POWER SESH!: Fitness test + Plyometrics workout for runners

Wake up early and run fast!

Benchmark your aerobic fitness with a 12-minute running test, followed by a plyometrics workout designed to boost the power in your run muscles.

Meet us at National Stadium: Gate 6 for warm-up and briefing before we head out onto the track to complete this week's workout.

All welcome, no matter your experience level.

THE BASICS
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MEETING POINT: National Stadium Gate 6
BREAKFAST: MyKampung (food court, Kallang Wave Mall)

SCHEDULE (Saturday AM)
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0730: Meet
0735: Stretch/ Warm-up
0745: Briefing + Start run
0800: Start plyo workout
0830: Cool down
0900: Breakfast

If you are running late, please contact us before 0730. Your host will share the route with you. You can open this map in your phone's web browser and try to catch up with us. We hope for your understanding that we may not be able to answer messages received after 0730.

FAQs
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Q: What is a '12-minute run test'?
A: This is a fitness benchmark known as the Cooper Test. The goal is to run as far as you possibly can in 12 minutes. The distance you cover can be used to estimate your VO2 max, a key measure of aerobic fitness. We conduct this test on the third week of every quarter, allowing you to track your progress throughout the year.

Q: What is 'plyometrics'?
A: Plyometrics are jumping exercises designed to be explosive and powerful. They help build strength and power in your running muscles, which can translate to improved running economy and speed.

Q: Is this session suitable for beginners?
A: Yes, all are welcome. The run is a personal test, so you go at your own maximum effort. For the plyometrics, we encourage everyone to participate, but it's important to listen to your body. If you are new to this kind of exercise or feel you should sit out an exercise, please do.

Q: How is the session structured and how long is it?
A: The session lasts about an hour. We start with a 15-minute warm-up, followed by the 12-minute run test. After the run, we do a 20-minute plyometrics workout, followed by a cool-down.

Q: Do I need any special equipment?
A: No special exercise equipment is needed. However, you must have a way to time yourself for the 12-minute run. The timer on a phone or a simple watch is perfectly fine. Don't worry if you don't have a GPS watch to track your distance; your run host will provide a map of the track, and you can simply mark your finishing spot.

Q: Is there a place to leave my bag?
A: Yes. Most runners leave their bags together by the side of the track. However, this area is unattended. For valuables, we strongly recommend using the paid lockers available at the Sports Hub. Lockers near the stadium cost approximately $6 for 6 hours of use.

Q: Are there toilets and water coolers nearby?
A: Yes, the Sports Hub is well-equipped. There are water coolers and toilets accessible near the track.

Q: What happens if it rains?
A: We run on! The track is almost completely sheltered, so rain does not stop our session.