Flow Forward

4 sessions a weekLatest session verified 7 Nov 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. Sessions are subject to weather and air quality; the club posts updates in its WhatsApp community.
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. Sessions are subject to weather and air quality; the club posts updates in its WhatsApp community.
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 14 Nov · 8:00amEasyEasy 6:30+
ASCARO TREC, Kuala Lumpur
Open community class. Easy-paced run from the ASCARO rooftop, 8:00am to 9:00am. 50-person cap; coffee stop during the easy-paced run. Book a Goodfest pass and class; ASCARO10 discount until 11 November. Goodfest entry is complimentary for the first 100 registrations across the event.
Where this came from: their post↗

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