PowerFLIGHT Hills & UpTempo

PowerFLIGHT Hills & UpTempo

Program PowerFLIGHT  Week #5 continued with the progression with a set of hills repeats Weekday and a long Steady-State (UpTempo) Run on the Weekend.

The GCM trainees who have returned from their triumphant marathon last weekend were on recovery mode with lowered volume and intensity.

The PowerFLIGHT trainees continued with their progress in running form and economy with a set of Hill Repeats at Mt. Faber.  Proper running techniques to run hills (up as well as down in 1.6km repetitions) were the order of the night.  All 3 Groups completed 3-5 loops at 80% intensity.

The Weekend Steady-State Run of 13-18km was to build up the aerobic threshold of the trainees for optimal speed endurance.  Running economy would also be enhanced in progression with these UpTempo (Between HR Zones 2 and 3) workouts.

The OCBC Arena was a good start point where the PowerFLIGHT trainees were led through some activation drills before performing their workouts at prescribed paces for a fast-finish long run.

The workout was completed within 2.5hrs followed by a debrief on the strengthening the strength and speed endurance base for a good race at AHM (August) as well as follow-on training for SCSM in December.

We will be back to the track for interval training followed by a weekend of Long Tempo Run in week #6.

 

The PowerFLIGHTers are showing steady progress!

 


Program PowerFLIGHT Speed & Strength Training System

Following on the success of PowerFLIGHT Program in January-March 2018, Team FatBird is happy to launch a second Program PowerFLIGHT II 2018 – our highly popular and effective 12-week structured strength and speed training program to up the ante on your training preparations for your upcoming 10km-marathon races (Army Half Marathon) and overseas marathons (Phuket, Sydney, Melbourne Marathon).

Team FatBird’s Program PowerFLIGHT Speed & Strength training will commence operations in June 2018. Runners and marathoners looking to up the ante on their speed and strength with enhanced performance are encouraged to sign up for PowerFLIGHT to benefit from structured group hills, track, intervals, high tempo 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!

 

PowerFLIGHT Steady-State Sentosa

PowerFLIGHT Steady-State Sentosa

Week #3 of Program PowerFLIGHT  welcomed a few new additions to this speed and strength training program for marathons.

The weekday group session saw off a round of hills intervals at the Telok Blangah Hills focusing on Lactate Threshold development.

The week was rounded off with a scenic and long steady-state run along the beaches and slopes of Sentosa Island.  After a round of body-loseners and running activation drills, the PowerFLIGHT trainees were led into Sentosa for a UpTempo (Between Zones 2 and 3) workout.

This was the first time running into Sentosa for many of the FatBirds and they thoroughly enjoyed the tough but enjoyable workout.

A number of the PowerFLIGHT runners bound for Gold Coast Marathon next weekend took the opportunity to get in their final tapering long run of 18km at Optimal Marathon Pace.  We would like to wish them an excellent race with fruitful performances on 1 July.

 

PowerFLIGHTers Progressing Well!

 


Program PowerFLIGHT Speed & Strength Training System

Following on the success of PowerFLIGHT Program in January-March 2018, Team FatBird is happy to launch a second Program PowerFLIGHT II 2018 – our highly popular and effective 12-week structured strength and speed training program to up the ante on your training preparations for your upcoming 10km-marathon races (Army Half Marathon) and overseas marathons (Phuket, Sydney, Melbourne Marathon).

Team FatBird’s Program PowerFLIGHT Speed & Strength training will commence operations in June 2018. Runners and marathoners looking to up the ante on their speed and strength with enhanced performance are encouraged to sign up for PowerFLIGHT to benefit from structured group hills, track, intervals, high tempo 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!

 

Power Up Your Marathon Training With PowerFLIGHT

Power Up Your Marathon Training With PowerFLIGHT

Program PowerFLIGHT, Team FatBird’s 12-week strength and speed training system kicked off last week with a weekday hills session and a weekend steady state tempo paced run workout.

The enthusiastic participants from returning beneficiaries in the first half of 2018 and new trainees for this second run of the effective PowerFLIGHT programme were warmly welcomed and eased into an easier first week, which will progressively get challenging as the foundation of the PowerFLIGHTers are strengthened.

The Hills Repeats session introduced trainees to proper running techniques and form (upper body) with some basic run preparation drills.  Trainers in respective training groups (according to ability and targets of participants) guided the trainees with useful advise and reinforcement of good running form.

The weekend session focused the trainees on different training zones and effort with the correct pace for varying types of workouts in the structured training plan.  Development of running economy will be a key emphasis in the longer weekend run workouts while VO2Max and Lactate Threshold improvements will be of importance in the weekday workouts.

The first week of PowerFLIGHT II completed smoothly and we look forward to meeting more of the participants we we enter Week #2 of training with bouts of speedwork at the track and longer interval training sessions in the weekend.

PowerFLIGHT II Off To A Great Start!

 


Program PowerFLIGHT Speed & Strength Training System

Following on the success of PowerFLIGHT Program in January-March 2018, Team FatBird is happy to launch a second Program PowerFLIGHT II 2018 – our highly popular and effective 12-week structured strength and speed training program to up the ante on your training preparations for your upcoming 10km-marathon races (Army Half Marathon) and overseas marathons (Phuket, Sydney, Melbourne Marathon).

Team FatBird’s Program PowerFLIGHT Speed & Strength training will commence operations in June 2018. Runners and marathoners looking to up the ante on their speed and strength with enhanced performance are encouraged to sign up for PowerFLIGHT to benefit from structured group hills, track, intervals, high tempo 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!

 

Sundown Marathon Training Week #2 – Night Long Run

Sundown Marathon Training Week #2 – Night Long Run

The NightHawks were at MacRitchie Reservoir for week #2 of Sundown Marathon Training by Team FatBird – this week it was their inaugural night training run at the Mystic Reservoirs route.

The Sundown Marathon being a Night Marathon race require that Night Long Runs are a key component of a structured training program for conditioning and preparing marathoners to perform well in the different set of challenges presented by running in the night, especially in the humidity of Singapore.


Week #2 of Sundown Training saw the NightHawks embark on their first of a series of 6 night long training runs.  The mission for the NightHawks were to cover the enchanting Reservoir routes of 15km (HM) and 24km (FM) in a faster-finish long run.

The trainees along with the Sundown Pacers were to pace themselves from BaseBuild Pace in the first half transitioning to Marathon Pace on the return of the run in their respective pace groups of varying target marathon goals.

The cool and windy night made for very comfortable running along the forested-flanked roads covering MacRitchie, Peirce and Seletar Reservoirs.  Armed with light-coloured apparel, lights, whistles, the various pace groups were quite visible and attractive as they moved through the darker parts of some of the routes.

When the final group (5-hour) returned back to the start point at MR Amenities Centre, it was well within the 3-hour time-on-feet maximum.  The various pace groups, led by experienced marathoners from the Sundown Pacer team, did very well to hit the right pace targets given for the night training.

Overall, it was a very smooth and effective night conditioning training for all NightHawk participants – it was all evident in the pacing and completion times, management of effort, as well and a sense of giving a solid effort without feeling drained by the workout.

The NightHawks and Sundown Pacers were given a debrief as well as some preparation tips for their first test of their pacing abilities at next weekend’s first Sundown Marathon Lead Up Run.

We look forward to having Sundown participants join Team FatBird and Sundown Pacers for their first training run (out of a 3-part progressive build-up) in their training journey towards achieving their targets on race night.

 

The NightHawks Aced The Mystic Night Run Training!

 


Operation NightHawk Night Marathon Training System

Runners preparing for the Sundown Marathon and other marathon races (Tokyo, Hong Kong, Paris, Boston, Taipei) in 2018 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!

 

Ops NightHawk 2018 Off To A Smooth Start

Ops NightHawk 2018 Off To A Smooth Start

Operation NightHawk 2018, Team FatBird’s 12-week structured night marathon training for Sundown Marathon got off to a smooth start with a night long run at the Sports Hub.

There was a good mix of returning trainees as well as new participants joining in FatBird training for the very first time.  Together with the Sundown Pacers, the NightHawk trainees were brought though their HM and FM training at BaseBuild Pace with steadfast feet.

The aim of Ops NightHawk to to build up a good foundation for the participants to do a very good timing at Sundown Marathon, focusing on improving the key pillar of running economy with Team FatBird’s flavour of progression long runs at BaseBuild, Marathon and Optimal Paces.

In addition to building the speed endurance of the participants, weekly tips in various running topics like heart-rate training, running form, hydration and fuel planning, active rest and recovery will be dispensed to strengthen the marathoners’ arsenal of capabilities to perform at optimal levels.

The short BaseBuild runs of 13km (HM) and 21km (FM) led by NightHawk trainers and Sundown Pacers were completed on target.  The first training ended with a debrief and guidance on the weekly mileage and parameters required for training to do optimal sub-4h, sub-4:30h, sub-5:00h marathons.

In Week #2 of training, the NightHawks will be running the MacRitchie Reservoir route in the night, in their progress to building up a solid foundation of marathon mileage.

 

When Dusk Comes, The NightHawks Emerge!

 

Photos By FatBird Chin.

 


Operation NightHawk Night Marathon Training System

Runners preparing for the Sundown Marathon and other marathon races (Tokyo, Hong Kong, Paris, Boston, Taipei) in 2018 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!

 

PowerFLIGHT Tempo Intervals @ CarFreeSundaySG

PowerFLIGHT Tempo Intervals @ CarFreeSundaySG

The PowerFLIGHT team joined the CarFreeSundaySG’s closed roads along Shenton Way for their weekend workout of Tempo Intervals.

With a 5km+ stretch of closed roads from the National Art Gallery all the way along Esplanade Drive, Robinson Road, Maxwell Road, Amoy Street, Fullerton Road, the loop route offered a good workout comprising of 4-5km repeats.

The i-Run team was also on hand to conduct the 3-7km running workout for public runners with the support of iced-cold drinks and baggage watch support from Health Promotion Board.

After a group warm up of Dynamic ‘looseners’ and activation drills conducted by FatBird trainers, the PowerFLIGHT participants started their 5km loops at Marathon Pace (MP) and 80% intensity with no traffic to contend with. Rest intervals of 2-3min in between repeats offered the opportunity for a quick drink and HR recovery to enable the runners to sustain their target paces.


Together with the CFS iRunners, FatBird Runners, the PowerFLIGHT executed the workouts in great weather and with solid pacing.  The drinks/refreshments support provided the runners with much satisfaction and energy boosts each time they complete their 5km loop, allowing the whole workout to complete on target by 9:30am.

After a round of static stretching conducted by FatBird trainers, the participants went for the ice-cream and Milo treats that provided a good post-run replenishment of carbs, protein and essential salts.

It was yet another successful CarFreeSundaySG from the organizer URA, which offered the PowerFLIGHT training an unique experience of running on the closed roads of Shenton Way, which only happens at the yearly Singapore Marathon (an even then, not so many roads along the CBD area are closed).


The PowerFLIGHTers Rocked To The Tempo Of CarFreeSundaySG!

 


Program PowerFLIGHT Speed & Strength Training System

Team FatBird’s Program PowerFLIGHT Speed & Strength training will commence operations in January 2018. Runners and marathoners looking to up the ante on their speed and strength with enhanced performance are encouraged to sign up for PowerFLIGHT to benefit from structured group hills, track, intervals, high tempo 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!