Note:
If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)
By Miss Rajendran
BK Pradeep's 10km Progressive Improvement in Running.
2012 - 1hr 17min
2013 - 1hr 06min
2014 - 56min 32sec.
BK Pradeep, 32, joined our running programme around mid-December 2013. He was looking forward to running the marathon races but decided to run the 10km and half-marathon for a start. When he joined us, we found him slow as he had a personal best time of 1hr 06min for 10km race.
Over time, he reduced his time from 59min, a week before the 350 NTUC INCOME RUN 2014, to 56min 32sec, on the day of the race.
We decided to interview him as he has less time to train and he does what he can with a limitation of 2 to 3 training days per week to train for his races.
I believe that it would inspire many to take a positive attitude and take a long term approach to run.
If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)
By Miss Rajendran
BK Pradeep's 10km Progressive Improvement in Running.
2012 - 1hr 17min
2013 - 1hr 06min
2014 - 56min 32sec.
BK Pradeep, 32, joined our running programme around mid-December 2013. He was looking forward to running the marathon races but decided to run the 10km and half-marathon for a start. When he joined us, we found him slow as he had a personal best time of 1hr 06min for 10km race.
Over time, he reduced his time from 59min, a week before the 350 NTUC INCOME RUN 2014, to 56min 32sec, on the day of the race.
We decided to interview him as he has less time to train and he does what he can with a limitation of 2 to 3 training days per week to train for his races.
I believe that it would inspire many to take a positive attitude and take a long term approach to run.
An Interview With Pradeep.
What was your personal best time in the past?
In the past, In 2013 NTUC INCOME RUN, I ran 1hr 06min for 10km race. About a week ago, during my practice run, I did my first sub-1 hr run in 59min 15sec. In the 2014 NTUC INCOME RUN, my personal best was 56min 32sec.
When did you take up running?
My wife introduced me to Marathon, first I took part in the 10Km and ran in 2012 took 1hr 17min. I was not under any guidance and trained by myself and did 1hr 06min in 2013 and decided to train under Coach Rameshon. So, I started training from the beginning of Jan'14.
My wife introduced me to Marathon, first I took part in the 10Km and ran in 2012 took 1hr 17min. I was not under any guidance and trained by myself and did 1hr 06min in 2013 and decided to train under Coach Rameshon. So, I started training from the beginning of Jan'14.
Are you happy with your time?
Yes, it has, in fact, boosted my confidence, and I am aiming to do a sub-55min in the next few weeks from now.
Yes, it has, in fact, boosted my confidence, and I am aiming to do a sub-55min in the next few weeks from now.
How was the organisation of the race?
NTUC was the organisers, I do rate them as a well-planned event. The key highlight of the race was the pacers. They allowed me to follow and I did well because of them. There were also planned water breaks,
NTUC was the organisers, I do rate them as a well-planned event. The key highlight of the race was the pacers. They allowed me to follow and I did well because of them. There were also planned water breaks,
Any suggestions that you would like to give to the runners to improve the race timing?
Practice to reach your target, keep cool and be relaxed while running. Check the race route the previous day and make your strategy and then execute it.
Practice to reach your target, keep cool and be relaxed while running. Check the race route the previous day and make your strategy and then execute it.
What is your next goal and long term goal?
My goal to run sub-2hr15min in half - marathon races of the future, like in the Army - Half Marathon 2014.
Note:
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 a 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 swift.rameshon@gmail.com.
