Monday, November 3, 2008

StraitsTimes Marathon training guide

5 MORE WEEKS TO GO !!!!!!


And here is this week Marathon Pacer's training program:

Week 11

Marathon

Mon 3/11: 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 4/11: 7-10km, with at least 4 x 1km Tempos.
River Promenade (Meet at FatBird statue), 1815 hrs.

Wed 5/11: Rest / Cross (7 - 12km, International Business Park, Atrium. 1800 hrs.)
Do this or Monday.

Thurs 6/11: 7-10km, River Promenade (Meet at FatBird statue), 1815 hrs.

Fri 7/11: Rest.

Sat 8/11: 32km - 35km @ Pace, ECP, Playground@Big Splash, Meet 0645hrs.

Sun 9/11: Recovery Run: 5 - 7km Easy, Own Time Own Target.

Half - Marathon

Mon 3/11: Rest

Tues 4/11: 7-10km with at least 3 x 1km Tempo.
River Promenade (Meet at FatBird statue), 1815 hrs.

Wed 5/11: Cross.

Thurs 6/11: 7-10km, River Promenade (Meet at FatBird statue), 1815 hrs.

Fri 7/11: Rest.

Sat 8/11: 20km @ Pace, Changi Beach Park Carpark 2, Meet 0645hrs.

Sun 9/11: Recovery Run 5 - 7km Easy, Own Time Own Target.

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

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