With the Program PowerFlight 2019 Training Program 1/3 completed, the trainees have gone through a range of workouts of Speedwork @ Track, Strengthwork @ Hills and Aerobic Power Long Runs in the Weekends to build a foundation for the next phase of training.
This structured 15-week plan provided guidance and tips for trainees to develop all round strength and speed endurance with nutrition and running form enhancement thrown into the mix.
This program saw many new runners and weight-watchers in addition to about 50% returning satisfied FatBird trainees. Many were aiming to better their Personal Bests in HM and FM races in the first quarter of 2019, with a good proportion looking to get into optimal weight and build up their running fitness and performance indicators.
The PowerFLIGHTers thoroughly enjoyed the hills repeats at Mt. Faber Hills and Hills intervals at Telok Blangah Hills on weekdays to strengthen their VO2Max and Running Economy aspects of running.
The Interval Training of 400m, 800m, 1000m intervals at the track saw very good response from the PowerFLIGHT participants, many who were trying proper speed workouts for the first time. They enjoyed the rigours and challenges of the track training, and could see improvements in their VO2Max and Running Economy in just a short period of 5 weeks.
Week #5 saw the start of long progression runs on weekend sessions to translate the speed and strength built up into endurance-based efficiency to meet the marathon race objectives of the trainees. PowerFLIGHTers executed the progression runs of 1/3s – 1/3 distance @ Marathon Pace (MP) + 10s, middle 1/3 distance @ MP, Final 1/3 distance at MP-10s to good effect, although the final 1/3 posed a challenge to many (who could only maintain at MP for that segment).
Overall it was a good first 5 weeks of developing the 3 pillars of running performance – strength, speed, endurance. The PowerFLIGHTers will look forward to the next phase of training which will focus on adding on intensity to the various types of workouts to enhance the foundation built.
The PowerFLIGHT Program is suitable for all runners and marathoners including weight watchers looking to scale up your strength and speed for your next marathon race or to enhance your running engine power to blast those excess fats and get into lean racing shape.
With the flexible program incorporating 2-weekly group sessions of speed, strength, hills, trackwork, intervals, steady state long runs in 4-week, 8-week, 12-week and 15-week bundles of choice to cater to your busy schedules, there is no reason why you would not want to hop on to this tried and tested marathon training program.
The PowerFLIGHT Runners On Track With Smooth Progress!
Program PowerFLIGHT Speed & Strength Training System
As we move into the Q1 2019 Marathon season (Jan-April 2019), Team FatBird is happy to announce Program PowerFLIGHT 2019 – our highly popular and effective 15-week structured strength and speed training program to up the ante on your training preparations for your upcoming 10km-marathon races (2XU Compression Run, Income Eco Run) and overseas marathons (Hong Kong, Tokyo, Seoul, Boston, Paris, London Marathon) in 2019.
Team FatBird’s Program PowerFLIGHT Speed & Strength training will commence operations on 21 December 2019. 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!