Flow Forward

4 sessions a weekLatest session verified 25 Sep 2026

Sessions

Wednesday · 6:45pmEasyEasy 6:30+
KLCC Park (outside DOME, park-facing)
Midweek Strides, 6:45 to 7:45pm, pace groups 6'00, 7'00 and 8'00. Snickers after the run while stocks last.
Wednesday · 6:45pmEasyEasy 6:30+
Perdana Botanical Gardens, Laman Perdana (Honeycomb Canopy)
Midweek Strides, 6:45 to 7:45pm, pace groups 6'30, 7'00 and 8'00. Snickers after the run while stocks last.
Wednesday · 6:45pmEasyEasy 6:30+
Sunway South Quay (the Waterfall)
Midweek Strides, 6:45 to 7:45pm, pace groups 7'00 and 8'00. Snickers after the run while stocks last.
Saturday · 6:45amIntervalsModerate 5:00-6:30
Venue changes weekly, check the WhatsApp community
Flow Forward Saturday Morning Run Session, 6:45-8:30am. When a given week's venue is known it gets its own dated row.

Saturday 26 Sep · 5:15amLong runModerate 5:00-6:30
Dewan Tunku Canselor UM
Road to KLSCM tapering long run at Bukit Cinta. Meet at Dewan Tunku Canselor, Universiti Malaya. Arrive and warm up: 20KM 5:15am (run starts 5:30am), 10KM 6:15am, 5KM 7:15am. The 10KM and 5KM start times were not specified separately. A 5KM loop with pace groups; bring water, fuel and a blinker or headlamp. Optional breakfast at Q-Bistro, UM, after.
After: Q-Bistro, UM
Sunday 25 Oct · 7:00amSocialEasy 6:30+
Perdana Botanical Gardens
Flow Forward × FEM × head & shoulders "NO FLAKES. NO LIMITS." 2km / 4km community run, Sun 25 Oct, 7:00-11:00am.
Where this came from: the flyer↗

Schedules can change and clubs sometimes pause for a week. Always check the club’s Instagram (or message them) before you head out.