Running and Sightseeing Fun

This running program is perfect for anyone looking to start a running habit or training for a 10K, half, or full marathon. Let’s run together, go further, and live healthier!

Total Distance: 4 km – 6 km
Location: Tuen Mun Tang Shiu Kin Sports Ground (屯門鄧肇堅運動場)
Meeting Point: G/F under West Stand (西大看台,下面地下) near the ladies' room in Tang Shiu Kin Sports Ground. Pls see the location photos in the album. (If lost, call Benny at 92100999 when you arrive.)
***Please bring $5 to get a key of Locker if you wish to use the public lockers.

How to Get There: About a 15-minute fast walk from either Siu Hong MTR Station or Tuen Mun MTR Station.

Details:
We will start with a light jog and stretching.
Warm-up Jog: 2-4 laps (400m)
Catch-up easy Run: 2 laps x 400m
Interval Training: 6–10 laps x 400m (Everyone can run at their own pace)
and end with simple strength moves and post-run stretches.

How the Interval Workout Works
For the main interval session, we will run single 400m laps at your faster, controlled pace on the track, taking a few minutes to rest and recover between each effort. You can complete between 6 to 8 laps depending on how you feel,
Please wear a watch with a lap timing function to check your time if you have one.

Why Interval Running?
Interval running alternates short bursts of higher-intensity effort with rest periods. It is one of the most effective ways to build speed, improve endurance, and boost heart health faster than steady-state jogging.

This running program is perfect for anyone looking to start a running habit or training for a 10K, half, or full marathon. Let’s run together, go further, and live healthier!

Total Distance: 4 km – 6 km
Location: Tuen Mun Tang Shiu Kin Sports Ground (屯門鄧肇堅運動場)
Meeting Point: G/F under West Stand (西大看台,下面地下) near the ladies' room in Tang Shiu Kin Sports Ground. Pls see the location photos in the album. (If lost, call Benny at 92100999 when you arrive.)

How to Get There: About a 15-minute fast walk from either Siu Hong MTR Station or Tuen Mun MTR Station.
Please bring $5 to get a key of Locker if you wish to use the public lockers.

Details:
We will start with a light jog and stretching.
Warm-up Jog: 2-4 laps (400m)
Catch-up easy Run: 2 laps x 400m
Interval Training: 3–5 laps x 800m (Everyone can run at their own pace)
and end with simple strength moves and post-run stretches.

How the Interval Workout Works
For the main interval session, we will run single 800m laps at your faster, controlled pace on the track, taking a few minutes to rest and recover between each effort. You can complete between 3 to 5 laps depending on how you feel,
Please wear a watch with a lap timing function to check your time if you have one.

This running program is perfect for anyone looking to start a running habit or training for a 10K, half, or full marathon. Let’s run together, go further, and live healthier!

Total Distance: 4 km – 6 km
Location: Tuen Mun Tang Shiu Kin Sports Ground (屯門鄧肇堅運動場)
Meeting Point: G/F under West Stand (西大看台,下面地下) near the ladies' room in Tang Shiu Kin Sports Ground. Pls see the location photos in the album. (If lost, call Benny at 92100999 when you arrive.)
***Please bring $5 to get a key of Locker if you wish to use the public lockers.

How to Get There: About a 15-minute fast walk from either Siu Hong MTR Station or Tuen Mun MTR Station.

Details:
We will start with a light jog and stretching.
Warm-up Jog: 2-4 laps (400m)
Sprint Run (60%-70%) : 100m x 2
Tempo Run : 5–10 laps x 400m (Everyone can run at their own pace)
and end with simple strength moves and post-run stretches.

How the Tempo Workout Works
For the main tempo session, we will run continuously at a controlled tempo effort (around 80%–90% of your max effort or heart rate) on the track—a pace often described as "comfortably hard." We will maintain this steady speed for a set duration or distance, and you can adjust your pace based on how you feel. Please wear a watch with a lap-timing function to check your time if you have one.

Run Why Tempo Running ?
Tempo running at 80%–90% intensity trains your body to clear lactic acid more efficiently, effectively raising your lactate threshold. It is one of the best ways to build mental stamina, improve overall running economy, and help you maintain a faster pace for longer distances without fatiguing as quickly.