Gold Coast Marathon Training 2019 Kicks Off

Gold Coast Marathon Training 2019 Kicks Off

Ops Kookaburra 2019, Team FatBird’s 12-week proven marathon preparation program for Gold Coast Marathon (GCM19) kicked off at the OCBC ARENA on Saturday evening with a 2 hour Long Run Interval training for the highly enthusiastic GCM19 bound participants.

The growing popularity of the GCM has seen elevated registration numbers for this race which has seen its increasing share of PB and BQ from Singapore. The number of runners from Singapore are already on its way to topping out 2018’s record attendance to date.

After a brief spate of thundery showers which cleared in time for cool weather conditions, the Kookaburras were welcomed with a briefing of the overall concept of their 12-week structured training plan – through the phases of Base Build through to Strength&Speed, Endurance, Sharpening and Taper for race day on 7 July 2019.

The Kookaburras were then placed into different training groups according to their current marathon fitness levels as well as target performances at their Goal Race. The experienced Kookaburra trainers, most who have ran the GCM in previous years with PBs and BQs, led the trainees through their 120min (15-21km) Long Tempo Interval workout session.

The Kookaburras were assessed on their marathon foundation as well as running strength and form during the workout. The trainers were pleased to note that the runners came prepared with realistic targets as well as reasonable running volume in their ‘mileage’ banks. That would make it easier to hone in on their key marathon performance pillars – Running Economy, Lactate Threshold and VO2Max for Optimal Results.

The 2 hour session flew by quickly with the Kookaburras completing their first long run strongly with Team FatBird. The trainers led the runners for some cool down static stretching before a debrief on learning lessons and upcoming training sessions focus.

As the Kookaburras left the training area in high spirits, they were already thinking on how they would be executing their detailed training plan to optimize their training adaptations in their journey to GCM19.

 

The Kookaburras Flew High At Kick Off


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!

 

Ops NightHawk Week #5 – Phase II Endurance

Ops NightHawk Week #5 – Phase II Endurance

After a good performance at the 2XU Compression Run last weekend (with many Personal Bests and outstanding timings), the NightHawks returned to the Mt. Faber Hills for Phase II of Operation NightHawk 2019.

After a training brief comprising of training objectives, route details and pacing targets, the NighHawks were given training tip of the week for Running Form (Upper Body & Arm Swing).

A 4km rundown to Labrador Park at BaseBuild Pace, was followed by the main workout of Labrador Hills+Keppel Marina Loops at Marathon Pace, before returning back to SAFRA Mt. Faber start point at BaseBuild Pace.

In spite of the humid weather, the respective training groups did well to meet their training objectives, albeit having to dig deep to meet the challenging workout of the morning.  The NightHawks returned back to base within regulation time to complete their long runs of 120 min (Half Marathon) and 180min (Full Marathon).

After 4 weeks of base training and form focus, the NightHawks have improved their aerobic base and running economy considerably, especially for the newer runners who have never experienced structured group training.

Feedback from the NightHawks were that they are able to execute the long run workouts at progressively higher mileage and intensities but with easier effort.

The NightHawks returned back to the MF Clubhouse feeling satisfied and encouraged by their completion of yet another challenging hills workout.

In the midst of static stretches and post-race replenishment of fluids and fuel, a debrief was conducted with advice dispensed for post-workout recovery running and training in the correct FlightZONES (heart-rate zones).

The NightHawks will go for their second night run in Week #6 to work on their speed and strength endurance as well as conditioning for night marathon-ing.

 

The NightHawks Are Getting Stronger In Phase II

 

 


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!