Sunday, 31 August 2014

Speed work is Essential

To improve your long runs, just doing Long Slow Distance training is not good enough. It is essential to do speed work. For example, run 5 X 1km with 3 minutes rest in between repetitions; 10 X 400 meters with rest of 30 to 90 seconds in between repetitions. It is best to run on the track or grass. This was shared by Jean-Pierre Lautredoux, ex French national runner with a PB of 1:01:43 in the half marathon. He was at Desa Park City to speak to runners after the Peer Support Programme. Other helpful training tips he gave were:

  • Do tempo run: Run at 90% of your maximum heart rate (about 220 minus your age is 100%). Warm up for 20 minutes, then run for 20 to 30 minutes. Try not to go below 90% for the whole duration.
  • After a race on Sunday, do not do hard workout until Wednesday. Your body needs the time to recover.
  • For strength training, do lunges, planks and sprints.
  • Run only 2 marathons per year for best results.
  • Do no more than five 30km runs to train for a marathon.
The club wishes to warmly thank Jean-Pierre for taking the time to talk to the runners.

photos by Wan Yew Leong

Wednesday, 27 August 2014

3030 Run title sponsor: INOV8. Official fitness watch: Garmin

We are proud to announce INOV8 as the title sponsor for Pacesetters 3030 Run 2014 and Garmin as the Official Fitness Watch.

Saturday, 16 August 2014

Help the Homeless doggies & kitties!

Second Chance is a shelter to a few hundred dogs & cats. Their aim is to place the animals with good homes and educate the public about the importance of vaccinating and neutering their pets. You can support the shelter by joining Run For A Second Chance on 4th October 2014.

Peer Support Programme - 17/8 (Sun), 6:00am - 20km

For this week, many of the pacers and runners will be travelling to Kuching FM / TMBT. The Peer Support run will still go on but in a smaller group starting from Lake Garden Children Car Park for 20km. There will be 2 pacers leading group. - Tai Kok Keong & Kelvin Ng Ch

Monday, 11 August 2014

Jean-Pierre will give a talk at FM / HM Peer Support Programme

Training will be at Desa Park City on 31st August. A very good chance to get some tips from top ex French national marathoner, Jean-Pierre  Lautredou.