This was a busy week for Team FatBird as we kickstarted two important marathon training programs – Program PowerFLIGHT, a 12-week intensive speed and strength running system and Ops Kookaburra, our signature 12-week Gold Coast Airport Marathon (GCAM) training program.
The PowerFLIGHT trainees started the ball rolling with a set of hills repeats with emphasis on controlled effort with emphasis on good form up and down Mt. Faber hill loops.
The weekend long runs for both the Kookaburras and PowerFLIGHT trainees were about basebuilding with a mix of long paced and tempo runs, with emphasis on developing speed endurance for Half and Full Marathoners.
The Kookaburras were bright and early at Marine Cove for a welcome briefing and division into their respective training groups, while the PowerFLIGHT runners went about their warm up and activation drills.
By 7:30am, both teams started with their assigned trainers to meet their training objectives of the morning – running the first half of the workout EASY and coming back STEADY for the second half of the run. The route along ECP, Gardens, Barrage and MBS provided a purposeful route most suitable for our training session.
The hot weather provided an additional challenge to the trainees which most overcame, albeit with additional dose of effort causing elevation of heart rates and slowdown in the second half of the run.
All training groups returned within the allocated time to cool-down stretching and a post-run debrief covering FlightZONES Heart-Rate training and injury prevention for optimal training and racing progression.
Overall, a very good week of kickoff for both the structured training programs. Places are still open for PowerFLIGHT System and Ops Kookaburra for those who wish to ride on these tried and tested structured training to better your next marathon race timings.
Ops Kookaburra Powered Up WIth PowerFLIGHT!
Photo contributions from FatBirds Katherine, Beverly
Program PowerFLIGHT Speed & Strength Training System
Team FatBird’s Program PowerFLIGHT Speed & Strength training started in April 2017. 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!