Training Programmes

SAFRA Singapore Bay Run & Army Half Marathon

TRAINING PROGRAMMES

Your training starts now! A series of complimentary training programmes will be organised from May to Aug this year to support participants in their fitness journey. These are tailored for various run categories ranging from lead-up runs and Soldier Strong coaching programmes for long-distance runners to fitness talks and fun workouts.

Participants can sign up for the training programmes which they are eligible for after they register for this year’s run, through the link provided in their confirmation slip. Limited slots are available on a first-come-first-served basis so register early.

Training Programmes Who is eligible How many sessions can I join
Lead-up Runs » 21km Army Half Marathon participants
» SAFRA 10km Race participants
All sessions
Soldier Strong Coaching Sessions » 21km Army Half Marathon participants Limited to 1 session per participant
Fitness Talk – Training for Long Distance Runs » 21km Army Half Marathon participants
» SAFRA 10km Race participants
Fitness Talk – Family Fitness » Families for Life 800m Challenge participants
Fun Workouts » NS Team Run participants
» SAFRA 5km Fun Run participants
» Families for Life 800m Challenge participants
Limited to 1 session per participant
Fun Workouts – Dance Party with your kids
(recommended for kids up to 12 years old)
» Families for Life 800m Challenge participants
Running Clinic » Families for Life 800m Challenge participants
 

LEAD-UP RUNS

S/N Session Date Time Venue Capacity
1 Session 1: 6km / 12km Sun, 20 May 6.30am Bedok Reservoir Park 100
2 Session 2: 7km / 14km Sun, 3 Jun 6.30am SAFRA Yishun 100
3 Session 3: 8km / 16km Sun. 17 Jun 6.30am SAFRA Punggol 100
4 Session 4: 9km / 18km Sun, 1 Jul 6.30am SAFRA Jurong 100
5 Session 5: 11km / 22km Sun, 15 Jul 6.30am SAFRA Toa Payoh 100
6 Session 6: 9km / 18km Sun, 29 Jul 6.30am SAFRA Mount Faber 100
7 Session 7: 6km / 12km Sun, 12 Aug 6.30am East Coast Park, Carpark F2 100
 

SOLDIER STRONG COACHING PROGRAMME

For the first time, the SSBR & AHM 2018 will provide coaching workshops by the Singapore Army’s Centre of Excellence for Soldier Performance (CESP) to help half-marathoners in their fitness regime.

The CESP is set up as part of the Singapore Army’s Soldier Strong efforts. The Soldier Strong campaign aims to develop soldiers to be physically strong, mentally resilient and adaptive through key performance areas, namely fitness and nutrition, resilience, injury management, and soldier systems.

Using data-driven approach applied in military training, the CESP has designed a programme where participants will learn about injury mitigation, running preparation, periodisation, resistance training, running psychology, and nutrition and hydration over six sessions.

S/N Session Date Time Venue Capacity
1 Injuries & Stretching Tue, 8 May 7.00pm SAFRA Toa Payoh,
Everest Room
50
2 Running Workshop Tue, 22 May 7.00pm SAFRA Toa Payoh,
Everest Room
50
3 Periodisation & Interval / Fartlek Tue, 5 Jun 7.00pm SAFRA Toa Payoh,
Victoria Room
50
4 Resistance Training Tue, 19 Jun 7.00pm SAFRA Toa Payoh,
EnergyOne Gym
50
5 Psychology & Slope Training Tue, 26 Jun 7.00pm SAFRA Mount Faber,
Crystal Room
50
6 Nutrition, Hydration & Circuit Training Tue, 17 Jul 7.00pm SAFRA Toa Payoh,
Victoria Room
50
 
SYNOPSIS
Programme Theoretical Session Practical Session
Injuries & Stretching In the build up to a half marathon, injury prevention is often neglected. Runners will learn about the concept of progressive training, and the way to detect the early signs of injuries and their potential remedies.

A Medical Officer, specialising in sports medicine, from the Singapore Army’s Centre of Excellence for Soldier Performance (CESP), will draw on his experience as a triathlete and a physician managing sports injuries to discuss common injuries in road running.
The Combat Fitness Trainer (CFT) from the CESP will share the importance of stretching and how it improves the elasticity of muscles and tendons, to ensure that joints are able to perform through their full range of motion. There will also be a demonstration of the different types of stretches, followed by a practical stretching session with the participants.
Running Workshop A seasoned competitive runner will share his insights on running form, race preparation and competition tips. The session also includes an outdoor run of up to 3km.
Periodisation & Interval / Fartlek The Senior Exercise Scientist from the CESP will provide an overview of the principles and main considerations of designing a periodisation programme.

The purpose of this periodisation plan aims to achieve optimal performance at a predefined time point. It encompasses a training regime designed to draw out the runner’s optimal performance.
The CFT from the CESP will conduct an interval training session comprising a series of low- to high-intensity workouts interspersed with rest periods, as well as Fartlek training, which blends continuous training with interval training.
Resistance Training The CFTs from the CESP will explain how resistance training can help improve muscular fitness and performance for the half marathon, and at the same time reduce injuries. There will a demonstration on the different types of resistance training, followed by a practical session with the participants.
Psychology & Slope Running The Senior Psychologist from the CESP will educate runners on the importance of being psychologically prepared for the run, and provide mental strategies to overcome mental negatives. The CFT from the CESP will conduct a slope running session, which serves as a form of resistance training.
Nutrition, Hydration & Circuit Training The Nutritionist from the CESP will provide participants with an understanding of the principles in sports nutrition and the different types of diet to enhance performance and recovery. The CFT from the CESP will conduct a circuit training session, which targets both aerobic capacity and muscular endurance, to complement run trainings.

FITNESS TALKS

S/N Session Date Time Venue Capacity
1 Training for Long Distance Runs
by Coach Steven Quek (SportSG)
Sun, 13 May 9.30am SAFRA Toa Payoh,
Reef Room
150
2 Family Fitness (SportSG) Sun, 24 Jun 11.00am SAFRA Toa Payoh,
Victoria Room
120

FUN WORKOUTS

S/N Session Date Time Venue Capacity
1 Zumba Fitness Sat, 9 Jun 10.00am SAFRA Punggol, Atrium 100
2 Zumba Fitness Sun, 24 Jun 10.00am SAFRA Toa Payoh, Atrium 100
3 Dance Party with your kids (SportSG) Sat, 30 Jun 9.00am SAFRA Toa Payoh, Atrium 120
4 Zumba Fitness Sat, 21 Jul 9.00am SAFRA Toa Payoh, Atrium 100
5 Piloxing Sat, 4 Aug 10.00am SAFRA Punggol, Atrium 100
 

RUNNING CLINIC

Ever wondered why you have clocked in your training hours, but the magic doesn't happen on race day? Every race is different, and we need to aptly prepared for each race, in the best condition possible and toe the start line! Beyond that, you would need 2 magic keys to sustain a successful race. Join us, as we learn how to complete the Army Half-marathon successfully!

S/N Session Date Time Venue Capacity
1 2 Keys to a successful half-marathon - Brought to you by 100PLUS SINGAPORE and MOK YING REN, Double SEA Games Gold Medalist & National Marathoner, managed by ONEathlete. Sat, 11 Aug 1.30pm SAFRA Toa Payoh,
Victoria Room
200
 

Note: The Organisers reserve the right to change, postpone or cancel the training programmes without prior notice.

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