To see improvement in your running, it is essential to alternate the slow steady runs with interval and tempo sessions. Not only does it add variety to your training but it helps you burn fat, build muscle, and improve your cardiovascular system. 

The programme will introduce you to these different types of sessions to build into your training. It will also be a great opportunity to familiarize yourself with the app you will be using on race day.

Session #1: The Basics – Running technique and training plan

Dates: 30 May – 5 June 2022 (choose your day and time)
Duration: 30min
Required items: your phone and (preferably) a headset
Make sure that you’ve had something to eat and drink about 45-60min before the start of your session

This session will take you through the basics of running. It will help the best running practices and will give you guidelines to structure your training.

Session #2: Interval Session – To improve your pace and cardiovascular fitness

Dates: 6 – 12 June 2022 (choose your day and time)
Duration: 40 mins
Required items: your phone and (preferably) a headset
Make sure that you’ve had something to eat and drink about 45-60min before the start of your session

Interval training consists of alternating brief intervals of higher intensity exercise with periods of active recovery. 

Interval sessions can be difficult to do by yourself. The app’s virtual coach will give you that welcome nudge to stick to the programme and push just that bit harder and get some speed in your legs.

Session #3: Tempo Run – To run longer, harder – you build endurance

Dates: 13 – 19 June 2022 (choose your day and time)
Duration: 35 min
Required items: your phone and (preferably) a headset
Make sure that you’ve had something to eat and drink about 45-60min before the start of your session

Tempo Runs are moderate-to-hard intensity training runs to be sustained for 20 to 40 minutes (depending on what you are training for). Tempo runs help build your lactate threshold (LT), which is critical for running faster. 

With tempo runs your body learns to adapt to perform at a higher intensity comfortably. 

With only two weeks to go until race day this session, led by our app’s virtual coach, will guarantee a strong finish at Run As One Singapore.