The Kingfishers went for their first track session of the program with anticipation and a tinge of apprehension.  But all tensions were eased and fury released after an intense 90min of workout flew by.


The evening started off with an appetizer of dynamic running and activation drills, before all groups settled in for their first mile trial for use as a baseline for future track training sessions.


After the mile run which all the Kingfishers (many of whom have not been to the track in years) did respectably well came the highlight of the night’s menu – the 800m interval sets followed by a sprinkle of 400m to get those ‘slowing legs’ into higher gear.  

The play with the rest intervals was fun as well as instructional as to the current fitness levels of the athletes – we must say they have a reasonable good base to work on, even for the Group 3 trainees.

With the track being crowded with runners, and an ongoing football game on the pitch, all the action and fun seemed to be on level ground and the grandstands were getting a little quiet and lonely… 


The Kingfishers were so committed to the training that some were ‘seeing stars’ while there was at least a case of a ‘Merlion’ with a few on the verge of joining in.  While the emphasis is on building up speed on the legs and honing the lactate clearance system with slightly sub-maximal intensities, there will always be the trial and error requirement for the runners to find their optimal pace and stride rate for the respective sets.


The timing of sets, including the rest intervals, were watched closely by the team of dedicated trainers/pacers who made sure there were not much slack and providing the trainees the necessary pacing and encouragement they require to sustain the pretty intense workout.

A good stretch down was conducted by the team trainers to ensure that all Kingfishers learn and practice post-training and race cool down which is so important for recovery and readiness for the next workout.


The timing was just right when we ended at 8:30pm with a debrief and group photos.  From the tired but satisfied and smiling faces worn on the Kingfishers’ faces, it was evident most have enjoyed the track and speed session, knowing that they have put in a good evening’s share of hard work for the positive enhancements of their progress for race day on Aug 31.


The Kingfishers Survived The Track Attack Mission!

Photos by FatBird Meng Kiat

Additional action and photos >>
Kingfishers’ Web: www.OpKingfisher.com
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