Monday, November 3, 2008

15 Week Training Programme: Week 11

Week 11

Marathon

Mon 03/11: 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 04/11: 7-10km, with at least 4 x 1km Tempos.
River Promenade (Meet at FatBird statue), 1815 hrs.

Wed 05/11: Rest / Cross (7 - 12km, International Business Park, Atrium. 1800 hrs.)
Do this or Monday.

Thurs 06/11: 7-10km, River Promenade (Meet at FatBird statue), 1815 hrs.

Fri 07/11: Rest.

Sat 08/11: 32km to 35km @ Pace, ECP, Playground @ Big Splash Meet 0645hrs.

Sun 09/11:
Lunar Trials with Team FatBird, 15 - 20km @ Pace, ECP, B1 Carpark Meet 0700hrs. .

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

Half - Marathon

Mon 03/11: Rest

Tues 04/11: 7-10km with at least 3 x 1km Tempo.
River Promenade (Meet at FatBird statue), 1815 hrs.

Wed 05/11: Cross.

Thurs 06/11: 7-10km, River Promenade (Meet at FatBird statue), 1815 hrs.

Fri 07/11: Rest.

Sat 08/11: 20
km Pace, ECP Playground @ Big Splash, Meet 0645hrs.

Sun 09/11: Lunar Trials with Team FatBird, 10 - 15km @ Pace, ECP, B1 Carpark Meet 0700hrs. .

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

No comments:

LinkWithin

Related Posts with Thumbnails