TRAINING PROGRAMME FOR 01/03/2010 - 07/03/2010
Week #01 - Endurance
Date Zone / Distance Location Comments
01/03, Mon FatTrim Zone (Optional)
7km (HM)
10km (FM)
10km (UM)
Run @
with Team FatBird
02/03, Tues TempoBird Zone
7km (HM)
10km (FM)
10km (UM)
Run @
River Promenade
with Team FatBird
03/03, Wed FatTrim Zone (Optional)
5 km
N.A Personal Training
04/03, Thur BaseBuild Zone
7km (HM)
10km (FM)
10km (UM)
Run @
River Promenade
with Team FatBird
05/03, Fri Rest    
06/03, Sat BaseBuild Zone
15km (HM)
21km (FM)
21km (UM)
Playground @
Big Splash
with Team FatBird
07/03, Sun FatTrim Zone
5km (HM)
7km (FM)
15km (UM)
Personal Run  
Total Weekly Mileage: 46km (HM)
63km (FM)
71km (UM)
Operation NightHawk Week #01 - Weekend LSD training run
Date : 6th March 2010, Saturday
Location : Playground@Big Splash, ECP
Time : 0700hrs
Training Pace : BaseBuild ZONE
Route :
Playground @ Big Splash >> ECP/ Fort Rd >> Playground @ Big Splash >>
Carpark C4 >> Cable Ski Lagoon >> Carpark F2 >> PA Campsite Toilet >>
Sailing Centre >> NSRCC (U-Turn) >> Sailing Centre >> PA Campsite Toilet >>
Carpark F2 >> Cable Ski Lagoon >> Carpark C4 >> Playground @ Big Splash
Distance : 21km
21km - U-Turn @ NSRCC ( Full / Ultra Marathon NightHawks)
15km - U-Turn @ PA Campsite Toilet ( Half Marathon NightHawks)
When Dusk Cometh, The NightHawks Emerge!
Official Training Partner
Official Compression Wear
Key Power International
Official Training Venue
The PlayGround @ Big Splash
ADVISORY: You are responsible for yourself and your property for all Team FatBird run sessions. Team FatBird and its members shall not assume responsibility or liability for any loss of property, injury, damage, accidents, death during the runs.