Training Information

Falcons Training Sign up form

Singapore Falcons - 12-week adaptable training plan (10km, Half Marathon, Full Marathon, Ultra Marathon)

Overview and Rationale: Designing a plan that serves all of our runners is a near impossible task given everyone’s starting points, abilities and race goals. Having said this, we believe this is possible and as a result, have invested a significant amount of time, research and input in designing an adaptable Falcons training plan that can be tweaked and tailored for all of our runners. This plan can be used for fun or for training to achieve a specific goal or target and the entire plan is completely adaptable and customisable around you. One of our fundamental principles is that we are building your longevity and sustainability as runners which involves an educational aspect. We all learn together and from each other, understanding the why and how our bodies respond to training as we progress.

How the plan should be used: You can dial into as much, or as little as you wish but the plan is best suited for runners who do not have a coach or a structured plan. It can be adapted for 10km to 100km, and the core principles can be used for most abilities and distances. We can guide runners through this plan with the use of training subgroups. This can be used without a specific coach or paid plan but can also work alongside this. The *core sessions* will be added to our sign-up document as per our track interval sessions and as per track, they will be group sessions.

Core training principles that you will need to apply:

Run for fun – If enjoyment disappears, we won’t do it. Running has to be fun and whether you use a plan or not, this is essential. Don’t put yourself under unnecessary pressure in the way that you use this.

Choose a distance pathway - to focus on over the 12-wk block, with a specific goal or race to aim for during March or April. Something that excites, motivates & challenges you.

Starting point/weekly volume - based on a runner who has maintained running over Christmas. Be mindful of your current levels and volume of running as you enter this block and adjust accordingly.

The 10% increment rule - applies when increasing volume each week. This means weekly volume does not exceed 10% increase each week. Please be mindful of this when starting the plan.

*Core sessions* are essential - The plan is based on running 5-6 times a week but can be adapted down to 3 (minimum). For maximum impact you will need 80%+ compliance rate over 12 weeks.

Adaptability and adjustability – As this is a generic plan, it will need to be adapted and adjusted continually as you progress whilst keeping the general principles in mind. The 12 week plan is split into 6+6.

Interval sessions – Increase in difficulty/volume over the 12wks with a focus on short intervals/speed at the outset, progressing to longer sessions. You choose between Z5/Z4 up to week 6 (Details below).

No back-to-back hard days - You can switch around days due to your other commitments but core session days must always have an easy run or rest between them.

Skipping sessions – this will inevitably happen as we all lead busy lives but please try not to miss core sessions. If you do skip a core session in week 3, please ensure you don’t skip the same session in week 4.

Body management – Listening to your body is key to avoiding injury, longevity & sustainability. Warming up slowly, stretching pre and post exercise as well as regular rolling, massage gun, sports massage all help.

Race replication and simulation – try to replicate as much as possible, the event you are focusing on thinking about: pace target, terrain, elevation, time of day and nutrition

Race prep sessions - Picking A races and shorter B races that prepare you for these are an excellent way to get you into the zone of race day. You can use park runs for this but staying injury free is key.

Tapering - This is such a subjective subject, and involves dialling your effort and distance down so that you go into races fresh. We will use our training groups to explore this in more detail.

Falcons Participant Waiver and Release of Liability (applicable to all Falcon’s running events)

By signing up, registering for and participating in this Falcons running event, I acknowledge and agree to the following:

Falcons and those acting on our behalf accept no liability for any loss, damages, or expenses of any kind, including, without limitation, loss of or damage to property, or claims by third parties howsoever arising in connection with your participation.

This exclusion of liability shall not apply to damages arising from death, personal injury, or damage to property, caused by the negligence of Falcons or any of its volunteers, or to any other liability we cannot exclude by law. Falcons welcome people of all abilities, however, by agreeing to these rules, you accept that you do so entirely at your own risk and that it is your responsibility to ensure that you, or those you are responsible for, are fit and able to take part in running events.

Please ensure, where appropriate, that you take medical advice before participating in any running event. By signing up for an event, I confirm that I have read, understood, and agree to the terms of this Liability Disclaimer/Waiver.

The table below outlines the different type of sessions that we believe are important to develop as a runner. We believe that core sessions are the most important and try to create group runs for Track as a VO2 max or threshold session (Tuesday), Tempo (Thursday) and then a long run (Weekend). In between these core sessions, people should be balancing easy runs, with strength and conditioning as well as the all important rest!