Marathon szn is here and if you’re lacing up for your next race, take it from two guys who’ve been there, done that, and still breaking PBs.
Meet Asyraf Kamal and Azwan Bunjing (aka Awan Run), runners who’ve conquered world-class marathons from Boston to Osaka, and learned the hard way that training isn’t about running yourself into the ground. It’s about training smarter.
Together with Garmin Malaysia, they’ve dropped five tried-and-tested tips to help you run stronger, avoid injuries, and maybe even snag that personal best.
Meet the Runners
- 🏃 Mohd Asyraf Bin Azmi
- Sub-elite Malaysian marathoner.
- Personal Best: 2:33:48 (Seoul Marathon 2024).
- Represented Malaysia at several World Marathon Majors.
- Runs with the Garmin Forerunner 265 and HRM-Pro Plus.
- Nor Awanis Binti Rosli (Awan)
- Avid recreational runner and community leader.
- Completed multiple marathons with strong finishes.
- Actively promotes running through Garmin Run Club Malaysia.
- Relies on the Garmin Forerunner Series and HRM sensors.
- Together, they’re part of the Garmin Run Asia Series, a community initiative that inspires runners across the region.
The Training Formula
For Boston and Osaka, Asyraf and Awan trained for months, following weekly structured plans that went beyond simply “run long, run fast.” With Garmin Coach and Garmin Connect, they fine-tuned every session using science-backed data.
1. Stick to a Weekly Rhythm
- Easy Runs to build aerobic base.
- Intervals & Tempo Runs to improve speed and lactate threshold.
- Long Runs on weekends to simulate race conditions.
- Recovery Days monitored with Garmin Body Battery and Morning Readiness.
“Garmin’s training load balance helps me know when to push and when to recover. It’s not guesswork anymore,” says Asyraf.
2. Know Your Numbers
- VO₂ Max to measure endurance potential.
- Lactate Threshold Alerts to train at the right intensity.
- Heart Rate Variability (HRV) Status to avoid overtraining.
For Awan, who juggles training with daily life, these insights made the difference:
“My watch reminds me when I need to slow down recovery is just as important as mileage.”
3. Train Smart, Not Just Hard
The duo used:
- Metronome & Cadence Alerts for efficient stride.
- PacePro™ for real-time pacing strategy.
- Structured Workouts synced via Garmin Connect.
- Music storage on Forerunner 265, keeping them motivated without carrying a phone.
4. Simulate the Race Environment
- Boston’s hilly terrain and Osaka’s cool weather demanded specific preparation.
- ClimbPro™ helped Asyraf prepare for Boston’s rolling hills.
- Weather & Performance Condition Widgets let Awan adjust pace on humid training days.
“Simulating the course profile on my Garmin gave me confidence, I knew exactly what to expect,” says Asyraf.
5. Balance Training and Life
Both runners stressed the importance of balance. Garmin’s ecosystem — from Sleep Tracking to Stress Monitoring helped them manage recovery, nutrition, and mental focus.
Tools of the Trade
- Asyraf’s Gear: Forerunner 265 + HRM-Pro Plus
- Awan’s Gear: Forerunner Series + HRM-Fit
These devices weren’t just watches, but training partners, providing real-time insights, personalized coaching, and post-run analytics that shaped their marathon readiness.
Beyond the Finish Line
Asyraf and Awan’s journeys highlight one truth: running is personal, but you never run alone. With Garmin Run Club Malaysia (@garminmalaysia) and the Garmin Run Asia Series, they continue to inspire runners of all levels to push boundaries.
And with the Forerunner Series and HRM sensors, every runner from beginners chasing their first 5K to elites eyeing a marathon PB — can access the same science-backed tools that powered Asyraf and Awan through Boston and Osaka.