Monday, September 8, 2008

Marathon Pacer's Training Run Program - Week 3

This is the week 3 training program from Sgrunners. Missed ECP run last Sat due to the MR25 run on Sunday. Will definitely join the pacers for LSD run on this coming Sat.

Week 3


Mon 8/9: Rest / Cross (5 - 10km for those who choose to run), OTOT. Do this or Wednesday.

Tues 9/9: 7 - 10km, River Promenade (Meet at FatBird statue), 1815 hrs.

Wed 10/9: Rest / Cross (7 - 12km, International Business Park, Atrium. 1800 hrs.) Do this or Monday.

Thurs 11/9: 7 - 10km, River Promenade, 1815 hrs.

Fri 12/9: Rest.

Sat 13/9: 22km Easy, East Coast Park Skating Rink, 0630hrs.
Route: Skating Rink -> NSRCC -> Fort Road -> Skating Rink.

Sun 14/9: Recovery. 5 - 7km Easy, Own Time Own Target.

Week Total: 46 - 63km

Note: This sunday is also the Swing KPE Race.


Half-Marathon:

Mon 8/9: Rest

Tues 9/9: 7 - 10km tempo, River Promenade (Meet at FatBird statue), 1815 hrs.

Wed 10/9: Cross.

Thurs 11/9: 7 - 10km, River Promenade, 1815 hrs.

Fri 12/9: Rest.

Sat 13/9: 16km Easy, East Coast Park Skating Rink, 0630hrs.
Route: Skating Rink -> NSRCC -> Skating Rink.

Sun 14/9: Recovery. 5 - 7km Easy, Own Time Own Target.

Note: This sunday is also the Swing KPE Race.

Week total: 35 - 47km

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