Running Training - Monday Track

Session Objective - Speed work for middle to long distance athletes to compliment individual programs. Focus is on running form and improving mins/km through interval and pyramid training. If you are hitting a performance plateau with your training this group session will help to get you out of your comfort zone and introduce pace into your running.


Each session lasts about 60 mins. This is broken up into five parts: warm up, dynamic stretching, main set, warm down and static stretching.
The total distance of the main set is around 5km, broken up into intervals of between 200m and 1km depending on the week. The sets are structured so that different abilities can work together over the duration.

As this training session is specifically designed to enhance your running potential it shouldn't be used as the only run in your week.

All ages and abilities are welcome but as a guide you should already be able to run without walking for 3km and above to be able to complete this session successfully.

Afterwards, Roti Prata across the street at Mr Prata.

Further information:
Bring a watch with a lap function and/or heart rate monitor to get the most out of the sessions.
The track has both shower and toilet facilities in the changing rooms behind the Grandstand.

 

 

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  • A former member
    A former member

    It was not easy! Haha.

    April 23, 2013

  • Michel

    Great run guys! You guys never fail in making these brutal training sessions so enjoyable.

    April 23, 2013

  • Chris S.

    woo hoo! kicking some ass and taking some names. apres running was awesome as well

    1 · April 22, 2013

  • Sharon N.

    Sorry struck in office :(

    April 22, 2013

  • MT

    Hi everyone, just a headsup, we might run into rain:
    - I'm in the neighbourhood now and hear thunder
    - NEA's 3 hour forecast predicts rain in Bkt Timah between now and 8pm
    What do you guys do when the weather is iffy?

    April 22, 2013

    • A former member
      A former member

      A couple of weeks ago we waited around 1/2 an hour for the lightning to clear, then we ran

      April 22, 2013

    • MT

      Weather seems to be cooperating now :) No thunder and the forecast till 9pm has changed to partly cloudy.

      April 22, 2013

  • A former member
    A former member

    This will be my first one!

    April 22, 2013

    • A former member
      A former member

      Me too.

      April 22, 2013

    • Sharon N.

      Welcome on board ^^

      April 22, 2013

  • Sharon N.

    The more the merrier .... Hope the rain stop on time ....

    April 22, 2013

  • Sharon N.

    See you guys tml

    April 21, 2013

  • A former member
    A former member

    Hope I can find the place. What is the distance that we are covering?

    April 18, 2013

    • A former member
      A former member

      I am replying on behalf of Dominic and Rob (Dominic & Rob, correct me if I am wrong). We generally run 6-7 rounds of 800 m. It's an interval training which helps build up stamina. So, we try to run the rounds at a higher pace than our usual pace with some rest period in between. It helps more than running the same distance at our usual pace.

      April 18, 2013

  • William

    Hi, love to come and train together. but cannot...

    would like to recommend perhaps we all can experiment with various techniques to run by reading books on running etc.

    few books to recommend: very effective!

    1. 路跑Follow Me:12周從基礎訓練到挑戰自己 (find in NLB) - /I read this
    2. ChiRunning: A Revolutionary Approach to Effortless, Injury-Free Running - /never read yet.


    I think we need to experiment and keep experimenting. My experience is that there are various methods of running, and we can all share to help us do it better, and healthier lifestyle, with diet, breathing, visualisation, body weight shifts, cross training etc. see u when I can make it!

    best wishes

    April 18, 2013

  • Cheng Youwen D.

    I think i'll have to give this a miss.. will be celebrating my boy's birthday on 22nd ! :)

    1 · April 16, 2013

    • DW

      have an enjoyable one with your boy!

      April 17, 2013

  • MT

    Hi! Left hand side of the grandstand -- is that with your back to the track, or facing the track?

    April 14, 2013

    • DW

      Facing the stand. Next to the football courts.

      April 17, 2013

  • Xuan W.

    I'll have a go at this! Hoping to get my running touch back ^^

    April 16, 2013

  • Sharon N.

    Hello fellow runners do come For a training and group photo shot !!! Hope to see all of you cheers ^^ regards Sharon

    April 15, 2013

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