Singapore is flush with running events, so there’s really no excuse not to sign up. We round up some of the big ones this year for you and take the guesswork out of training. We even spoke to Bala Shanmugam (better known as Sham), coach of local running club Team RunFanatics, for some advice. Other than telling us to speak to a doctor first and giving us a pep talk about focusing on our goals, Sham also shares some training guidelines for four races in 2014.
Pocari Sweat Run
Time to race: 4 weeks
Distance: 5km/10km
The coach says: “Start by training two to three times a week—go for short runs that range from 2-5km, including a faster-paced run. Plus, your workouts should include some core strengthening exercises and light weights that will help improve your running posture. Also, newcomers should not attempt back to back races as your body needs time to adjust.”
We say: Even if you go to the gym mostly to play on your smartphone, this is pretty achievable. No excuses.
SAFRA Singapore Bay Run & Army Half Marathon
Time to race: 16 weeks
Distance: 10km/21km
The coach says: “Ideally, you should be training two to four times a week. Your workouts should include a long run—usually above 8km—a progressive run, which as its name suggests, gets gradually faster with each km, and track intervals. You should also squeeze in hill repeats of around 50m–80m to increase your power and speed.”
We say: If you’ve done a 5km or two, 16 weeks is ample time to train for either the 10km or the 21km. The SAFRA is one of the more established races and should be a good experience.
Standard Chartered Marathon Singapore
Time to race: 30 weeks
Distance: 10km/21.1km/42.195km
The coach says: “Undertake long distance training two to four times weekly—and one of these runs should a build up to 35km. You can also do cross training like cycling and swimming to promote recovery and prevent injuries. Of course, don’t forget a few sets of hill repeats to strengthen your legs. You should also start paying attention to nutrition, like running gels and fluids, as your distance increases.”
We say: A full marathon is on most people’s bucket lists—ours, too. With enough time to train, you should be fine. There’s no shame in walking if you get tired, either. It’s all about the experience anyway.
MR25 Ultra Marathon
Time to race: 33 weeks
Distance: <51km
The coach says: “You should be undertaking endurance long runs two to four times weekly, building up your runs to as long as 60km. To clock that much distance, I suggest doing loops around MacRitchie Reservoir. Also, hill repeats are essential for stamina and power.”
We say: Best reserved for seasoned athletes, or those with hearts and legs (and minds) of steel (ie not us and probably not you either).
Looking to clock some running mileage? Check out our list of top running routes in Singapore.
