If you have any queries, please contact Coach Rameshon at 9100 4369 or you can email him at swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)
Written By Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)
Masters in Education (University of Western Australia, 2005-2008)
27 March 2020
TRAINING ONE CAN DO WITH CORONA VIRUS AROUND
With Corona Virus striking us, with cases and deaths, training becomes very challenging. It is easier to go to the track and run. However, it is very important to keep oneself away at least a metre away from each other. One must follow government orders like quarantine, homestay orders and not go against the government as the government is doing its best to contain and win over the battle of having no virus in the country.
One could go to a variety of routes like East Coast Park, Mac Ritchie Reservoir, Hort Park, Mount Faber, West Coast Park, Botanic Gardens etc. The time one could go is between 5 am and 6 am to exercise. In the night, it is a good idea to go and run as many people do not train in the night. There are two advantages to training at night. One is that the weather is cooling and the other is that many people do evening training as compared to night training. One must learn to keep the hands free by reminding oneself of washing one's hand most of the time to prevent the spread of the Corona Virus.
It is at this kind of time that the energy of people may be down as few do training in the early part of the morning and later part of the night.
I will put some training one could do to some form of quantity or quality or both training combined.
Fartlek
One can choose to do what they want from the fitness and condition.
I shall give some examples here and do to suit your convenience.
Example One - 1km jog, 5min hard, with 5min easy, 3min hard, with 3 min easy, 100m moderate with 1min jog, 2km jog
Example Two - 3km hard, with 10min jog, 200m hard with 1min jog, 100m hard with 1min jog, with 500m hard and followed by 3min jog, followed by 2km jog.
Intervals - for 5km and 10km training
Note:
Very conditioned athletes can do Type A, B, and C
Quite conditioned athletes can do Type A and B
Casual runners could do Type A
Type A -200m x 10 easy pace, with 1min rest, heart rate of 150beats per min
Type B - 200m x 10 moderate pace, with 1min rest, heart rate of 160-165 per min
Type C - 200m x 10 hard intensity of 90 per cent, with a min rest, heart rate of 170 to 180 beats per min for heart rate.
Other methods - Easy to hard intensity for 5km training.
One could run 5km, the first 5min of easy intensity and they are to run at their own moderate pace and at the last 1-2min to run as fast as possible.
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.
