myself for showing up.

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How Exercise Becomes a Lifestyle

When exercise starts small and grows naturally, something interesting happens.

• It becomes part of your daily rhythm

• You feel uncomfortable when you skip it

• Your body starts to crave movement

That is when exercise stops being a task and becomes a lifestyle.

I no longer ask myself whether I should exercise. I ask myself how I will exercise today.

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Final Reflection

If there is one lesson I want to share, it is this:

Start small. Stay consistent. Trust the process.

Ten minutes of stretching may not look impressive, but it is powerful. It builds the habit that everything else depends on.

Over time, 10 minutes becomes 20 minutes. 20 minutes becomes 40 minutes. And one year later, you realise you have become someone who exercises daily — not because you forced yourself, but because you built the habit patiently.

This is how I build my exercise habit. One small step at a time.

Top 10 Places to Volunteer with Youth in Singapore (and Practise Mentoring Skills)

 

Discover the top 10 youth volunteer opportunities in Singapore where you can apply mentoring and communication skills to impact young lives.

Focus Keywords:

• youth volunteer opportunities Singapore

• where to volunteer with youth Singapore

• volunteer to mentor youth Singapore

• youth mentoring programmes Singapore

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Introduction: From Learning to Living the Mission

After completing our two-day “Working with Youth” course at Breakthrough Academy, we, James and Yuli, felt equipped and inspired — but also challenged.

We had learned the skills of empathy, active listening, and empowerment. The next step was to apply them. The big question:

Where can we practise what we’ve learned and make a lasting impact on young people in Singapore?

Thankfully, Singapore offers many opportunities to work with youth — from mentoring at-risk teenagers to running community events or leading workshops. Here are the top 10 places to volunteer and turn your passion into purpose.

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1. Youth Corps Singapore – National Platform for Youth Volunteerism

Website: www.youthcorps.gov.sg

As the national movement for youth volunteerism, Youth Corps Singapore (YCS) is the best place to start. It brings together passionate youths and adult volunteers to serve in projects across education, inclusion, and mental wellness.

Volunteer roles:

• Mentor or team leader in community projects

• Facilitator for youth workshops

• Event or campaign volunteer

Why it’s great:
YCS integrates reflection and learning into every project — helping you grow both personally and professionally. You’ll get to apply connection before correction in real scenarios.

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2. Singapore Children’s Society – Empowering Youth at Risk

Website: www.childrensociety.org.sg

With over 10 service centres, the Singapore Children’s Society (SCS) supports children and youth who face family or academic challenges.

Roles available:

• Youth mentor or homework buddy

• Programme assistant for youth activities

• Life-skills workshop facilitator

Why it’s valuable:
You’ll gain first-hand experience in counselling-style conversations and supporting at-risk youth — perfect for practising your active listening and empathy skills.

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3. Boys’ Town – Rebuilding Lives, Restoring Hope

Website: www.boystown.org.sg

Boys’ Town works with youth from troubled backgrounds, providing residential care, family support, and skills training.

Volunteer opportunities:

• Mentor or “big brother/sister”

• Skill-based volunteer (sports, cooking, computers)

• Event facilitator for camps or outings

Why it’s powerful:
Here, you’ll see the real-world application of emotional regulation and trust-building — essential lessons from the Breakthrough Academy course.

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4. TOUCH Youth – Engaging Youth in the Digital Age

Website: www.touch.org.sg/youth

TOUCH Youth, part of TOUCH Community Services, focuses on digital wellness, mental health, and character development.

Ways to serve:

• Assist in youth outreach events

• Conduct cyber wellness workshops

• Facilitate school or online dialogues

Why it’s special:
It’s perfect if you want to work with youth through technology and media. You’ll practise guiding conversations on self-worth and resilience in today’s digital world.

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5. Fei Yue Community Services – Building Bridges with Youth

Website: www.fycs.org

Fei Yue operates several Youth and Family Centres that provide mentoring, counselling, and skills programmes for youth.

Volunteer roles:

• Youth mentor or buddy

• Workshop assistant

• Event helper during outreach projects

Why it’s meaningful:
You’ll gain a holistic view of youth work — understanding how family, school, and community factors interact in shaping young lives.

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6. REACH Youth Powerhouse – Empowering Youth from the Heartlands

Website: www.reach.org.sg

Based in the West, REACH Youth Powerhouse focuses on mentoring youths through sports, arts, and education.

Volunteer options:

• After-school mentor

• Sports coach (basketball, futsal, etc.)

• Camp facilitator

Why it’s fulfilling:
REACH provides hands-on, heart-centred experiences — helping you connect with youths who need positive role models most.

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7. Beyond Social Services – Breaking Cycles of Disadvantage

Website: www.beyond.org.sg

Beyond Social Services helps children and youth from low-income families avoid delinquency and build resilience.

Volunteer opportunities:

• Community engagement volunteer

• Homework or enrichment tutor

• Neighbourhood youth project leader

Why it’s valuable:
You’ll apply everything from empathy to behaviour management, directly supporting youths in challenging environments.

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8. Mentorship Programmes – Guiding Youth One-on-One

If your interest lies in personal mentoring rather than group work, consider joining a mentorship initiative:

• Mentor Me Singapore – mentorme.sg
  Matches mentors with youths seeking guidance in life or career.

• CampusImpact – campusimpact.org.sg
  Partners with schools to provide character and leadership mentoring.

• Babes Pregnancy Crisis Support – babes.org.sg
  Supports young women through difficult circumstances.

Why it’s rewarding:
You’ll use your coaching and GROW model techniques to empower individuals directly — fostering growth and self-awareness.

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9. Faith-Based and Grassroots Organisations – Community in Action

Many local religious and community organisations offer platforms for youth engagement:

• Church youth ministries (Hope Church, City Harvest, Cornerstone, etc.)

• Mosques and Temples with youth outreach wings

• Community Clubs (CCs) under the People’s Association (PA)

Roles include:

• Youth small-group leader or facilitator

• Event or camp volunteer

• Workshop assistant for youth interest groups

Why it’s impactful:
Grassroots and faith-based volunteering allows you to practise community building and leadership while staying grounded in service.

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10. Starting Your Youth Work Journey

If you’re new to volunteering, follow this five-step approach:

1. Identify your passion area — mentoring, education, counselling, or sports.

2. Choose one organisation that resonates with your values.

3. Start small — commit to a few hours a week or a monthly event.

4. Reflect regularly — what went well, what challenged you, what you learned.

5. Stay consistent — youth respond best to familiar, reliable mentors.

Remember, your consistency and authenticity will often mean more to a youth than your advice.

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Conclusion: Turning Compassion into Action

The journey from classroom learning to community action is where true growth happens.

Our time at Breakthrough Academy taught us how to work with youth — but volunteering taught us why it matters.

Every conversation, every activity, every listening moment can shape a young person’s life. Whether through Youth Corps Singapore, Children’s Society, or REACH Youth, there’s always a place for willing hearts.

As we often remind ourselves:

“Transformation begins with connection — and connection begins with showing up.”

So take that first step. Volunteer, mentor, and help the next generation break through.