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.
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 firstname.lastname@example.org OR Check Out Program Details Here!