15-Week Training Programme - Week 9

Week 8

Marathon

Mon 20/10: 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 21/10: 7-10km, with at least 3 x 1km Tempos.
River Promenade (Meet at FatBird statue), 1815 hrs.

Wed 22/10: Rest / Cross (7 - 12km, International Business Park, Atrium. 1800 hrs.)
Do this or Monday.

Thurs 23/10: 7-10km, River Promenade (Meet at FatBird statue), 1815 hrs.

Fri 24/10: Rest.

Sat 25/10: 32km to 35km (3.45hr, 4hr and 4hr 15mins Pace Groups), East Coast Park, Playground@Big Splash, Meet 0645hrs.

Sun 26/10: Recovery Run: 5 - 7km Easy, Own Time Own Target.

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

Half - Marathon

Mon 20/10: Rest

Tues 21/10: 7-10km with at least 3 x 1km Tempo.
River Promenade (Meet at FatBird statue), 1815 hrs.

Wed 22/10: Cross.

Thurs 23/10: 7-10km, River Promenade (Meet at FatBird statue), 1815 hrs.

Fri 24/10: Rest.

Sat 25/10: 18km Pace, East Coast Park, Playground@Big Splash, Meet 0645hrs.

Sun 26/10: Recovery Run 5 - 7km Easy, Own Time Own Target.

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