30 APRIL 2017
F1 PIT BUILDING
5AM - 11AM

Not sure what's Fartlek or Pace Runs?
Here's a quick explanation on the terms used in the training programme.

TRAINING GLOSSARY
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FARTLEK
WHAT IT MEANS?
Fartlek means "Speed play" in Swedish. With each session, you will get a better sense of pacing and improved performance.

WHY FARTLEK?
High Intensity Intervals Training that alternates between moderate-hard to easy efforts.

HOW IT'S DONE?
The key to running this workout well is to pace yourself. If the workout calls for 8 sets of 1min fast and 1min slow, start off the first set at a comfortable effort so that you can still finish the last one strong.
directions_run
EASY RUN
WHAT IT MEANS?
Easy effort during your run.

WHY EASY RUN?
To build the aerobic running system and train your heart and muscles to adapt to the required distance..

HOW IT'S DONE?
Go by effort. The best gauge is to be able to have a conversation during a run. If you are able to say a complete sentence while running, your are at the Easy zone.
timeline
PACE RUN
WHAT IT MEANS?
To run at the targeted race pace.

WHY PACE RUNS?
To help you get used to the feeling of race pace.

HOW IT'S DONE?
Run at the target race pace. Train regularly with pacers to get a feel of the pace and ascertain your race pace. Ask yourself if you can sustain this for an entire half marathon/ 10km. Always listen to your body. Remember to err on the side of caution if this is your first race. Go for a slower target race pace. If you hit your goal, move up the ladder with a faster pace in your next run.
snooze
REST
WHAT IT MEANS?
To rest the body and to allow it to recover from your training.

WHY REST?
Your body gets stronger with rest and recovery.

HOW IT'S DONE?
Spend this day completing other tasks in your life and to put running in the back seat.
TRAINING GLOSSARY
timer
FARTLEK

WHAT IT MEANS?
Fartlek means "Speed play" in Swedish. With each session, you will get a better sense of pacing and improved performance.

WHY FARTLEK?
High Intensity Intervals Training that alternates between moderate-hard to easy efforts.

HOW IT'S DONE?
The key to running this workout well is to pace yourself. If the workout calls for 8 sets of 1min fast and 1min slow, start off the first set at a comfortable effort so that you can still finish the last one strong.

directions_run
EASY RUN

WHAT IT MEANS?
Easy effort during your run.

WHY EASY RUN?
To build the aerobic running system and train your heart and muscles to adapt to the required distance..

HOW IT'S DONE?
Go by effort. The best gauge is to be able to have a conversation during a run. If you are able to say a complete sentence while running, your are at the Easy zone.

timeline
PACE RUN

WHAT IT MEANS?
To run at the targeted race pace.

WHY PACE RUNS?
To help you get used to the feeling of race pace.

HOW IT'S DONE?
Run at the target race pace. Train regularly with pacers to get a feel of the pace and ascertain your race pace. Ask yourself if you can sustain this for an entire half marathon/ 10km. Always listen to your body. Remember to err on the side of caution if this is your first race. Go for a slower target race pace. If you hit your goal, move up the ladder with a faster pace in your next run.

snooze
REST

WHAT IT MEANS?
To rest the body and to allow it to recover from your training.

WHY REST?
Your body gets stronger with rest and recovery.

HOW IT'S DONE?
Spend this day completing other tasks in your life and to put running in the back seat.

 

JOIN US ON STRAVA

Join us on Strava and be a part of the Income Eco Run Training Club. Click here to join us.

ADVISORY

The Income Eco Run Training Programme is designed as a general guideline. You should pay attention to the schedule and to make adjustments to it according to your needs and fitness level. Be sure to include rest days to your schedule, and get sufficient nutrition throughout the training period. Remember that "REST" is an essential part of the training.

Indemnity: You are following the programme on a volunteer basis and you're strongly encouraged to consult a medical practitioner prior to participating in the training programme / training sessions.

The Event Organisers, Event Sponsors or Co-Sponsors will not be responsible or held liable for any injury howsoever arising from training for or during participation in the Run with Pacers / Run with Mok training sessions.