8 days between 2 November Saturday to 10 November Sunday 2019
Week 1 : 7 Oct – 13 Oct
Week 2 : 14 Oct – 20 Oct
Week 3 : 21 Oct – 27 Oct
Week 4 : 28 Oct – 3 Nov ++
- Listen to your body: If you suspect impending injury or burnout, modify, reduce, or stop the training session. Live to run another day.
- Go easy or take a rest the day after a hard or long run: Your body and mind needs to recover from the run effort.
- Flexibility: Feel free to adjust the training plan depending on your schedule and priorities, especially on days where the suggested run training is “optional”.
- Strengthen your core: Consider incorporating 30sec-1 minute front and side plank holds (1 set of 3 repetitions) once-a-week, to improve your running form and efficiency. Plank repetitions and duration can be modified based on individual fitness level.
- Warm-up and cool-down: Always include this routine, especially before and after a hard or long run.
- Tapering: Bring down your mileage and workout intensity during the last week of your training, to save your body and mind for the actual day’s effort.
- Pace yourself: During the relay segment you will likely have fresh running legs and be mentally excited, but avoid the temptation to push too hard too soon. Instead, go for a consistent and sustainable pace.
- Not sure what the above mean? Click HERE.
- Want to be more precise? Click HERE.
Types of Runs
- Easy Run: Able to have a conversation during the run (do NOT run too fast).
- Instead, encourage running together and talking to one another!
- Perhaps split into 2 groups. Do not make it competitive.
- Hard Run: Able to only speak in words during the Run.
- Warm up together for 10minutes.
- Regroup, use a whistle to signal the start of the hard portion. Everyone runs at their own pace for the time given.
- Once time is up, blow the whistle. Boys at the front U-turn and regroup.
- When it is time to do the next set, everyone should start together and the cycle repeats.
- Moderate Run: Able to speak in phrases.