Team FatBird: Program PowerFLIGHT
Frequently Asked Questions (FAQ)
What is Program PowerFLIGHT?
Program PowerFLIGHT is a specially-designed 15-week Speed & Strength training program to help runners:
1. Build cardio and leg strength
2. Improve speed and performance from 5km-42km
3. Tune Up for races
4. Weight Loss/Management
5. Regular run maintenance
Is it for preparation of any specific race(s)?
This training program is meant to be a continuous training program with 1-2 weeks of rests in between programs.
While it is not targeted at any races in particular, it is most suitable for preparation of your upcoming 10km-marathon races (2XU, Income Eco Run) and overseas marathons (Hong Kong, Tokyo, Seoul, Boston, Paris, London Marathon).
Can I tap on Program PowerFLIGHT to help me prepare for other marathon races?
PowerFLIGHT is an excellent speed and strength system to complement your endurance training programs for a powerful combination for success at your marathon races.
Program PowerFLIGHT can up the ante on your training preparations for your upcoming 10km-marathon races (2XU, Income Eco Run) and overseas marathons (Hong Kong, Tokyo, Seoul, Boston, Paris, London Marathon).
Can I tap on Program PowerFLIGHT to help me lose weight or just to develop and maintain fitness?
In addition to being proven for distance running performance, PowerFLIGHT is an excellent structured training for beginners and non-marathoners seeking to score well for IPPT/NAPFA tests, develop fit bodies, lose weight, quit smoking/drinking and reduce high blood pressure levels
What kind of training will we undergo?
The PowerFLIGHT training integrates the core running components of Hills, Intervals, Tempos, Fartleks, Strides, Core Stengthening, Long Progression/Pace in a structured build-up to bring performance improvements to both beginner and experienced runners.
The overall program will enhance the key elements of VO2Max, Lactate Threshold and Running Economy.
When are the training sessions conducted in a week?
Training sessions are on Wednesdays/Fridays (7pm-9pm) and Saturdays/Sundays (7am-10am) unless otherwise specified.
Please refer to Training Schedule for specific dates for group training runs.
Where can the trainees get detailed information on training schedules and access to the coach/training crew?
The PowerFLIGHT Cabin, a private training area in facebook has been set up to inform, update and share all training information. All registered trainees will be invited to join the PowerFLIGHT Cabin on Facebook.
I have submitted my registration, but have yet to receive any reply. Am I accepted into the training program?
Successful applicants will receive an email confirming their training slot and payment details. Payment for training contributions have to be made within a week (7 days) of acceptance, otherwise the slot may be forfeited.
Payments made are not refundable once the training has begun.
I am unable to commit to the entire PowerFLIGHT Program. Can I just participate in some of the training sessions?
The Program offers flexible packages based on number of sessions attended. There is a drop-in fee of $23/session if you wish to just come for 1 or 2 sessions to trial.
Sign up for the number of sessions you can attend along with the advised payment. Write in to firstname.lastname@example.org with your selected dates, and we will send you the training details.
Is it compulsory for me to attend all training sessions? What if I cannot attend some of them?
The training sessions will be deducted from as you attend the sessions, allowing you some flexibility to use up the packages.
You are given 2 extension sessions (2 weeks after the end of the program) in place of situations where you are unable to attend.
I can attend ONLY Weekday or Weekend sessions. Is there any way I can still sign up for this program?
The training sessions offer some flexibility to allow you to do either all Weekday or Weekend only sessions. However, your training will not be optimized if you skip either weekdays or weekends as they each have different emphasis and focus which are important for a holistic development of the runner.
When and where are the weekday/weekend runs held? What time do the runs start?
The training is mainly conducted at MacRitchie Reservoir (MR) Park, Mt. Faber, Serangoon Stadium, Esplanade Park, East Coast Park, Peirce Reservoir areas. Most of the gathering points are accessible by public transport.
You will be advised on the specific location a week in advance of the training sessions. Detailed weekly schedules and training locations will be provided once you are enrolled.
Is there baggage deposit area at the meeting point?
There is baggage deposit area at the meeting point for trainees to store their belongings, however please refrain from storing valuables.
Team FatBird will not be responsible for any loss or damaged items
Are drinks / refreshments provided?
There are no drinks/refreshments provided.
Please bring your hydration bottles (for weekday runs) and fuel belts (for weekend tempo runs).
Where do I find the route map for the run?
There will be a route briefing prior to the start of the run, and there will be Running Guides and marshals showing the route during the run.
Will the training runs be cancelled due to bad weather, and will my attendance be recorded in such circumstances?
FatBird Training Runs are rarely cancelled.
The organizers will always be present at all FatBird Training Runs.
In the event of the run needing to be cancelled due to inclement weather and other unforeseen circumstances, alert messages will be posted in The Cabin (facebook) 1 to 2 hrs prior to the training run. In cases of heavy thunderstorms, training will still go on (with a revised program if necessary) when the rain subsides and there are no dangerous conditions like lightning or flooding. A final decision will be made on location 1hr after the scheduled start time to cancel or proceed.
Attendance for such training sessions will be waived, and made not compulsory. Trainees may do their own run following the program guidelines, and report their timings for record purposes.