THU 19TH FEB - TOASTED THU
β±οΈTime
7PM WU Run / 7.15PM Drills / 7.30PM Start
πMeeting Point/Bag drop
100Plus Indoor Stadium (Gate 4)
π Programme (WK 4/10 Road to 2XU Half)
Race Pace interval
10β WU
G1-3: 5 Sets (2β walk rest after 3rd set)
G4-6: 4 Sets (2β Walk after 2nd set)
Each set:
3 mins @ HM
2 mins @ Steady
Rest:
2β Walk after 2nd set
10β WD
πββοΈ HM Pace Groups led by Toasties
1:30hr (4:15/K)
1:35hr (4:30/K)
1:40hr (4:45/K)
1:45hr (4:59/K)
1:50hr (5:15/K)
1:59hr (5:40/K)
CLICK HERE FOR PACE CHART
π Recommendation
WU - Everyday trainers
Main Set - Workout/Race shoe
π Dinner
Saizeirya @ KLP
β±οΈTime
7PM WU Run / 7.15PM Drills / 7.30PM Start
πMeeting Point/Bag drop
100Plus Indoor Stadium (Gate 4)
π Programme (WK 4/10 Road to 2XU Half)
Race Pace interval
10β WU
G1-3: 5 Sets (2β walk rest after 3rd set)
G4-6: 4 Sets (2β Walk after 2nd set)
Each set:
3 mins @ HM
2 mins @ Steady
Rest:
2β Walk after 2nd set
10β WD
πββοΈ HM Pace Groups led by Toasties
1:30hr (4:15/K)
1:35hr (4:30/K)
1:40hr (4:45/K)
1:45hr (4:59/K)
1:50hr (5:15/K)
1:59hr (5:40/K)
CLICK HERE FOR PACE CHART
π Recommendation
WU - Everyday trainers
Main Set - Workout/Race shoe
π Dinner
Saizeirya @ KLP
The Kallang (Formerly Known As Singapore Sports Hub) Β· 4.4β
(7523) Β· Sports complex
1 Stadium Dr, #02-01 National Stadium, Singapore 397629
β€20
SAT 21ST FEB - KAYA RUN #126 (888 Strava Huat art special)
β±οΈTime
630AM Drills / 645AM Start
πMeeting Point
18 Robinson Seating area
(NO BAG DROP)
π Programme (WK 4/10 Road to 2XU Half)
15K Long Run
πββοΈ Pace Groups
1. G1 (5:30-5:40)
2. G2 (6:00-6:15)
3. G3 (6:30-6:45)
4. G4 (7:00-7:15)
CLICK HERE FOR PACE CHART
π SHORTER Option - Meet 7.40AM @ Marina Barrage
(Join the respective groups passing through there!)
Dist: 6K
Nearest Mrt: Gardens By the Bay/Marina South
π Recommendation
Long Run shoes
πΊοΈ Route
https://www.strava.com/routes/3459811937624069078
π¦ Rest stop
6K - 7/11 @ Waterboat House
11.8K - Watercoolers @ Passionwave
13.6K - 7/11 @ Esplanade Mall
π End
The Test Kitchen
β±οΈTime
630AM Drills / 645AM Start
πMeeting Point
18 Robinson Seating area
(NO BAG DROP)
π Programme (WK 4/10 Road to 2XU Half)
15K Long Run
πββοΈ Pace Groups
1. G1 (5:30-5:40)
2. G2 (6:00-6:15)
3. G3 (6:30-6:45)
4. G4 (7:00-7:15)
CLICK HERE FOR PACE CHART
π SHORTER Option - Meet 7.40AM @ Marina Barrage
(Join the respective groups passing through there!)
Dist: 6K
Nearest Mrt: Gardens By the Bay/Marina South
π Recommendation
Long Run shoes
πΊοΈ Route
https://www.strava.com/routes/3459811937624069078
π¦ Rest stop
6K - 7/11 @ Waterboat House
11.8K - Watercoolers @ Passionwave
13.6K - 7/11 @ Esplanade Mall
π End
The Test Kitchen
β€20π₯3
HI ALL! On behalf of the Run leaders and Toasties, hereβs wishing everyone a Blessed Lunar New Year π§§
Wishing everyone a year of smooth like kaya strides, injury free legs and hope you achieve whatever you set out in your running journey!
Whether youβre a regular, new joiner or just here for the vibes, thank you for making every run feel like a reunion ππ»
Eat well, rest well, we go again on Thursday! ζ°εΉ΄εΏ«δΉ, happy day happy miles always π
Wishing everyone a year of smooth like kaya strides, injury free legs and hope you achieve whatever you set out in your running journey!
Whether youβre a regular, new joiner or just here for the vibes, thank you for making every run feel like a reunion ππ»
Eat well, rest well, we go again on Thursday! ζ°εΉ΄εΏ«δΉ, happy day happy miles always π
β€110π¦4β€βπ₯1π1
Hi all,
Quick update: your FFRC x Anya Tees should have arrived by now! If yours hasnβt, please check your inbox for an email update from the Anya team.
Do take a moment to check your tee when you receive it. If anything seems off, just drop Anya an email at hello@anyaactive.com
- theyβll be happy to help.
We canβt wait to see you in your tops and hope you love them. If you share any photos, do tag @fastandfree.rc and @anya.active
Thank you again for your patience and support, and as always, feel free to message us if anything is unclear. ππ
Quick update: your FFRC x Anya Tees should have arrived by now! If yours hasnβt, please check your inbox for an email update from the Anya team.
Do take a moment to check your tee when you receive it. If anything seems off, just drop Anya an email at hello@anyaactive.com
- theyβll be happy to help.
We canβt wait to see you in your tops and hope you love them. If you share any photos, do tag @fastandfree.rc and @anya.active
Thank you again for your patience and support, and as always, feel free to message us if anything is unclear. ππ
β€19
Fast&Free Running Club
SAT 21ST FEB - KAYA RUN #126 (888 Strava Huat art special) β±οΈTime 630AM Drills / 645AM Start πMeeting Point 18 Robinson Seating area (NO BAG DROP) π Programme (WK 4/10 Road to 2XU Half) 15K Long Run πββοΈ Pace Groups 1. G1 (5:30-5:40) 2. G2 (6:00-6:15)β¦
π§§of happiness to see all new and regular runners with us today, hope you had fun with that bit of strava art while getting through 15Ks!
We were lucky with the weather today! Thatβs the end of Wk 4/10 and the end of our first deload week ππ»
https://photos.app.goo.gl/FcLwviBS3Cni5tXB6
(If youβre using any of the photos, please tag @fastandfree.rc and the respective contributor)
We were lucky with the weather today! Thatβs the end of Wk 4/10 and the end of our first deload week ππ»
https://photos.app.goo.gl/FcLwviBS3Cni5tXB6
(If youβre using any of the photos, please tag @fastandfree.rc and the respective contributor)
β€38π3
THU 26TH FEB - TOASTED THU
β±οΈTime
7PM WU Run / 7.15PM Drills / 7.30PM Start
πMeeting Point/Bag drop
100Plus Indoor Stadium (Gate 4)
π Programme (WK 5/10 Road to 2XU Half)
Mona Fartlek
10β WU
2 x (90s @ FM / 90s @ Easy)
4 x (1β @ HM / 1β @ Easy)
4 x (30s @ 10K / 30s @ Easy)
4 x (15s @ 5K / 15s @ Easy)
10β WD
πββοΈ HM Pace Groups led by Toasties
1:30hr (4:15/K)
1:35hr (4:30/K)
1:40hr (4:45/K)
1:45hr (4:59/K)
1:50hr (5:15/K)
1:59hr (5:40/K)
CLICK HERE FOR PACE CHART
π Recommendation
WU - Everyday trainers
Main Set - Workout/Race shoe
π Dinner
Saizeirya @ KLP
β±οΈTime
7PM WU Run / 7.15PM Drills / 7.30PM Start
πMeeting Point/Bag drop
100Plus Indoor Stadium (Gate 4)
π Programme (WK 5/10 Road to 2XU Half)
Mona Fartlek
10β WU
2 x (90s @ FM / 90s @ Easy)
4 x (1β @ HM / 1β @ Easy)
4 x (30s @ 10K / 30s @ Easy)
4 x (15s @ 5K / 15s @ Easy)
10β WD
πββοΈ HM Pace Groups led by Toasties
1:30hr (4:15/K)
1:35hr (4:30/K)
1:40hr (4:45/K)
1:45hr (4:59/K)
1:50hr (5:15/K)
1:59hr (5:40/K)
CLICK HERE FOR PACE CHART
π Recommendation
WU - Everyday trainers
Main Set - Workout/Race shoe
π Dinner
Saizeirya @ KLP
β€10
SAT 28TH FEB - KAYA RUN #127
β±οΈTime
630AM Drills / 645AM Start
πMeeting Point
18 Robinson Seating area
(NO BAG DROP)
π Programme (WK 5/10 Road to 2XU Half)
14K Long Run
πββοΈ Pace Groups
1. G1 (5:30-5:40)
2. G2 (6:00-6:15)
3. G3 (6:30-6:45)
4. G4 (7:00-7:15)
CLICK HERE FOR PACE CHART
π SHORTER Option - Meet 7.30AM @ Margaret Drive Hawker Centre (Join the respective groups passing through there!)
Dist: 7K
Nearest Mrt: Queenstown
π Recommendation
Long Run shoes
πΊοΈ Route
https://www.strava.com/routes/3462335698772605670
π¦ Rest stop
6.9K - Margaret Drive Hawker Centre
11.8K - Cold Storage @ Guthrie House
π End
KAP Mall
β±οΈTime
630AM Drills / 645AM Start
πMeeting Point
18 Robinson Seating area
(NO BAG DROP)
π Programme (WK 5/10 Road to 2XU Half)
14K Long Run
πββοΈ Pace Groups
1. G1 (5:30-5:40)
2. G2 (6:00-6:15)
3. G3 (6:30-6:45)
4. G4 (7:00-7:15)
CLICK HERE FOR PACE CHART
π SHORTER Option - Meet 7.30AM @ Margaret Drive Hawker Centre (Join the respective groups passing through there!)
Dist: 7K
Nearest Mrt: Queenstown
π Recommendation
Long Run shoes
πΊοΈ Route
https://www.strava.com/routes/3462335698772605670
π¦ Rest stop
6.9K - Margaret Drive Hawker Centre
11.8K - Cold Storage @ Guthrie House
π End
KAP Mall
β€17
Fast&Free Running Club
THU 26TH FEB - TOASTED THU β±οΈTime 7PM WU Run / 7.15PM Drills / 7.30PM Start πMeeting Point/Bag drop 100Plus Indoor Stadium (Gate 4) π Programme (WK 5/10 Road to 2XU Half) Mona Fartlek 10β WU 2 x (90s @ FM / 90s @ Easy) 4 x (1β @ HM / 1β @ Easy)β¦
Hey all! Thank you for coming out this evening for a short and sweet fartlek set!
14K this sat, more details later in the day π
https://photos.app.goo.gl/RiXzu9PoSHULxEpv5
(If youβre using any of the photos, please tag @fastandfree.rc and the respective contributor)
14K this sat, more details later in the day π
https://photos.app.goo.gl/RiXzu9PoSHULxEpv5
(If youβre using any of the photos, please tag @fastandfree.rc and the respective contributor)
β€21
Fast&Free Running Club
SAT 28TH FEB - KAYA RUN #127 β±οΈTime 630AM Drills / 645AM Start πMeeting Point 18 Robinson Seating area (NO BAG DROP) π Programme (WK 5/10 Road to 2XU Half) 14K Long Run πββοΈ Pace Groups 1. G1 (5:30-5:40) 2. G2 (6:00-6:15) 3. G3 (6:30-6:45) 4. G4β¦
Hey all! Hope you enjoyed that one, midway through the 10 weeks block now ππ»
Next week we are back with some spice yet again so start getting your race nuitrition dialed in if you have been running on empty every Sat with us - Be fast not fasted π¨
Both red dot running company (RDRC) and Simply Active are our favourite, go check them out!
https://photos.app.goo.gl/cyUS4ns2tNDGfLSp9
(If youβre using any of the photos, please tag @fastandfree.rc and the respective contributor)
Next week we are back with some spice yet again so start getting your race nuitrition dialed in if you have been running on empty every Sat with us - Be fast not fasted π¨
Both red dot running company (RDRC) and Simply Active are our favourite, go check them out!
https://photos.app.goo.gl/cyUS4ns2tNDGfLSp9
(If youβre using any of the photos, please tag @fastandfree.rc and the respective contributor)
π₯2β€1
OK HEREβS THE MAJOR ONE! Shoutout to our toastie, Justin and also Jez racing the big TOKYO tomorrow
GANBATTEKUDASAI ππ»π₯
GANBATTEKUDASAI ππ»π₯
π₯62β€13π5
THU 5TH MAR - TOASTED THU
β±οΈTime
7PM WU Run / 7.15PM Drills / 7.30PM Start
πMeeting Point/Bag drop
100Plus Indoor Stadium (Gate 4)
π Programme (WK 6/10 Road to 2XU Half)
90s ON 90s OFF
10β WU
6 SETS
Each set:
90s @ 10K
90s @ Easy
10β WD
πββοΈ HM Pace Groups led by Toasties
1:30hr (4:15/K)
1:35hr (4:30/K)
1:40hr (4:45/K)
1:45hr (4:59/K)
1:50hr (5:15/K)
1:59hr (5:40/K)
CLICK HERE FOR PACE CHART
π Recommendation
WU - Everyday trainers
Main Set - Workout/Race shoe
π Dinner
Saizeirya @ KLP
β±οΈTime
7PM WU Run / 7.15PM Drills / 7.30PM Start
πMeeting Point/Bag drop
100Plus Indoor Stadium (Gate 4)
π Programme (WK 6/10 Road to 2XU Half)
90s ON 90s OFF
10β WU
6 SETS
Each set:
90s @ 10K
90s @ Easy
10β WD
πββοΈ HM Pace Groups led by Toasties
1:30hr (4:15/K)
1:35hr (4:30/K)
1:40hr (4:45/K)
1:45hr (4:59/K)
1:50hr (5:15/K)
1:59hr (5:40/K)
CLICK HERE FOR PACE CHART
π Recommendation
WU - Everyday trainers
Main Set - Workout/Race shoe
π Dinner
Saizeirya @ KLP
β€βπ₯4
SAT 7TH MAR - KAYA RUN #128 (INTERNATIONAL WOMENβS DAY SPECIAL)
β±οΈTime
630AM Drills / 645AM Start
πMeeting Point
18 Robinson Seating area
(NO BAG DROP)
π Programme (WK 6/10 Road to 2XU Half)
14K Long Run w SPICE
5K @ Long
+
3 x (1K @ HM // 300 @ Easy)
+
5K @ Long
πββοΈ Pace Groups
1. G1 (5:30-5:40)
2. G2 (6:00-6:15)
3. G3 (6:30-6:45)
4. G4 (7:00-7:15)
CLICK HERE FOR PACE CHART
π SHORTER Option - NIL
π Recommendation
Max stack workout/Plated/Race shoes
πΊοΈ Route
https://www.strava.com/routes/3464551984078240086
π¦ Rest stop
4K - Cheers @ Harbourfront
11K - Lepak Place @ Mt Faber
π End
blob
β±οΈTime
630AM Drills / 645AM Start
πMeeting Point
18 Robinson Seating area
(NO BAG DROP)
π Programme (WK 6/10 Road to 2XU Half)
14K Long Run w SPICE
5K @ Long
+
3 x (1K @ HM // 300 @ Easy)
+
5K @ Long
πββοΈ Pace Groups
1. G1 (5:30-5:40)
2. G2 (6:00-6:15)
3. G3 (6:30-6:45)
4. G4 (7:00-7:15)
CLICK HERE FOR PACE CHART
π SHORTER Option - NIL
π Recommendation
Max stack workout/Plated/Race shoes
πΊοΈ Route
https://www.strava.com/routes/3464551984078240086
π¦ Rest stop
4K - Cheers @ Harbourfront
11K - Lepak Place @ Mt Faber
π End
blob
β€11
Fast&Free Running Club
THU 5TH MAR - TOASTED THU β±οΈTime 7PM WU Run / 7.15PM Drills / 7.30PM Start πMeeting Point/Bag drop 100Plus Indoor Stadium (Gate 4) π Programme (WK 6/10 Road to 2XU Half) 90s ON 90s OFF 10β WU 6 SETS Each set: 90s @ 10K 90s @ Easy 10β WD πββοΈβ¦
Great stuff showing up despite the weather. Short and speedy work this evening!
This sat we go again for yet another spicy kaya π€
https://photos.app.goo.gl/NY65obGJ3B6QRG2j8
(If youβre using any of the photos, please tag @fastandfree.rc and the respective contributor)
This sat we go again for yet another spicy kaya π€
https://photos.app.goo.gl/NY65obGJ3B6QRG2j8
(If youβre using any of the photos, please tag @fastandfree.rc and the respective contributor)
β€18
Happy International Womenβs Day ππ
Hey Dadima here, thank you everyone for showing up today, and a special shoutout to all the women in our community.
Running isnβt easy, but itβs one of the ways Iβve been able to see a stronger version of myself and I hope itβs something many of you girls feel too.
Itβs really special to see more and more women showing up for themselves and for this sport. Iβm proud that FFRC has grown into a space where so many strong women run together and support one another.
Also a big shoutout to our regular ladies who helped pace and lead the front today π₯Ή
To all our female runners - this weekend we celebrate you! Keep showing up and know youβre capable of doing hard things.
Photos: https://photos.app.goo.gl/wSPE3tbuqtgWxrDw6
(More will be added tmr, donβt forget to tag us!)
Hey Dadima here, thank you everyone for showing up today, and a special shoutout to all the women in our community.
Running isnβt easy, but itβs one of the ways Iβve been able to see a stronger version of myself and I hope itβs something many of you girls feel too.
Itβs really special to see more and more women showing up for themselves and for this sport. Iβm proud that FFRC has grown into a space where so many strong women run together and support one another.
Also a big shoutout to our regular ladies who helped pace and lead the front today π₯Ή
To all our female runners - this weekend we celebrate you! Keep showing up and know youβre capable of doing hard things.
Photos: https://photos.app.goo.gl/wSPE3tbuqtgWxrDw6
(More will be added tmr, donβt forget to tag us!)
β€70β€βπ₯1