#RUNWITHMOK

#RUNWITHMOK

SSBR-ARTICLE-MOKYINGREN

Image Credit: © 2018 SPH Magazine Pte Ltd

Article by Mok Ying Ren

At its core, running is actually a very simple "GIGO" - computer lingo for "Garbage In, Garbage Out" - activity.

For most new runners, the rewards you reap out of running will be directly proportionate to the effort you put in.

However, the kind of "results" could be subjective and vary from person to person. While some may just want to complete a race comfortably, others may be aiming to better a personal best.

Ultimately, it is important to understand your own current level of fitness, and take responsibility for your own health and body before engaging in a strenuous activity. Completing 21km at the Singapore SAFRA Bay Run and Army Half Marathon (SSBR & AHM) is truly no simple feat.

A 12 - to 16 - week duration of consistent running and commitment to fitness should put you in good stead to complete the race.

While there is no hard and fast rule to prescribe training preparation by duration, the key will be consistency and patience throughout the training block.

MOK YING REN, managed by ONEathelete, has a personal best of 2:26:07 in the marathon.

 

Here is a week-by-week training plan for SSBR & AHM
by Mok Ying Ren:

SSBR-ARTICLE-MOKYINGREN

 

Here is a training glossary for the week-by-week plan:

EASY RUN: EASY EFFORT RUNNING

PURPOSE: To build the aerobic running system, training your heart and muscles to adapt to the distance gradually.

HOW: Go by effort. The best way to gauge is to try to have a conversation during a run. By being able to say a complete sentence while running ascertains that you are running in the Easy Zone. You should also be able to recite the Singapore pledge comfortably.

REST: TO REST THE BODY

PURPOSE: Rest allows the body to get stronger.

HOW: Spend the day completing other tasks in your life. Put running in the back seat.

PACE RUN: TO RUN AT THE RACE PACE

PURPOSE: To help you get used to the feeling of race pace.

HOW: Run at target race pace for these runs. Remember that there will be plenty of trial and error as no one is able to tell you your exact race pace. Train regularly with pacers and get a feel of the pace. Ask yourself if you can sustain this for an entire half marathon or for 10k. Very likely, your own body will tell you that answer. 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, then it is time to move up the ladder.

LONG RUN: EASY EFFORT RUNNING AT LONGER DURATION

PURPOSE: To build the aerobic running system, training your heart and muscles to adapt to the distance gradually.

HOW: Go by effort. The best way to gauge is to be able to have a conversation during a run. As mentioned above, being able to complete a sentence while running means that you are running in the Easy Zone.

 

SSBR-ARTICLE-MOKYINGREN

The SSBR & AHM will take place on 26 August 2018, with registration opening in 4 April 2018.

For more information, visit www.safra.sg/ssbr_ahm


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