Macritchie Endurance Push with Gary

Training Program-Focusing on stamina, mental resilience, and consistent pacing with no long breaks.

🗓 Date: 29nd Aug 2025
⏰ Time: 8:00 AM – 12:00 PM
📍Meetup: Macritchie Reservoir Former Mushroom Cafe

🚶‍♂️Activity: Endurance Walk
📍Route: Macritchie Reservoir Former
Mushroom Cafe→ Tree Top→ Rifle Range Road→ Rifle Range Nature Park→ Bukit Timah Summit→ Dairy Farm Loop → Belukar Trail → Zheng Hua Park → Bukit Panjang Food Centre

🧭 Distance: ~15km+-
🎯 Goal: Build endurance, no long pauses, consistent effort to test and stretch your limit
🧠 Training Guidelines
Hydration Strategy: Carry at least 1L of water. + electrolytes (no sugary drinks)
No Long Pauses: 1-3mins only if needed to regulate
Breathing: Inhale 3–4 steps, exhale 3–4 steps (rhythmic breathing)

🎒 What to Bring:

• Minimum 1L of water
• Light snacks or energy bars
• Towel/small cloth
• Rain gear or poncho (weather dependent)
• Proper hiking shoes
• Sunscreen and a cap
• EZ-Link card / small cash for lunch

Note:
Train smart. This is not a race. The goal is to develop strength and endurance through consistent effort and mindful pacing.

Let’s gear up and get trail-ready! 💪

Bad weather contingency plan:
* Waterproof your belongings and bring rain gear (rain cover, jacket, poncho, or umbrella).

✅ Post-Walk (12:00 - 1230 PM)
Cool Down: Gentle stretches at the reservoir area (hamstrings, calves, hip flexors)
Refuel: Protein bar + rehydration (banana/coconut water recommended)

Please read this
#1 - This is a number-controlled event. Please come only if you are on the attending list.
#2 - We will move out at 8.05 am sharp. We are not able to wait for latecomers.
#3 - As this is a limited number event, please check your calendar and make sure you can come before you RSVP. Do not change your attendance at the last minute and deny someone else who genuinely wishes to come.