Is every workout different? Why is that important?

Every track workout, tempo run and long run is different throughout your entire training cycle. We believe in the Principle of Variation. Your body adapts to training and variation helps ensure you make consistent progress.

These are Frequently asked Questions related to the training program. For other queries on the training fees, training sessions, locations and logistics, please contact or call us at +65-94239403 

Why do you do cross training ? 
Cross training helps correct muscle imbalances built up due to running. It also add variety to your workouts and increase aerobic training without increasing the risk of overuse injuries (running too much too soon). Most running injuries are caused by too much mileage.

Is hill training recommended?

Some programs substitute track training with hills. We believe in both. The track is a precisely measured, flat, soft and safe environment. Hills are harder to get precise distances and elevations. Most hills are over uneven terrain, so be careful ! Steep hills alter your running gait which can cause injuries, especially when running fast downhill. However hills add resistance and are important if your race route is hilly or when doing trail races. We use hills regularly to simulate race routes elevations.

What is variable training goals ?

Sometimes we miss a training session due to work, illness, other commitments. At, we will adjust your training and workout targets according to how you progress. This adjustment is done within training mesocycles. With this approach, you will always be motivated to try to achieve your best training result.

How many workouts a week? What is the 3 + 2 formula?

Do not miss any of the three key runs – they are essential if you want to stay on the program to achieve your goals. We recommend 2 more cross training (XT) days for a total of 5 workouts a week - If you miss a XT day, that is a compromise but its OK although XT is also an important part of the program.

Is the program the same as Furman's FIRST ?

The training is based on the scientific training principles of overload, supercompensation, active and passive recovery, etc. This is similar to FIRST, which has collaborated with However has introduced an A and B training goal concept to motivate each athlete, and drive towards success.

I am a novice, never ran a race. Can I still join this program?

​​​Yes you can ! We have the 'Committed to' - 5k, 10k and Marathon training programs that cater for people who have never raced before. You will start with a period of general preparation, to strengthen your body for training. Your initial workouts will be time and effort based, so it will be manageable.

Does track and speed training cause injuries ?

Inevitably, most runners will encounter an injury eventually. Majority of these are overuse injuries due to too much mileage, done too soon. The track is actually a softer, flat and safe surface, speed workouts are not more than 5km in total, so it is not likely to cause overuse injuries. With proper warm-up and the correct running form, track and speed work is actually quite safe.

I am a triathlete, is suitable for me ?

​​​​We have a number of triathletes who are training with us. They like the cross training elements which is totally relevant to triathlons. The running drills also help them be a more efficient runner, which is essential when doing the final running leg of the race. You will be running on tired legs and running form is critical.

Is heart rate based training useful ?

How fast our heart beats is one indicator of how intense is our workout. However heart rate is also affected by what you ate, time of day, stress, hydration, heat, brand of heart rate monitor and other variables. Because of this, we prefer to train based on time, pace and distance which is precise and reliable. A correctly developed training program will have workout at the right intensity and avoid overtraining. Your race is to meet a certain time target, so you should train the same way. However we do use heart rate monitors when its appropriate, usually for ultra-runners or novice athletes.

Contact : Andrew Cheong mobile +65-94239403    email :

What is the weekly mileage ? Is it enough to train for a marathon ?

​​​​​​​Your weekly mileage will not exceed 50 km per week, this is similar to the FIRST program but is less than other traditional marathon programs. We believe in quality workouts and cut out 'junk miles' where you clock in many slow miles. We believe long slow runs build aerobic capacity, but they have to be done at the correct intensity. Run less, run faster, but it does not mean train any less harder !