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Aloysius David

@aloruns_

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Run Coach & EP | 3:07 M | 1:21 HM
Founder @alorunlab
📧 [email protected]
My run & rehab plans ⤵

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If 5K feels hard, it’s usually a training structure problem — not motivation.

This is a simple, evidence-based setup:
• 2–3 easy aerobic runs
• 1 quality session
• 1 long run
• 2 strength sessions

Example week:
Mon — Easy 30min + strength
Tue — Easy 25–40min + strength
Wed - Rest
Thu — Intervals / tempo (30–40min total)
Fri - Rest
Sat — Long run 50–70min
Sun - Recovery

Run easy most of the time. Build volume first. Let fitness adapt.

#5ktraining #runningeducation #runcoach #beginnerunners #runsmart taken in Perth, Western Australia by @aloruns_

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10 months ago

While we were in Perth, we lined up a shoot with @aloruns_ who’s been seriously growing on Insta lately. Had limited time but still managed to create this. taken in WA Athletics Stadium by @aloruns_

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8 months ago

This year is about structure, not rush.

A clear build:
• 12 weeks to the HBF Run for a Reason
• Sydney Half pacing friends under 90
• 16 weeks toward a 2:50 marathon at the Perth Running Festival

I enjoy high mileage, so the year follows Arthur Lydiard–style principles: periodised blocks across the year with repeated base → peak → taper phases.

Same principles throughout:
aerobic development, progressive overload, patience.

Whether you’re chasing a PB or just trying to stay healthy and consistent, the goal is the same:
build fitness in layers, respect load, and avoid avoidable injuries.

No shortcuts.
Just stacking good weeks.

#5ktraining #runningeducation #runcoach #beginnerunners #runsmart taken in Perth, Western Australia by @aloruns_

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8 months ago

11.10.26 🏃‍♂️
Don’t drop the salt.
Same time next year.

Chip: 3:07:31
Strava: 3:05:36 taken in Perth, Western Australia by @aloruns_

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9 days ago

Came into this one chasing sub-80.

Turned into a much tougher day than expected. Left leg went numb, HR was spiking, and both legs felt heavy from early on.

Had to grind the whole way just to hang on for a 20-second PB.

Even though I missed the goal, seeing the runners I coached achieve theirs made this block incredibly rewarding. The people and atmosphere made this one special.

Back to the drawing board for sub-80.

📸 Thanks to @kareemsupadi, @broberryman and @northsouth.live for the content on this run.

#runner #mara #running #training #fits
Official time: https://bluechipresults.com.au/myresults.aspx?CId=11&RId=1975&EId=3&AId=7114 by @aloruns_

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5 months ago

The hardest part of race week?
Doing less.

Legs feel weird.
You suddenly question your fitness.
You want to squeeze in “one more session”.

But the work is already done.

My focus during taper week:
• Reduce volume, not frequency
• Easy runs + short strides
• Prioritise sleep, carbs & hydration
• Stay relaxed and trust the process

Fresh legs > panic training.

Save this for your next race week 🤝
What’s your goal for HBF? 👇

#hbfrunforareason #running #mara #fitnesslife #health taken in Perth, Western Australia by @aloruns_

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5 months ago

Sydney gave us a lesson instead.

We came in chasing sub-90.
The course had other plans.

Heavy legs. Humid air. Long kilometres.
But somewhere along the way, the goal stopped being pace.

It became about staying in the fight.

Some races test fitness.
Some test patience.
Some show you exactly where you need to grow.

We’ll be back.
Stronger. Smarter. Hungrier.

#runner #mara #fyp #run #training taken in Sydney, Australia by @aloruns_

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5 months ago

Good day in the lab 🤝
36:51.

#mara #runner #train #health #wellness
Offical time: https://www.wamc.org.au/race-results/details/273619results taken in Perth, Western Australia by @aloruns_

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6 months ago

First Hyrox in the books.
1:15:12 of lungs, lactic and finding another gear.
Did it with the boys and somehow got hooked.
Would do it again tomorrow.

#running #runner #marathon #training #health #ﬁtness #wellness #strength #motivation #lifestyle #journey #muscle #fyp #cardio #hybridathlete taken in Melbourne Convention and Exhibition Centre (MCEC) by @aloruns_

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10 months ago

WE DID IT 💪💪

After missing out at PRF last week, I couldn’t shake the feeling — I knew it came down to one thing: salt tablets. All that training, all that effort. I just had to go again. Had to stop the watch once for a toilet break so the toilet time was 2:56 and the final time including the toilet break was 2:57.

I was super sore on Monday, but I used the week to recover smart — a few easy runs, a mini taper, and by Sunday, the legs were ready to give it another shot. This time, I went in more conservative, mindful of my tendency to cramp. Gels every 6km, 800mg of sodium every 25 mins — and it worked.

Couldn’t have done it without the team. Huge thanks to @camcise for pacing and carrying what felt like a full electrolyte store on his bike, and to @rallywithkammy for keeping an eye on effort and checking in every 10km.

Thank you everyone for following this journey — after all the setbacks and lessons, we finally did it. 🙌🔥

#running #runner #marathon #training #health #ﬁtness #wellness #strength #motivation #lifestyle #journey #muscle #fyp #cardio #hybridathlete taken in Perth, Western Australia by @aloruns_

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a year ago

Road to 42: Day Race day 🏃

Yesterday was tough. I was on pace for a 2:59 marathon and feeling strong until around 25 km when my calves locked up completely. I could barely walk, let alone run. The electrolytes gave me brief relief, but I was sweating out so much salt that I couldn’t keep up. I stretched, pushed through, and crossed the line in 3:06 on the watch — 3:17 overall 🕒.

It’s not the sub-3 I trained for, but it’s a race I’ll never forget. Every cramp, every pause, every bit of pain reminded me how much this journey means to me 💪. I’m so grateful for everyone who’s followed along and supported me — you kept me going when I wanted to stop ❤️.

This isn’t the end. I’m already recovering and planning to go again soon, this time with salt tablets on board 🧂. The work’s been done — now it’s just about redemption🔥.

#running #runner #marathon #training #health #ﬁtness #wellness #strength #motivation #lifestyle #journey #muscle #fyp #cardio #hybridathlete taken in Perth, Western Australia by @aloruns_

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a year ago

Road to 42: Day 117/117 🏁

Race day is finally here, after a lot of procrastination with the boys we finally got our race bibs and race day strategy sorted 🫡

Nerves are definitely causing a lot of anxiety atm but it’s all part of the journey, lots of mixed feelings about how things are going to go tomorrow but it’s time to lock in and put the last 117 days of training to use 💪

Thank you guys for following the journey and let’s rip tomorrow 🫶

#running #runner #marathon #training #health #ﬁtness #wellness #strength #motivation #lifestyle #journey #muscle #fyp #cardio #hybridathlete taken in Perth, Western Australia by @aloruns_

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a year ago