SAFRA Running Club Punggol

07.12 Sunday

Just hit today’s peak distance of 28km and we’re still locked in for the upcoming race 🥅🎯💯💪🏼💪🏼🤝!

We were blessed with perfect weather 🌥️☁️ and an incredible crew of running mates 🏃🏃‍♀️⭐️😇😇 who smashed the distance together.

With the World Cup 🏆🏆final just around the corner, the world 🌎🌏🌙⭐️🌟might pause , but our training doesn’t.

Adios 🌈🌈 and see you at the next one! 🏃‍♂️🔥

22-Week Training Plan for Petaling Jaya Half Marathon (PJHM) / 30km Race: Week 14

12/07/2026 (Sun)
Program: 16/28km L*D Run
Meet at Safra Punggol
28Km @ 06:00am
16Km @ 07:00am

28Km Route: Club house -> Jewel Bridge -> Punggol Jetty Point -> Sunrise Bridge -> Club House -> Sengkang Swimming Complex -> Singa the Courtesy Lion -> Buangkok Green -> Punggol Park -> Defu Lane (U turn after 21.3km) -> Sunrise Bridge -> Club House
28km Route: https://sg.mapometer.com/running/route_5652942.html

16 km Route: Club house -> Jewel Bridge -> Sengkang Swimming Complex -> Singa the Courtesy Lion -> Buangkok Green -> Punggol Park (1 loop) -> Sunrise Bridge -> Club House
16km Route: https://sg.mapometer.com/running/route_5557636.html

Group 1: 5:45 min/km
Group 2: 6:15 min/km
Group 3: 6:45 min/km
Group 4: 7:15 min/km
Group 5: Leisure pace for 120mins

Cutoff time: 09:15am
Waterpoint/Toilet: Punggol PCN Toilets, Punggol Park toilet++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
14/07/2026 (Tue)
Meet at Safra Punggol @ 07:00pm
Program: 12km Tempo Run + FE
Route: Clubhouse > Sunrise Bridge > Punggol Jetty (U turn at 6km or 30mins mark) > Clubhouse
Route: https://sg.mapometer.com/running/route_5581137.html

Group 1: 4'40"/km
Group 2: 5'20"/km
Group 3: 6'00"/km
Group 4: 6'40"/km
Group 5: 70 mins Leisure Run
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16/07/2026 (Thu)
Program: Yasso 800s X 6

1)WU Run along waterway to BLK 684D via Brooks-Banks Bridge
Route: https://sg.mapometer.com/running/route_5513922.html

2)Yasso 800s Run
Group 1: FM target 3h30m
6 x 800m (3m30s, pace 4:22) w 3m30s jog
Group 2: FM target 4h00m
6 x 800m (4mins, pace 5:00) w 4mins jog
Group 3: FM target 4h30m
6 x 800m (4m30s, pace 5:37) w 4m30s jog
Group 4: FM target 5h00m
6 x 800m (5mins, pace 6:15) w 5mins jog
Group 5:
Leisure run for 30mins
Route: https://sg.mapometer.com/running/route_5513923.html

3)Recovery Run back to SAFRA PG via Brooks-Banks Bridge
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On the 9 July, Thursday, we resume training at Hougang Stadium for a rigorous training session 🫁 🔥.

With our upcoming race in September drawing near, we are collaborating intently with a team of committed runners 🏃🏃‍♂️💪🏼🤝🔝🔝.

Let’s collaborate to ensure the success of this race and make it achievable for all participants 🎯💯🔋⚡️✌🏻✌🏻.

See you this Sunday 👀 👀 ❤️ 🧡.

On the 9 July, Thursday, we resume training at Hougang Stadium for a rigorous training session 🫁 🔥.

With our upcoming race in September drawing near, we are collaborating intently with a team of committed runners 🏃🏃‍♂️💪🏼🤝🔝🔝.

Let's collaborate to ensure the success of this race and make it achievable for all participants 🎯💯🔋⚡️✌🏻✌🏻.

See you this Sunday 👀 👀 ❤️ 🧡.

07.07 Tuesday

Run. Reflect. Rally 30minutes. A Quarterly Evaluation for Growth 💪🏼✌🏻🌪️💥🔥💯.

Months of rigorous training and dedication have led us to this day. It's essential to recognize that success 💯💯🎯🔥 is not solely defined by goal attainment but by the persistence and perseverance demonstrated along the way. Continued efforts will yield enhanced success in the future 🔋🎯🔝🔝✋💯💯.

Adios and see you next 👀 👀🤝✋🏻💜🤝.

07.05 Sunday

Our 26/16km training streak is still going strong 💯🎯🔋💪🏼 . Staying consistent and determined is our recipe for success 🎯🎯🤝✌🏻🔝🔝, and having a supportive running community provides that extra motivation.

Huge congratulations to all who raced this weekend—from PB-chasers to debutants, you were fantastic 🏃‍♂️🏃🏃‍♀️⚡️🔥💥🌪️.

Take time to recover and recharge for the future. Adios! 👋✋😘🌈⭐️🌹.

22-Week Training Plan for Petaling Jaya Half Marathon (PJHM) / 30km Race: Week 13

05/07/2026 (Sun)
Program: 16/26KM L*D
Meet at Safra Punggol
26Km @ 06:00am
16Km @ 07:00am

26Km Route: Club house -> Sunrise bridge -> Punggol Jetty Point -> Northshore (U turn at Marina Country Club) -> Club house -> Jewel Bridge -> Sengkang Swimming Complex -> U turn at Singa the Courtesy Lion -> Club House
26km Route: https://sg.mapometer.com/running/route_5534159.html

16km Route: Club house -> Sunrise bridge (U turn at 2.5K) -> Club house -> Jewel Bridge -> Sengkang Swimming Complex -> U turn at Singa the Courtesy Lion -> Club House
16km Route: https://sg.mapometer.com/running/route_5651628.html

Group 1: 5'30"/km
Group 2: 6’00"/km
Group 3: 6'30"/km
Group 4: 7'00"/km

Cutoff time: 09:15am
Waterpoint/Toilet: Punggol PCN Toilets ++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
07/07/2026 (Tue)
Program: 30mins Time Trial (RRR)
Meet at Safra Punggol @ 07:00pm

1) WU Run along waterway to BLK 684D via Brooks-Banks Bridge
Route: https://sg.mapometer.com/running/route_5513922.html

2）30mins Time Trial with suggested paces:
Group 1: 4:05min/km
Group 2: 4:40min/km
Group 3: 5:15min/km
Group 4: 5:50min/km
Group 5: Leisure run for 30mins

Route: https://sg.mapometer.com/running/route_5513923.html

3) Recovery Run back to SAFRA PG via Brooks-Banks Bridge
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09/07/2026 (Thu)
Program: Interval 6 x 800m w 200m jog
Meet at Hougang Stadium @ 07:00pm
Group 1:
800m (23s/100m) ~3:50min/km
Group 2:
800m (27s/100m) ~4:30min/km
Group 3:
800m (31s/100m) ~5:10min/km
Group 4:
800m (35s/100m) ~5:50min/km
Group 5: Leisure run for 6km

Rest Interval: Complete 200m jog within 2 mins

Track Running Etiquette
* AVOID STANDING ON THE TRACK
* FASTEST RUNNER ON THE TRACK GETS THE INSIDE LANE
* RUN COUNTER CLOCKWISE. DON’T RUN AGAINST TRAFFIC
* NOTIFY BEFORE PASSING. PASS ON THE RIGHT
* NEVER STOP/SLOW DOWN SUDDENLY
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