Training begins this week - for marathons in 2006

Trainer Ong has developed the Training Program for 2006 marathons. I am looking to run the KL Marathon & Thailand Temple Race in March 06. Training begins this week Tuesday, officially. I did a quick, no-hassle 10km run (took 48:45min) around my estate today, under the scorching evening sun. Went with Amanda and Sean for a 1.6km short warm run prior, to kickstart their engines too. I have more or less recovered from the marathon on Dec4, and is ready to begin ramping up my running again.

The week ahead
For Tuesday's run,
Location: Mount Faber
Type: Warm-up run
Route: Clubhouse -> Harbourfront -> Mount Faber Entrance (Kampong
Bahru) -> Mount Faber Cable Car station -> Morse Rd -> Harbourfront
-> Telok Blangah Rise -> Clubhouse -> Henderson Rd -> Harbourfront
-> Telok Blangah Rise -> Clubhouse
Distance: 15 km
Pace: 6 min/km
Start time: 6.50 pm

For Thursday's run,
Location: Queenstown stadium
Type: Tempo run
Sets: 4 sets (2 km, 1.6 km, 800m, 400m)
Pace: 2 min/rd
Rest time: 3 min
Start time: 6.45 pm

For Sunday's run,
Location: Yishun stadium
Type: Long endurance run
Route: Yishun stadium -> Yishun Ave 1 -> Outskirt of Seletar camp ->
Jalan Kayu -> Into Seletar Camp -> Yishun Ave 1 -> Yishun stadium
Distance: 20 km
Pace: 6 min/km
Start time: 7.30 am