Ops NightHawk Week #3 – Mt. Faber Hills Challenge

Ops NightHawk Week #3 – Mt. Faber Hills Challenge

In week 3 of Operation NightHawk 2019, Team FatBird’s 12-week structured night marathon training for Sundown Marathon progressed with base building with a long hills workout at the Mt. Faber training area.

The Mt. Faber hills with variations of long hills to hills repetitions and hills sprints, are great for building of strength and speed endurance for distance runners.

The NightHawks were given a brief of the training objectives and requirements at 7am, before setting off from SAFRA Mt. Faber Clubhouse in their respective training groups towards Mt. Faber hills.

Led by experienced FatBird trainers, the trainees built up with a warm-up from Zone 1 (FatTrim) to Zone 2 (BaseBuild) with a 5km run up to the Mt. Faber carpark for their 1.6km MF Repetitions of 2-5 loops.  The NightHawks took the opportunity to practice their uphill and downhill running form with guidance and tips given by their respective trainers.

The NightHawks did well to maintain pace and effort throughout the undulations and rolling hills so as to sustain the whole 130min of running at FlightZones (HR) Zone 2.

Many of them are progressing well with training and getting stronger with a developing aerobic base.  This aerobic base building will be important for the next phase of training where we will take them through speed endurance and honing in on sustained race paces.

The respective groups returned back to the MF Clubhouse by 9.45am, feeling satisfied and encouraged by their completion of this challenging long hills run.  As they did their static stretches, a debrief was conducted with advice dispensed for post-run rest and recovery for adaptations to training to take effect.

We will see the NightHawks next weekend for the final week of base building before moving on to the next phase of training – Speed & Strength Endurance.

 

The NightHawks Survived The Long Hills Challenge

 

 


Operation NightHawk Night Marathon Training System

Runners preparing for the Sundown Marathon and other marathon races (Gold Coast, London, Paris, Boston, Taipei) in 2019 are encouraged to sign up for NightHawk Marathon Training to benefit from structured group training led by qualified and experienced Team FatBird marathon trainers.

 

Training Program details and registration HERE!

 

Team FatBird also has a Corporate Run & Marathon Training Program to prepare employees and running clubs of companies and institutions for local and international running races.  Write to info@teamfatbird.com OR Check Out Program Details Here!

 

Gold Coast Marathon 2019 – Running Clinic

Gold Coast Marathon 2019 – Running Clinic

As a prelude to Operation Kookaburra, Team FatBird’s 12-week proven marathon preparation program for Gold Coast Marathon 2019 (GCM19), a Running Clinic was organized by the Travel and Training Partner to GCM19.

The Running Clinic aimed to provide insights and share experiences with the running community on how to race and experience #GoodTimes at this must-do marathon on every running enthusiasts’ racing calendar.

Participants turned up early at the OCBC Arena on Saturday evening to be welcomed by the team from Team FatBird and Scenic Travel.

A briefing on the key features of Gold Coast Marathon, the special travel package and the structure of the Kookaburra Marathon Training Program were provided to the eager runners.  Ops Kookaburra comprise of a proven structured training plan with focus on the key components of Marathon Performance – VO2Max, Lactate Threshold and Running Economy marathon racing.

Ops Kookaburra will provide the complete guidance and advisory on how to race your best cool-weather marathon.  The team will be led by experienced FatBird Trainers who have scored successfully at past Gold Coast Marathons.  There will also be 6 group long runs to prepare GCM19 participants for the speed and strength endurance required to race to your Personal Bests and Boston Qualifiers.

After the 30min briefing, a warm-up session comprising of muscle looseners and running drills were conducted for the Running Clinic participants.  This was followed by a 90min long Progression run led by GCM19 trainers from Team FatBird to give the participants a flavor of the kind of training to expect.  There were good exchanges between the trainers and participants on what to expect at GCM19 as well as getting to know the the participants’ concerns and aspirations for GCM19.

The cool evening run along Gardens By The Bay and Marina Barrage , which started off easy, was completed in a strong finish after a photo stop at the top of Marina Barrage.  It gave a good sense and expectation on how the GCM19 trainees will be trained to race in even to negative splits when they tackle the GCM19 in July.

A post-run debrief and sharing was conducted to touch on the participants’ running form, potential and how to achieve their race goals.  Queries and travel arrangements were also answered by the experienced Scenic Travel agents to provide a smooth and enjoyable Runcation for the marathoners and their families.

The feedback from the Running Clinic participants was very positive.  Many are already priming themselves for the Ops Kookaburra kickoff session on 20 April.

The Gold Coast Marathon Training Team is looking forward to a fruitful and fun marathon training and racing journey with all GCM19-bound runners.

 

Run For Good Times @ Gold Coast Marathon!

Unlock Your Personal Bests With Team FatBird!


Operation Kookaburra Marathon Training Program

Runners preparing for the Gold Coast Marathon in 2019 are encouraged to sign up for Kookaburra Marathon Training to benefit from structured group training led by qualified and experienced Team FatBird marathon trainers.

Operation Kookaburra is a specially-designed 12-week FlightZONESTM Marathon training program to prepare runners for the Gold Coast Marathon (GCM).

We have had good success with training hundreds of Singapore marathoners to their Personal Bests (PB) and Boston Qualifiers (BQ) since 2010 when we teamed up with Tourism Events Queensand (TEQ) and Scenic Travel Pte Ltd to offer the Run Gold Coast Travel & Training Package.

 

Training Program details and registration HERE!

 

Team FatBird also has a Corporate Run & Marathon Training Program to prepare employees and running clubs of companies and institutions for local and international running races.  Write to info@teamfatbird.com OR Check Out Program Details Here!

 

Operation NightHawk 2019 – Sundown Marathon Training

Operation NightHawk 2019 – Sundown Marathon Training

It was a strong kickoff to Operation NightHawk 2019, Team FatBird’s 12-week structured night marathon training for Sundown Marathon.  A good mix of new trainees along with returning FatBirds gathered at the OCBC ARENA (where 70% of the training sessions will be started from) in fine weather for the night training session.

 A warm welcome was extended to the NightHawks followed by a briefing of the structure of the polarized training program.  Participants will be taken through the four phases of training (BaseBuild, Endurance, Sharpening, Taper) with a weekly series of 3 quality workouts and 1-3 sessions of easy running for recovery and aerobic development.

 

The quality workout sessions will comprise of 1 Speed (VO2Max)/Strength (Hills) session, 1 Tempo/Threshold session (Lactate Threshold) and the most important Long Run workout in the weekend (Sat night or Sunday morning) to develop running economy and race plan execution. 

 NightHawks will be doing their weekday workouts on their own according to the training plan, but weekend sessions will be face-face long runs with NightHawk trainers.  Weekly training tips comprising of Heart-Rate and Intensity training, Running Form, Nutrition & Fuel, Pacing & Racing, Racing Strategy, Rest & Recovery, Race Planning & Execution among other important topics will be dispensed to complement the NightHawks’ training. 

 In the first session, The NightHawks were segregated into the various pace groups according to their abilities and goals set, each led by a FatBird trainer.  The long run workout was a 90-120min run at Easy-Base Pace.  The pace groups were flagged off individually.  The enthusiastic NightHawks led by their respective trainers ran along the scenic Gardens By The Bay through to Marina Barrage, Marina Bay Sands looping back at the Marina Promontory. 

 This first long run also provided an opportunity to the FatBird trainers to access their trainees’ aerobic fitness, running form and experience with handling longer distances.  As the training progresses, trainees will be upgraded to faster groups as their marathon fitness and endurance progress. 

As dusk fell, the NightHawks experienced running in the night, which is quite different compared with running in the morning.  There will be 5 night long runs to provide the necessary conditioning to these Sundowners to race a good night marathon.

 The respective groups returned to the training start point at 9.00pm, many feeling satisfied, some heaving a sense of relief that they had survived their first long run training session.  As they were getting rehydration with the isotonic drinks provided, there were many interesting exchanged and sharing of the details of the training plan and tips by the Training Team.

 As the NightHawks left the training area very pleased with their performance, we look forward to having them for the second long run through the Mystic Reservoir route next weekend.

 

 When Dusk Arrives, The NightHawks Arise

 

 


Operation NightHawk Night Marathon Training System

Runners preparing for the Sundown Marathon and other marathon races (Gold Coast, London, Paris, Boston, Taipei) in 2019 are encouraged to sign up for NightHawk Marathon Training to benefit from structured group training led by qualified and experienced Team FatBird marathon trainers.

 

Training Program details and registration HERE!

 

Team FatBird also has a Corporate Run & Marathon Training Program to prepare employees and running clubs of companies and institutions for local and international running races.  Write to info@teamfatbird.com OR Check Out Program Details Here!