SAFRA Running Club Punggol

09.01 Tuesday

Today’s program is Fartlek mode. Fartlek is a Swedish term that means "speed play" ⚡️⭐️⬆️✅👏.

Unlike traditional interval training where you stop or walk to recover, fartlek keeps you running continuously 🏃‍♀️ 🏃‍♀️ run. You alternate between a fast pace and an easy jogging recovery pace 💪🏼💪🏼💪🏼.

You do not need a strict plan. You can change your speed based on how you feel or use natural landmarks like trees 🌳 🌴 or park benches 🪑🪑🪑💯💯.

Let’s keep working on this and build your speed and endurance ⚡️💨🌪️🌪️🔝🔝🔋🔋to be able to run faster in your race.

Adios 👋 ✋

08.30 Sunday 🌧️ 🏃‍♀️ 🏃‍♂️

The heatwave is finally over, and the rain ☔️ 🌧️ is here! But a little water won't dampen our spirits.

With a new month 📆 just around the corner, race day is officially on the horizon 🏆🔝🔥💥.

Time to lace up, show up, and chase those unexpected results. Let’s do this! 🤜🏼🤛🏽🤝👏👏🥂.

22-Week Training Plan for Petaling Jaya Half Marathon (PJHM) / 30km Race: Week 21

30/08/2026 (Sun)
Program: 14KM L*D
Meet at Safra Punggol @07:00am

14km Route: Club House -> Sunrise Bridge -> Pasir Ris Park (U turn 7k) -> Sunrise Bridge -> Club House
14km Route：https://sg.mapometer.com/running/route_5533982.html

Group 1: 5:30 min/km
Group 2: 6:00 min/km
Group 3: 6:30 min/km
Group 4: 7:00 min/km
Group 5: Leisure pace for 90 mins

Cutoff time: 09:00am
Waterpoint/Toilet: Punggol PCN Toilet, Pasir Ris Park Toilet++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
01/09/2026 (Tue)
Meet at Safra Punggol @ 07:00pm
Program: Aerobic + Fartlek + FE
2.5km+(1-2-3-2-1) min +2.5km

Route: Clubhouse > Sunrise Bridge > Punggol Jetty (U turn at half of Fartlek Run Duration, i.e. 9mins) > Clubhouse
Group 1: Aerobic - 5:30 min/km, Fast - 4:00min/km, Jog - 6:00min/km
Group 2: Aerobic - 6:00 min/km, Fast - 4:30min/km, Jog - 6:30min/km
Group 3: Aerobic - 6:30 min/km, Fast - 5:00min/km, Jog - 7:00min/km
Group 4: Aerobic - 7:00 min/km, Fast - 5:30min/km, Jog - 7:30min/km
Group 5: 60 minutes Easy Run (U-turn at 30mins mark)

Route: https://sg.mapometer.com/running/route_5581137.html ++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
03/09/2026 (Thu)
Meet at Safra Punggol@ 07:00pm
Program: 5K Aerobic + 6X20s Strides

Route: https://sg.mapometer.com/running/route_5637543
Route: Clubhouse > Jewel Bridge -> Wave Bridge - Oasis Terrace -> 6x striding (20s On / 20s Off) at 5K -> Club House

Group 1: Aerobic - 5:30 min/km, Fast - 3:50min/km, Jog - 5:30min/km
Group 2: Aerobic - 6:00 min/km, Fast - 4:20min/km, Jog - 6:00min/km
Group 3: Aerobic - 6:30 min/km, Fast - 4:50min/km, Jog - 6:30min/km
Group 4: Aerobic - 7:00 min/km, Fast - 5:20min/km, Jog - 7:00min/km
Group 5: 30mins Leisure Run+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

08.27 Thursday

Today’s workout is a 12min Cooper Test at Hougang Stadium.

The Cooper test is a 12-minute running assessment used to measure aerobic 🏃 🏃‍♀️ 🏃‍♂️🔝🔝fitness and estimate cardiovascular endurance. It is use as a simple way to evaluate the physical condition of a runner 💨🌪️🔥💥💯🔋🔋.

Be it what is the time you have completed today, you are a champion 🥂🥂🏆🏆.

27/8/2026 (Thu) 7pm @ Hougang Stadium

07.25 Tuesday

A 10km tempo run with team mates today and we have been able to get the most out of the training session 👏✅⬆️🔝🔝.

A tempo run is a sustained, "comfortably hard" run 🏃 🏃‍♀️ 🏃‍♂️ performed at or near your lactate threshold. It is faster 💨 💨 than an easy conversational pace but controlled enough to maintain continuously for 20 to 60 minutes without stopping, building your endurance and speed 💯🔋🌪️🌪️🔥.

We are getting close to the end of the month and also our upcoming race. Keep showing up and we will get to see the best results from the race🌈🌈🫯🫯⚡️⚡️💥💥⭐️⭐️.

See you this Thursday for a VO2Max run🏃‍♀️ 🏃‍♀️ 🏃‍♂️ 🏃‍♂️

08.23 Sunday

We are getting close to our event in September and will be reducing the distance in our training regimen🔝✅🥅📉🗓️.

Today, a 21-kilometer run along the picturesque 🌷🍄‍🟫🌹🌝🌸🌼Punggol Jetty. The weather is hot and humid🌞🌝🌝, but it doesn't deter our motivation for the day.

Time flies, and we're nearing the end of August. What will the training program look like in the following quarter of the year? 🤲👏🤝🤜🏼🤛🏽 Join us now to reveal it.

Adiós 👋 ✋ 👀 👀

22-Week Training Plan for Petaling Jaya Half Marathon (PJHM) / 30km Race: Week 20

23/08/2026 (Sun)
Program: 21KM/12KM L*D
Meet at Safra Punggol
21.1km Runners
12km Runners

21.1km Route: Club House -> Jewel Bridge -> Punggol Jetty Point -> Sunrise Bridge -> Defu Lane (U-turn at the end) -> Sunrise Bridge -> Club House
Route: https://sg.mapometer.com/running/route_5586477.html

12km Route: Club House -> Sunrise Bridge -> Defu Lane (U turn 6k) -> Sunrise Bridge -> Club House
Route：https://sg.mapometer.com/running/route_5610567.html

Group 1: 5:30 min/km
Group 2: 6:00 min/km
Group 3: 6:30 min/km
Group 4: 7:00 min/km
Group 5: Leisure pace for 90 mins to 120mins

Cutoff time: 09:00am
Waterpoint/Toilet: Punggol PCN Toilet, Punggol Point Jetty Toilet++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
25/08/2026 (Tue)
Program: 10km Tempo Run + FE
Meet at Safra Punggol @ 07:00pm

Route: Clubhouse > Sunrise Bridge > Defu Lane (U turn at 5km or 25mins mark) > Clubhouse
Route: https://sg.mapometer.com/running/route_5637538.html

Group 1: 4’30”/km
Group 2: 5’10”/km
Group 3: 5’50”/km
Group 4: 6’30”/km
Group 5: 50 mins Leisure Run
++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
27/08/2026 (Thu)
Meet at Hougang Stadium @ 07:00pm
Program: Cooper Test Run (VO2MAX)
1) WU Run for 1.2km

2）VO2MAX Run for 12mins
Group 1: Target Pace 3:50 min/km
Group 2: Target Pace 4:20 min/km
Group 3: Target Pace 5:00 min/km
Group 4: Target Pace 5:30 min/km

3)Recovery Run for 1.2km

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
+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

08.20 Tuesday

Today, we return to our high-intensity training with 1.6km intervals 🏃🏽‍➡️🏃🏼‍♀️‍➡️🏃🏽‍➡️🏃🏼‍♀️‍➡️💯💯🔋🔋.

It's amazing how fast time flies 💨💨⚡️ . As the month winds down, the reality of our upcoming race is setting in.

Stay consistent and keep showing up for yourself 🙌🫶🏽💛💚💙💕💕and each other. We are on the path to making this the best race of our lives⬆️⬆️🎖️🎖️🌷.

Adiós!

08.18 Tuesday

Today we are back to hill ⛰️ ⛰️ repeats training.

Hill repeats involve running fast 💨 💨 up a hill and jogging down to recover.

This high-intensity workout builds leg strength, boosts speed 💯🔝💯🔝🏃🏽‍➡️🏃🏼‍♀️‍➡️, improves running form, and protects joints from heavy impact and together with great company 💚💙🔥✅✅, it makes the workout more enjoyable and rewarding.

See you this Thursday for track work at Hougang Stadium 🏟️ ☘️🌷.