Sessions

• Saturday · 6:30amTempoModerate 5:00-6:30

  Perdana Botanical Gardens (Canopy) · Flow Forward KLSCM Training Block kickoff, 6:30am threshold session. MAIN GROUP: 2KM easy warm-up then 3 x 2KM threshold (Zone 4, RPE 7-8) with 3 min recovery. STARTERS & RECOVERY GROUP: 60 min easy run at 8:00-8:30 min/km, so there is a genuinely slow option. Bring water and a towel, and allow 10-15 minutes to walk from the car park. Announced in their WhatsApp community, which is free to join via the link in their bio; they say outright "we will be posting the details" there rather than on Instagram. @flowforward.fit.

• Saturday · 7:00amSocialEasy 6:30+

  Taman Perdana Botanical Garden · "No Flakes, No Limits" 2km / 4km community run, 7:00-11:00am. Free, 500-600 slots, explicitly beginner-facing ("thinking of taking your very first step"). Registration reported FULL. @flowforward.fit.

• Saturday · 7:30amLong runModerate 5:00-6:30

  Venue and time both rotate weekly, check before you go · Flow Forward Saturday morning run. Details go to their WHATSAPP COMMUNITY (link in bio), not Instagram, which is why their IG looks quiet. NOTE we are sometimes able to SEE that week's details via the group, but members-only messages are not ours to republish: the club chose not to post them publicly, a reader cannot verify them, and they often name third parties who have not announced anything. Treat group content as context for us, never as a source for a card or the site. Last EVIDENCED public session: 25 Jul, 7:30am, Desa ParkCity Carpark 2 with @mix.my. @flowforward.fit.

Instagram

@flowforward.fit

Last verified

31 Jul 2026