Fast&Free Running Club

Hey guys bullion hawker is closed, we’re hanging at Beach Road prawn mee and breakfast grill!

LIVE LOCATIONS

Weather is good!!

Hi guys, the route has been updated. We'll be running along ECP since this is a workout session. FM runners will continue further down ECP before looping back and meeting the HM group for breakfast at The Bullion Hawker Bar. Please take some time to read through your workout sets carefully, and do your own pre-kaya recommendation before meeting us at 18 Robinson. We'll be moving off sharp at 6:45am to avoid the morning sun as much as possible. If you're running late, use the live location to catch up with the group. This is the last spicy workout before race day, so treat it as a chance to test your race-day routine - breakfast, shoes, gels, and anything else you plan to use. Bring a flask if you need one, as most of our water stops are coolers rather than stalls where drinks can be purchased. Weather check will be at 5:30am. See you and sleep early tonight 💚

Thanks for joining us last night! The workout wasn’t easy so great job for showing up 💚 just a few more weeks to go! Photos: https://photos.app.goo.gl/iPWWNghf8LsinToXA yuhan will be uploading the rest of the photos tonight :)

If you’re planning to come tomorrow do rsvp in the polls. We will drop the route and end point details before noon :)

If you’re coming tomorrow, please rsvp in the comments. Do note that there won’t be any 100PLUS available so do plan for your own hydration. As we’re peaking this week and next week towards Gold Coast training, please review the workout carefully. 💚

SAT 30TH MAY - KAYA RUN #137 ⏱️Time 630AM Drills / 645AM Start 📍Meeting Point 18 Robinson Seating area (NO BAG DROP) 📋 Programme (WK 9/12 Road to Gold Coast Marathon) Pre-kaya Recommendations: HM: pre-run 30min Easy FM: pre-run 5K + 30min easy HM: 80min Spicy Kaya Run • 15min Easy • 20min FM • 10min Easy • 10min FM (split into FM/HM groups) • 5min Easy • 5min HM • 5min Easy • 10min Easy FM: 105min Spicy Kaya Run • 15min Easy • 20min FM • 10min Easy • 20min FM (split into FM/HM groups) • 10min Easy • 10min FM • 20min Easy 🏃‍♀️ Pace Groups G1 - 3:05FM / 1:30HM G2 - 3:15FM / 1:35HM G3 - 3:30FM / 1:40HM G4 - no FM / 1:45HM G5 - 3:45FM / 1:50HM G6 - 3:59FM / 1:59HM CLICK HERE FOR PACE CHART 📋 SHORTER Option - N/A 👟 Recommendation Race shoes + Hydration flask + Nutrition (1 gel per 45mins) 🗺️ Route https://strava.app.link/swBcewhUw3b 💦 Rest stop TBC 🏁 End TBC

THU 11TH JUNE - TOASTED THU ⏱️Time 7PM WU Run / 7.15PM Drills / 7.30PM Start 📍Meeting Point/Bag drop The Kallang (Gate 4) 📋 Programme (WK 8/12 - Road to Gold Coast Marathon) https://strava.app.link/f53gVOzgN3b 15min Warm up 10min @ HM, 2.5 min walk 8min @ HM, 2min walk 6min @ HM, 90s walk 4min @ HM, 60s walk 2min @ HM 15min Cool down 🏃‍♀️ FM/HM Pace Groups led by Toasties (Pace groups are based on the FM/HM targets) G1 - 3:05/1:30 G2 - 3:15/1:35 G3 - 3:30/1:40 G4 - 3:35/1:45 G5 - 3:45/1:50 G6 - 3:59/1:59 CLICK HERE FOR PACE CHART 👟 Recommendation WU/WD - Everyday trainers Main Set - Workout/Race shoe 🍛 Dinner TBC

That was a hooooot ☀️ one today. Well done to everyone who showed up and got it done. Next week will be Spicy Kaya run! Photos: https://photos.app.goo.gl/5kTEnKG1A47Cqz1n6

If you’re at our Kaya run end point, our merch is here! They’re plain samples with limited sizes :) feel free to touch and try!

LIVE LOCATIONS

Weather is good, see you!

See you all tomorrow 💚 We’ll be setting off at 6:45am sharp to beat the morning sun as much as we can. Please arrive on time, but if you’re running late, feel free to follow our live location and join us along the way. COMMENT BELOW IF YOURE JOINING FOR THE SHORTER OPTION IN THIS FORMAT - E.g. José - 5/10K - G1/2/3/4 This is so that our Toasties can keep a look out for you.

Thanks for joining us today! 💚 We can’t believe it’s already Week 8/12 on the road to Gold Coast. Great work getting through today’s session - it definitely wasn’t an easy one, so make sure you rest and recover well. For those heading to Gold Coast, our merch is now live! DM us your race registration via Instagram and we’ll send over the purchase link. For everyone else, stay tuned 👀

If you’re coming to our session today: we brought a few plain samples of our new merch. Feel free to come try it!

Hi guys! If you're joining us tomorrow, please remember to RSVP via the poll so we can plan accordingly. A quick heads-up that there won't be any 100PLUS available for the next two weeks so please plan ahead for your own hydration. See you tomorrow! 👋

SAT 6TH JUNE - KAYA RUN #136 ⏱️Time 630AM Drills / 645AM Start 📍Meeting Point 18 Robinson Seating area (NO BAG DROP) 📋 Programme (WK 7/12 Road to Gold Coast Marathon) 15K Long Run (Pre-kaya recommendations: FM/HM crew) G1,2 - 12K/4K G3,4,5 - 10K/3K 🏃‍♀️ 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 📋 SHORTER Option - 6K (Timings are rough estimates. Please plan based on your group’s pace and refer to the live location shared once the run starts) Meet at 7.45am @ Rest Stop 2 (Nearest mrt: Stadium) 👟 Recommendation Long Run Shoes + Hydration flask + Nuitrition (1 gel per 45mins) 🗺️ Route https://strava.app.link/6JCKDchmC3b 💦 Rest stop 5K - 7-11 @ Promenade 9K - Water coolers @ Water Sports Centre 🏁 End Jln Tua Kong Lau Lim (IYKYK!!)

THU 1ST JUNE - TOASTED THU ⏱️Time 7PM WU Run / 7.15PM Drills / 7.30PM Start 📍Meeting Point/Bag drop The Kallang (Gate 4) 📋 Programme (WK 8/12 - Road to Gold Coast Marathon) 15’ WU 5 x (6 mins @ HM // 90s walk rest) 10’ WD 🏃‍♀️ FM/HM Pace Groups led by Toasties (Pace groups are based on the FM/HM targets) G1 - 3:05/1:30 G2 - 3:15/1:35 G3 - 3:30/1:40 G4 - 3:35/1:45 G5 - 3:45/1:50 G6 - 3:59/1:59 CLICK HERE FOR PACE CHART 👟 Recommendation WU/WD - Everyday trainers Main Set - Workout/Race shoe 🍛 Dinner TBC

Run is CANCELLED. Extra ZZZZZs for everyone today! Or if you’re already out there running, stay safe!