- For all YTzens to come together, to bond and build school spirit.
- To promote and encourage YTzens to lead a healthy physical & mental lifestyle.
- To inculcate sportsmanship and strive towards competitive excellence.
Competitive Race (3.1km)
- 6 boys and 6 girls from each class
- Top 15 Boys / Top 15 Girls
All students who are not in the competitive race will join the cohort run.
Competitive Race – Open Catogory
- Staff, Alumni and PSG
- Top 10 Male / Top 10 Female
- Sign up using the QR code by 1 Apr, Mon
Volunteers
- Assist in the running of the event
- Sign up using the QR code by 1 Apr, Mon
Cohort Run
- Join your class for the cohort run.
Scan the QR code above to sign up
- Opened from 830am to 945am
- YTzens are expected to run in cohort run.
- You are only allowed to play at the Carnival Game Stalls before and/or after your run.
More details will be given nearer the date.
running tips
running tips
Training for a 3.1km run requires a combination of endurance, speed, and mental resilience.
Establish a Training Schedule: Plan your training schedule in advance, allocating specific days for running, rest, and cross-training activities. Aim for at least 3-4 days of running per week with rest or cross-training activities on alternate days.
Gradual Progression: Start with a comfortable distance and gradually increase your mileage each week. A common rule of thumb is to increase your total weekly mileage by no more than 10% to avoid overuse injuries.
Long Runs: Once a week, include a long run to build endurance. Start with a distance that feels challenging but manageable and gradually increase the duration of these runs over time.
Tempo Runs: Tempo runs involve running at a comfortably hard pace, typically at a pace that you could sustain for about an hour. This helps improve your lactate threshold and teaches your body to maintain a faster pace for longer periods.
Interval Training: Intervals involve alternating between periods of high-intensity running and recovery. For example, you could run fast for 400 meters, then jog or walk for 200 meters to recover. Repeat these intervals several times during a workout to improve speed and aerobic capacity.
Strength Training: Incorporate strength training exercises into your routine to improve muscular strength and endurance, which can help prevent injuries and improve running efficiency. Focus on exercises that target the legs, core, and upper body.
Cross-Training: Include cross-training activities such as cycling, swimming, or yoga to improve overall fitness, prevent overuse injuries, and give your running muscles a break.
Proper Nutrition and Hydration: Fuel your body with a balanced diet rich in carbohydrates, protein, healthy fats, vitamins, and minerals. Stay hydrated before, during, and after your runs to maintain optimal performance and aid in recovery.
Rest and Recovery: Allow your body time to rest and recover between workouts to prevent burnout and reduce the risk of injury. Incorporate rest days into your training schedule and prioritize quality sleep to support recovery and muscle repair.
Mental Preparation: Practice mental strategies such as visualization, positive self-talk, and goal-setting to build confidence and resilience. Visualize yourself successfully completing the race and focus on positive affirmations during tough training sessions.
From
Bright Hill MRT
Exit No. 1
Programme Outline
