If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)
By Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)
Masters in Education (University of Western Australia, 2005-2008)
A simple 1-month training programme for those running in POSB Run 2013
An athlete who is in our training programme, who joined me recently, told me that he has been benefiting from the blogpost. I was touched with these statements. He just joined us and has been making gradually progressing with us in running. I will not name him for now, but I believe that I will be featuring on him soon, as a surprise.
From him, I have come to a realisation that there may be many who did not train and would like to just run the 10km POSB RUN and it going to be a last-minute one. Here, I have devised a programme for those who have not done anything about it and would like to run in the 10km race. It is in the hope that it will assist you that I have written.
Picture 1 - Raj and Divya in POSB Run 2011 to run for the joy.
Picture 2 - Ashley Liew comes in as the champion in the POSB 10km run with a net gun time of 34min 41sec
Picture 3 - POSB 2012 Team Flexifitness contingent
Ashley Liew wins 2012 POSB Run as well with a 34m 09sec 10km time.
With our annual outing for the POSB Run, we are looking forward to this year's outing as well. We are sending a group of nearly 50 Team Flexifitness athletes to complete. Ashley will not compete as he is still studying at Sherman College for his doctorate in Chiropractic Practices.
Note: This training programme is for those who have 1 month to go to POSB Race and they have not done any form of training. This programme is not for fit people or elite athletes.
Team Flexifitness will be sending 48 athletes soon for this charity run.
A One Month last-minute training programme to complete a run with ease.
6/08 Tues - 2km jog (with 10 push-ups, sit-ups and half-squats about 10 to 15 min after the run)
7/08 Wed - rest
8/08 Thurs - 2km to 3km jog (uphill sprints 50m x 5, with a walk to recover)
9/08 Friday - rest
10/8 Sat - 3 to 4km jog (Do stretching exercises more after the run)
11/8 Sun - rest
12/8 Mon - rest
13/8 Tues - 3km jog (with 15 push-ups, sit-ups and half-squats, about 10 to 15 min after the run)
14/8 Wed - rest
15/8 Thurs - 4km jog (uphill sprints 50m x 6, with a walk to recover)
16/8 Friday- rest
17/8 Sat - 5km jog (Do stretching exercises more after the run)
18/8 Sun - rest
19/8 Mon - rest
20/8 Tues 4km jog (with 20 push-ups, sit-ups and half-squats, about 10 to 15 min after the run)
21/8 Wed- rest
22/8 Thurs 5km jog (uphill sprints 50m x 8, with a walk to recover)
23/8 Friday - rest
24/8 Sat - 6km jog (Do stretching exercises more after the run)
25/8 Sun - rest
26/8 Mon - rest
27/8 Tues - 5km jog (with 25 push-ups, sit-ups and half-squats, about 10 to 15 min after the run)
28/9 Wed- rest
29/8 Thurs - 6km jog (uphill sprints 50m x 10, with a walk to recover)
30/8 Friday- rest
31/8 Sat - 8km jog (with 30 push-ups, sit-ups and half-squats, about 10 to 15 min after the run)
01/9 Sun - rest
02/9 Mon- rest
03/9 Tues - 10km jog (Do stretching exercises more after the run)
04/9 Wed- rest
05/9 Thurs - 8km jog (with 10 push-ups, sit-ups and half-squats about 10 to 15 min after the run)
06/9 Fri- rest
07/9 Sat- rest
08/9 Sun - POSB RACE 2013
See you at the POSB Run
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Note:
By Narayanan
Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’ by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).
He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.
