KUCHING: A Sarawak record set in 2016 is being chased the slow way – early miles, long runs, and a disciplined schedule built around office hours.
To break it, Andy Yeo said he needs to maintain a race pace of about 3 minutes 47 seconds per kilometre across 42.195km at the Taipei Marathon 2025 on Dec 21.
“To attempt this record, the race pace will be about 3 minutes 47 seconds per kilometre (km). I prefer to do more aerobic long runs to increase my base fitness, which helps me sustain 42km,” he told Sarawak Tribune.
Yeo, who leads a group of seven Sarawakian runners, said the team is aiming to finish under 2 hours and 40 minutes with support from Hock Seng Lee (HSL) Land Sdn Bhd.
The Sarawak record currently stands at 2:39:57, set by Miri Malaysia Games (SUKMA) coach Mohamad Jironi at the 2016 Kuala Lumpur Marathon.
Yeo said the attempt became personal after his run at last year’s Taipei Marathon, and he decided after the Kuching Marathon in September 2025 to go after the Sarawak record.
“Last year, I achieved 2 hours 44 minutes 34 seconds at the Taipei Marathon. After the Kuching Marathon in September 2025, I decided to attempt the Sarawak marathon record of 2 hours 39 minutes 47 seconds, which was set by Mohd Jironi, a Miri Sukma coach.”
What makes the attempt unusual is how it is structured around work hours.
Most runs come after the workday ends, with the heaviest load only appearing during peak preparation.
“Most of the time, I train in the evening after work. But during marathon preparation, I do double-session training twice a week.”
The 4am starts, he said, are controlled rather than punishing.
“Normally, my 4am morning runs are easy — about 40 minutes or 10km before work. This helps me stay energetic during the day.”
Weekly mileage sits between 100km and 115km and rises to over 120km at peak.
Recovery, he said, comes down to one strict rule.
“Sleep is the best recovery. I discipline myself to sleep at least eight hours every day.”
The training week is anchored by aerobic work, with speed sessions, hill training, and long runs built around it.
“Most of my training focuses on aerobic runs to improve my base and endurance. I also do two speed workouts, one hill session, and at least one long slow distance (LSD) run each week.”
He said the least glamorous part of marathon training is also the most important.
“Aerobic base runs. Most people don’t like to run slow — they only like speed. But for a marathon, aerobic base runs are the most important, even more than speed work.”
When training becomes demanding, he stays motivated by revisiting running content and athlete quotes.
“Marathon training is always tough. I keep myself positive and motivated by watching running videos, reading quotes from world athletes, or running articles.”
On race day, he plans to break the race into sections and rely on mindset when fatigue sets in.
“I plan to go two to three seconds faster than my original race pace for the first 30km. For the final 12km, it’s always a mental game. I believe my mind can push me to achieve my target.”
Fueling is carefully planned, but he is also preparing for setbacks.
“I will use Koda Nutrition energy gels, electrolytes, and salt sticks to keep my body boosted during the race.
“If something goes wrong mid-race, I’ll still do my best to finish and forget about the targets I was chasing.”
Yeo said success is not just about the finishing time but about pushing beyond personal limits.
“For me, success isn’t just achieving goals. It also means entering a new phase and breaking through my own limitations.”
After the Taipei Marathon, he said he will accept the result regardless, take a short break, and return with a new plan for 2026.
“No matter the result, I will accept it because I know I did my best. There will be no regrets.
“I’ll take an off-season break for about a week to refresh my mind and body, recover fully, and come back with a new target plan for 2026,” he added.
