X-RUNNERS PRIVATE VIRTUAL MARATHON
X-Runners is organising the virtual marathon on 6 Dec 2020. In support of this effort, SCSM has graciously allowed us to create a build up training program in their VC platform to support the build up.
With this virtual platform, we will be having 3 private Challenges; Speed, Mileage and Endurance (LSD). Participants will be able to register for these challenges on a weekly basis, starting from 26 Oct. Points will be awarded for each challenge completed. Additional SCSM virtual points will also be awarded for participating in this X-Runners build up training. At the end of this campaign, prizes will be awarded to X-Runners with the highest points accumulated.
The incorporation of speed, mileage and endurance is part of our advocate for a more holistic training towards marathon preparation. We would also advocate recovery and cross-training although it cannot be included in the virtual platform. A weekly proposed training plan will be shared to guide you towards your marathon preparation. Do note that, given the lead time, the proposed marathon plan is for those whom have been running at least 30km per week for the past 2 - 3 months.
TOP 10 runners with the highest points with receive an exclusive gift set from X-Runners Team
(1 EXCEED YOUR LIMIT CAP + 1 EXCEED YOUR LIMIT RUNNING VEST)
X-MARATHON TRAINING PLAN
PROPOSED SPEED TRAINING
Week #1 - 200m x 8 [90% MHR, WR 1:2]
Week #2 - 400m x 6 [90% MHR, WR 1:1.5]
(1) 90% Max Heart Rate (MHR) = (220 - Age) x 0.9
(2) Work Rest (WR) Ratio 1:2
- If take 1min to complete 1 interval i.e. 200m, then rest for 2mins
- The key objective is to sustain the pace, so get adequately rested before the next interval