The Kookaburra Program

Operation Kookaburra is a specially-designed 12-week FlightZONES^TM Marathon training program to prepare runners for the Gold Coast Airport Marathon (GCAM).  

Team FatBird FlightZONES^TM Structured Marathon Training Program 2015

• A 12-week Team FatBird FlightZONES^TM Marathon Training
• Program incorporating the GCAM training guidelines and tailored to our trainees’ requirements
• Comprehensive training plan comprising of 2 weekday workouts and one weekend long run weekly.
• 6 fortnightly TFB-led weekend (Friday evening/Sunday morning) long run sessions with Isotonic/Recovery Drinks/refreshments
• Workout sessions will focus on building strength and endurance for the Half & Full Marathon distances
• Experienced Runners and Pacers leading and guiding the runs
• The FlightZONES Training System, incorporating heart-rate measurements and progressive paced running
• Two levels of training – beginners and experienced runners
• Regular emails and online postings of the weekly training plan, tips and advisory
• Recognition - eCertificates Of Completion/Achievement

Training Fees:

Run Gold Coast (RGC) Package........................$FREE**
12-week (6-sessions) Training Program.............$120

Non-Package GCAM Participant........................$60
Previous Team FatBird (TFB) Participants.........$60*
Drop-In (Per session), no entitlements................$23/sess.

* Past FatBird fee-paying trainees enjoy discounted pricing


** The first 100 participants of the Run Gold Coast Package  will get Operation Kookaburra training (worth $120) FREE.  You will not be required to make payment upon registration for training.

Training will begin on 10 April 2015 for successful applicants.

Click HERE for the Training Dates/Schedules for your planning purposes.

Click HERE to REGISTER NOW!

2 weeks to Race Day

With 2 weeks to Gold Coast Airport Marathon (GCAM), the Kookaburras were all excited as they turned up for their final group run.  The turnout was not too great as quite a number of runners were using the weekend of races both locally and overseas to make up for their run.

As we were about to start, dark clouds loomed in the horizon and our trainers made a good call to run in the opposite direction to minimize the likelihood of us running into the rain - and it turned out a good call as we avoided the short bout of rain closer to the C4 and Playground areas.

Most of the runners were putting in their final tests of equipment and pace, and were trying to sustain a faster Enhanced Pace for distances of 18km and 28km.  After the rains, came the high humidity and heat, which seemed to pose additional challenges for the runners.

Our mantra of 'Train Hard, Race Easy' would give the Kookaburras confidence of performing  well on race day, after putting in the hard efforts during training.  In spite of the challenges, most of the Kookaburras returned to the Nest by 10:30am, quite exhausted, at the same time satisfied.

Next weekend will be the final tapering run before we wrap up Operation Kookaburra and make our way to the Gold Coast.  To date, there are more than 340 Singapore runners going down under, and this would surely be fun as we travel, race and meetup as Team Singapore.

Run Kookaburra Run Kookaburra, Gold Our Race Will Be!

Photos from FatBird Meng Kiat

Week #9: The Longest Run

 

The majority of Kookaburras were back to the final phase of GCAM training after their previous weekend at the Sundown Marathon.  Since most of the trainees already did their 42km at the race, they were to do a shorter version of the training run, although at a new Enhanced Pace that was meant to be faster.

Because of the on goings of a few local races that morning, with some of the runners still 'recovering' from the Sundown Marathon (which would now serve as their longest training run), the turnout was less than normal but still saw a fair share of the regulars turning up for their LSD fix.

After a quick briefing and division into the respective pace groupings, the runners ran off towards Fort Road together to cover the first 21km @ enhanced pace.  There were lots of excited chatter about the upcoming pre-departure briefing for the trip down under, as well as tips and advice given by the experienced GCAM Pacers on what to expect and how to prepare for the race.

In spite of earlier forecast of showers, the sun was shining brightly, giving the runners some additional challenge on top of the new pace to sustain.  Although they have just completed a 21km or 42km last weekend, most of the runners were able to run well with the new pace for at least 21km back to the start point @ C4 Car Park.

About half of the Kookaburras went on to complete another 5km-14km for total distances of 25km-35km, looking strong in spite of the overbearing heat.  The smiles on the faces told of a highly motivated flock of Kookaburras, all feeling strong and ready for a good outing at what for many of them would be a first at the GCAM.

With this run, Ops Kookaburra would enter into the tapering phase with three more weekend runs of 30km, 28km and then 18km before we depart for the Gold Coast in the first week of July.  Many of them will be proudly donning the red race vest that was specially given to participants who have gone through the Ops Kookaburra training journey.

From the experience of previous flocks of Kookaburras, our marathoners who have trained in the highly humid and hotter weather in Singapore have shown to be able to sustain paces of 15s-30s faster per km in the cooler and more comfortable GCAM weather.  

This would be sweet music for many of our trainees and Team Singapore marathoners, who would be looking forward to running good times and Personal Bests in the weekend of 6 July.

Run Kookaburras Run!

Training Photos from FatBird Meng Kiat

Week #5: Kookaburras up a notch

In week #5, the Ops Kookaburra participants had their third group training with Team FatBird at the ECP for Optimal Paced long runs of 18km for the Half Marathoners and 28km for the Full Marathoners.

The turnout was not bad and we had the regular group of trainees settling in well to the training structure, with some firm foundation built up in the previous weeks of runs.  Although the run was a night one, the rather humid weather posed some challenges, especially in the second half of the workouts.

Still, the Kookaburras were focused in sustaining their targeted paces for as long as possible.  With the guidance of experienced Gold Coast Marathoners as Pacers, the Kookaburras learnt more about balancing their efforts with sustainable paces, as well as implementing some elements of good in-run fuel and hydration.

The stretch of ECP was real busy on this Saturday night, adding on to the challenge of the run as we had to weave around the crowd at times, and also be exposed to the smoke from the BBQ pits and families with children hogging the running paths.  However, all the activities and merry-making added to the fun factor of the run as well as heightened the senses of our runners as we had to be extra alert to avoid any potential accidents.

The mainly FM Kookaburras completed their 28km distance with good effort, although some had to slow down the pace after 21km as the humidity and fatigue took their toll.  Still, the Kookaburras were able to continue with the remaining distances at slightly slower pace, fulfilling the overall training objectives no less.

After this phase of training, the Kookaburras will embark on their next phase in week #6 at Optimal Pace (a tad faster than Marathon Pace).  That will also prepare the runners for a trial of their abilities as some will be participating in the Sundown Marathon at the end of May.  

The Kookaburras are building up well even as we are having a few more participants join us for GCAM.  The GCAM race registrations are looking good for yet another large contingent from Team Singapore.  

For marathoners who are still on the fence about registering for GCAM to do their Personal Bests (PB) or Qualify For Boston (BQ), there is no better time than to do it NOW - Do visit the GCAM booth at the Sundown Marathon Race Expo On May 16-18 to get more details of the travel package and possibly register in the spot.

Run Kookaburras Run Kookaburras, Gold Our Race Shall Be!

Facebook photos from FatBird CK Chin

Gold Coast Marathon Training 2014 Kickoff

Operation Kookaburra - Gold Coast Airport Marathon (GCAM) 12-week training program got off to a smooth start at Changi Beach which saw close to 50 participants joining in for its kickoff session.

On a cool night, buzzing with activity by Changi Beach point, the Kookaburra trainers/pacers met with the trainees for the first time, and quickly melded into their respective target training groupings.  

A quick briefing was conducted to inform participants of the Team FatBird FlightZONES structure of the 12-week program, and how we would be proceeding to build up our foundation and long run endurance for a good showing at GCAM 2014.

The Kookaburras started off alongside the Ops NightHawk participants (who were in their sixth session in the run up to Sundown Marathon) and soon were settling in to enjoy the night's training run of 13km-21km.  For a first session, the enthusiastic Kookaburras did reasonably well, although more work will need to be done to help find their sustained paces in the weeks of training that will follow.

The quiet of the cool night was abuzz with the Kookaburras and NightHawks's footsteps and the regular chatter amongst pace group members as they strode along the 'mentally draining' Coastal Road stretch.  Running parallel to the Changi Airport, this 14km stretch (7km each way) offers the runners very good training for pace and building up their mental strength for long distance running.

The good mix of Groups 1 & 2 Full Marathon trainees along with Group 3 FM and HM trainees provided the Kookaburra trainers/pacers with plenty to do, stretching their pace management boundaries wide to reign in the well strung-on runners - a commendable effort from the trainers/pacers who did a great job.

The night ended rather young for the Kookaburras as most had no problems meeting the training objectives and returned 'home' within the set paces for their respective distances.  Bananas and isotonic drinks greeted and rewarded the happy Kookaburras for the good effort and enthusiasm for training displayed.

We look forward to the next face-face session with the Kookaburras in a fortnight, where we will do another night flight, this time longer and along the mystic trail road and park connectors of the Reservoir/Mandai Reserves.

Run Kookaburra, Run Kookaburra,
You Have Got What It Takes!

Photos by FatBirds Meng Kiat, CK Chin