Tempo Cruise Intervals @ SCSM18 Training

Tempo Cruise Intervals @ SCSM18 Training

Operation Sunbird 2018 has progressed into the 2nd half of the structured training program with long tempo/cruise intervals of 28-30km at Marathon Pace.

With the BaseBuild phase of building a firm foundation, the Sunbird trainees were able to hit the training targets of their long run progression with good results.

Hydration and nutrition pre-training, in-training and post-training are the emphasis at this stage to get their race day fueling plans tested and sorted out.

The Sunbirds went through 2 hard sessions of cruise intervals at 28km (Mt. Faber) and 30km (Sports Hub) at Marathon Pace over the past 2 weekends.  These sessions served as progression to develop their aerobic and speed endurance for the Half and Marathon distances.

The purpose of these long runs were to condition the runners for the heat and humidity, as well as to delay fatigue leading to the onset of cramping and ‘hitting the wall’.  With the successful completion of the past 2 long runs, albeit with thresholds being breached at some point of the later stages of the workouts, the Sunbirds have come away with better understanding of their pace and efforts to manage a sustainable speed to be able to complete a marathon without breaking down.

The Sunbird trainers have played an instrumental role in all these weeks to guide and advise the trainees on their training requirements as well and provide tips and experiences on how to overcome the many challenges faced by marathoners hoping to complete strong and compete for performance targets.

With 5 weeks remaining to SCSM race day, the Sunbirds will go into their longest runs yet in the program for another 2-3 weeks before entering the Tapering phase.  Optimal Pace running will also be injected into the training as the Sunbirds fulfil their requirements for good paced running at Marathon Pace for 70-80% of their marathon (Half/Full) distances.

All runners training for SCSM18, NYC Marathon, OSAKA, Kyoto, Seoul, Taipei Marathons, including those looking to manage their weight and get into racing weight and shape are encouraged to join our tried and tested marathon training program.

The Sunbirds Progress Into The Intensity Phase!

 


Operation Sunbird 2018 – 12-Weeks Structured Marathon Program

Are you looking for a proven results-oriented marathon training program to help you achieve your desired performance targets at your upcoming Key Marathon Race?

Team FatBird is happy to launch Operation Sunbird – our tried and tested 12-week FlightZONES structured training program to support your marathon training preparations for the Standard Chartered Singapore Marathon (SCSM) 2018 and other year end international marathons (Chicago, New York, Berlin, Seoul, ChunCheon, OSAKA).

Training Program details and registration HERE!

 

Team FatBird also has a Corporate Run & Marathon Training Program to prepare employees of companies and institutions for the Standard Chartered Marathon Singapore (SCMS).  Write to info@teamfatbird.com OR Check Out Program Details Here!

Marathon Pace Transition @ SCSM18 Training

Marathon Pace Transition @ SCSM18 Training

After a good 4 weeks of base building at Operation Sunbird 2018, Team FatBird‘s 12-week marathon training program for Standard Chartered Singapore Marathon (SCSM), The Sunbirds moved into week #5 with a lower-mileage week but with increased intensity to Marathon Pace.

Because of the wet weather and raindown islandwide, the scheduled long run trail workout at MacRitchie Reservoir was modified to go by the roads instead of the muddy trail terrain (to avoid any unwanted slippages and injuries).

As most of our Sunbird ladies were at the Great Eastern Women’s Run (GEWR), the turnout was trimmer but not in anyway less enthusiastic about the training.

Although the roads were wet and made for more difficult traction and grounding, the light drizzle provided excellent cooling weather to Sunbirds throughout the long run along the Reservoir enclaves.

There were little issues to the Sunbirds transition from a Basebuild Pace to a faster Marathon Pace for the 12km for HMers and 21km for FMers.  A number of the Group 4 trainees even extended their longest distances ran, although not without some niggling feedback in their legs after the workout – an important lesson on not going too fast on the volume/mileage without a good base being built.

The MR and Peirce Reservoir rolling hills provided good training stimulus to build leg strength, so essential for improving the Sunbird’s speed endurance for marathon races.

Training concluded at 10.30am with a very slight drizzle and a flock of happy and satisfied Sunbirds who were grateful they turned up for a fruitful and enjoyable workout.

As it were, we received great news of our Sunbirds scoring many Personal Bests and solid run timings at the GEWR later that morning.

We will welcome back the Sunbirds to Week #6 of training where we will breach the 30km distance with the aid of cruise/tempo intervals.

All runners training for SCSM18, NYC Marathon, OSAKA, Kyoto, Seoul, Taipei Marathons, including those looking to manage their weight and get into racing weight and shape are encouraged to join our tried and tested marathon training program.

The Sunbirds Transitioned To Marathon Pace With Ease!

 


Operation Sunbird 2018 – 12-Weeks Structured Marathon Program

Are you looking for a proven results-oriented marathon training program to help you achieve your desired performance targets at your upcoming Key Marathon Race?

Team FatBird is happy to launch Operation Sunbird – our tried and tested 12-week FlightZONES structured training program to support your marathon training preparations for the Standard Chartered Singapore Marathon (SCSM) 2018 and other year end international marathons (Chicago, New York, Berlin, Seoul, ChunCheon, OSAKA).

Training Program details and registration HERE!

 

Team FatBird also has a Corporate Run & Marathon Training Program to prepare employees of companies and institutions for the Standard Chartered Marathon Singapore (SCMS).  Write to info@teamfatbird.com OR Check Out Program Details Here!