Monday, September 15, 2008

Marathon Pacer's Training Run Program - Week 4

This is the week 4 training program by Team FatBird pacers. Once again, missed last Sat LSD as i was too lazy to train due to heavy rain around my home area.

Week 4


Marathon:

Mon 15/9: Rest / Cross (5 - 10km for those who choose to run - Option: Changi Business Park, 1815 hrs. Meet at "The Signature")
Do this or Wednesday.

Tues 16/9: 7 - 10km, River Promenade (Meet at FatBird statue), 1815 hrs.

Wed 17/9: Rest / Cross (7 - 12km, International Business Park, Atrium. 1800 hrs.) Do this or Monday.

Thurs 18/9: 7 - 10km, River Promenade, 1815 hrs.

Fri 19/9: Rest.

Sat 20/9: 22km Easy, East Coast Park, Meet outside MacDonalds, 0650hrs.
Route: MacDonalds -> NSRCC (8km) -> <4> -> MacDonalds.

Sun 21/9: Recovery. 5 - 7km Easy, Own Time Own Target.

Week Total: 46 - 59km

Note: Please take note of the changes in Meeting Place, Timing, and route for the run on Sat!


Half-Marathon:

Mon 15/9: Rest

Tues 16/9: 7 - 10km tempo, River Promenade (Meet at FatBird statue), 1815 hrs.

Wed 17/9: Cross.

Thurs 18/9: 7 - 10km, River Promenade, 1815 hrs.

Fri 19/9: Rest.

Sat 20/9: 16km Easy, East Coast Park, Meet outside MacDonalds, 0650hrs.
Route: McDonalds -> NSRCC -> McDonalds

Sun 21/9: Recovery. 5 - 7km Easy, Own Time Own Target.

Note: Please take note of the changes in Meeting Place, Timing, and route for the run on Sat!


Week total: 35 - 43km


Note:: Please look out for Team FatBird pacers at the meeting point.


More news on KPE run in today's Straits Times. The man, who was engaged by the LTA collapsed at an area near the finish line, was admitted to Changi General Hospital and is in a stable condition.
http://www.straitstimes.com/Breaking%2BNews/Singapore/Story/STIStory_278694.html

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