Flow Forward

4 sessions a weekLatest session verified 20 Oct 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 24 Oct · 7:15amEasyEasy 6:30+
Sunway Square Mall, Bandar Sunway
Indoor session at Sunway Square Mall, 7:15am to 8:30am: easy run, strides and a bodyweight workout. Registration required through Flow Forward's RSVP form, including a participant waiver. Exact meeting point inside the mall announced by Fri 23 Oct.
Where this came from: the source↗
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.