Program PowerFlight 2019, Team FatBird’s 4-15 Week Speed & Strength Training Program got off to a Power Start with a set of Hills Repetition workout on Friday evening and a Steady-State (UpTempo) long run in the weekend.
More than half of the PowerFLIGHT participants are returning trainees from PowerFLIGHT and Sunbird Programs in 2018 who are seeking to bring their training a few notches up and maintain their momentum of 2018’s successes into 2019.
The other 40% are new participants who have come onboard this Power Flight to tap of this proven speed and strength endurance development program to meet their marathon and racing weight goals of 2019.
Program PowerFLIGHT seeks to build the key engines of marathon running in the enhancement of VO2Max via interval training, Lactate Threshold with Tempo and Fartlek workouts, as well as Running Economy with Hills workouts complementing long Steady-State and UpTempo runs and running form fine-tuning.
The first week of hills repetitions on Friday introduced the PowerFLIGHTers back to foundation training with running drills and form-focused hill up and downhill running techniques. In addition, the trainees got in a boost to their aerobic strength with the 80-85% intensity of a 7-9km routine.
With just 2 days before Christmas, the PowerFLIGHTers enjoyed their pre-feasting workout of 60-90min Fast-Finish long run from the Sports Hub to and back Marina Promontory along the scenic Gardens By the Bay and Marina Bay Sands stretches. That was followed by a short session of strides at the Kallang Practice Track to get their cadence, stride length and overall running form up to speed (pun intended).
It was a relatively short, moderate intensity but enjoyable workout sessions in the kick off week of PowerFLIGHT. That will set the tone for building up the running foundation in the first 4 weeks before progressing on to sharpening of the speed and strength endurance abilities of the participants in the mid to final segments of this periodized and polarized training structure.
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 PowerFLIGHTers powered off on the right footing!