It was week 3 of the 12-week marathon coaching program for Standard Chartered Marathon Singapore (SCMS) 2016.  This time, the setting was at the hilly backdrop of Mt. Faber and Labrador Park.

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In spite of the looming dark clouds in the morning, the turnout was respectable.  Great that the rainstorm did not materialize to disrupt training.  The pre-training briefing touched on aspects of hills running techniques and maintaining good running form when faced with challenges of hilly terrain.

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A number of Sunbird trainees were away to race the Berlin Marathon, while a few more will set off in 2 weeks time for Chicago Marathon.  We wish them godspeed and trust that their marathon training with Team FatBird have prepared them well for Personal Bests and good timings.

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The first part of the morning’s training menu saw the Sunbird trainees devouring the rolling hill at Labrador Park in a series of 2.2km Figure-Of-8 sets of continuous running at Basebuild pace.  The cooler weather in the morning allowed the respective groups of runners to maintain prescribed training pace without any hitches.

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The experienced FatBird trainers were deployed to each respective pace group to guide the trainees as well as to watch their running form and provide training advice.  The hills challenge were meant to draw the reserves from the runners and to test their abilities to maintain good running form.

After the 3 loops for the Half Marathon runners and 5 loops for the Full Marathoners, the respective training groups proceeded to Mt. Faber hills for the second main menu item.  A 1.6km hills repeat for 3-5 sets of continuous run at BaseBuild pace.

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As the Sunbirds climbed up the 800m upslope along Mt. Faber slopes, they were reminded of the need to maintain an upright posture, eyes front (and not looking down), hips and waists not bent, and picking up the legs nicely from the back with a mid-foot landing on the balls of the feet.  Breathing should be regulated to avoid over working and burning off precious glycogen too early.

By the 3rd lap, it could be seen that the glycogen stores were running low even with the faster groups.  The trainers decided to cut 1-2 laps off the training requirement when we realized that we have achieved the plan distances.  The Sunbirds welcome the good news with smiles on their faces.

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The training was completed with all objectives met.  A short debrief to provide feedback and comments to trainees ensued, before the session ended at 10:15am.  Overall, it was a fruitful training session.  The Sunbirds move into the quarter two of the training program next week with enhanced hills training and aerobic base building.

 

Whether you are preparing for marathon races (10km, Half Marathon, Marathon) or just wanting to do high fat loss aerobic based long running, you can look towards Team FatBird’s FlightZONES structured marathon training program to help you make it happen!  Lose weight and race fast with Operation Sunbird 2016!

 

Training Program details and registration HERE!

 

Team FatBird also has an 8-week Corporate SCMS Marathon Training Package to prepare employees of companies and institutions for the Standard Chartered Marathon Singapore (SCMS).  Write to info@teamfatbird.com OR Check Out Program Details Here!

 

Photo contributions from FatBirds MK, Steven

 

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