SAFRA Running Club Punggol

29/09/2026

09.29 Tuesday

Today we are back to 10K Tempo runs alongside Punggol park connector 🎋🌴🌷🌸🌳🌪️🌪️.

Tempo run helps to improve your body's ability to process and clear lactate, allowing you to run 🏃 🏃‍♀️ 🏃‍♂️ faster for longer periods with less fatigue 🪫🪫.

It also helps to train your body to delay the point where fatigue and heavy muscle burning rapidly accelerate ⬆️ ⬆️ and overtime, it will make your stride more efficient so faster paces cost less energy overtime 🕰️ 💯💯🔋🔋✅✅⚡️.

This Thursday we will be back for intervals. Join us and find out what’s the menu for this day. Adios 👀 👀 👋 👋.

27/09/2026

09.27 Sunday ⛅️ ⛅️

Week 3-13 BYD training plan

Today is another cool 🆒 🆒 weather for a 14/22km run to the scenic coastal pier at Punggol Park 🌳🌷🌼🌴🪾🌸.

We are now at the third 3️⃣ week of training plan and how time flies 🚀 ✈️ that we are now at the last Sunday of the month.

Keep showing up for our training plan 🔝🔝⭐️⭐️ and keep the momentum going towards achieving your goal for the next upcoming race in December 💯💯🔋🔋.

See you next ! Adios 🙋‍♂️ 👋 ✋🌳🌷🥂.

24/09/2026

13-Week Training Plan for BYD Marathon: Week 3

27/09/2026 (Sun)
Program: 14 to 22KM L*D
22km Runners @ 6am (18kM L*D+4K MP)
12km Runners

22km Route: Club house -> Jewel Bridge -> Punggol Point Jetty -> Sunrise Bridge -> Defu Lane (U-turn at end) -> Club house
22km Route: https://sg.mapometer.com/running/route_5663498.html

12km Route: Club house -> Sunrise Bridge -> Defu Lane (U-turn at 6k) ->Club house
12km Route: https://sg.mapometer.com/running/route_5587516.html

Group 1: 5'30"/km L*D and 4'30"/km MP
Group 2: 6’00"/km L*D and 5'00"/km MP
Group 3: 6'30"/km L*D and 5'30"/km MP
Group 4: 7'00"/km L*D and 6'00"/km MP
Group 5: 60mins to 120mins Casual Run

Cutoff time: 09:00am
Waterpoint/Toilet: Punggol PCN Toilets, Punggol Point Jetty Toilet
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29/09/2026 (Tue)
Meet at Safra Punggol @ 07:00pm
Program: 10k Tempo Run + FE

Route: Clubhouse > Jewel Bridge -> Sengkang Swimming Complex (U turn at 5k) -> Clubhouse
Group 1: 4:30min/km,
Group 2: 5:00min/km
Group 3: 5:30min/km
Group 4: 6:00min/km
Group 5: 60 minutes Easy Run (U-turn at 30mins mark)

Route: https://sg.mapometer.com/running/route_5608066.html
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01/10/2026 (Thu)
Program: Interval 8 x 600m w 200m jog
Meet at Safra Punggol @ 7pm
1)WU Run along waterway to BLK 684D via Brooks-Banks Bridge
Route: https://sg.mapometer.com/running/route_5513922.html

2) Interval 8 x 600m w 200m jog
Group 1:
600m (23s/100m) ~3:50min/km
Group 2:
600m (27s/100m) ~4:30min/km
Group 3:
600m (31s/100m) ~5:10min/km
Group 4:
600m (35s/100m) ~5:50min/km
Group 5: Leisure run for 6km
Rest Interval: Complete 200m jog within 2 mins

Route: https://sg.mapometer.com/running/route_5513923.html

3)Recovery Run back to SAFRA PG via Brooks-Banks
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24/09/2026

09.24 Thursday

Today we are back to track for intervals 🫁 💥. The weather is finally cooler as compared to the past months.

Intervals are high intensity workout that increase ⬆️ ⬆️ the maximum amount of oxygen your body can use during exercise. Your body learns to clear lactic acid from your blood faster, which delays fatigue and you learn to use oxygen more efficiently so your normal pace feels easier 🔋🔋💯💯✅✅.

We are progressing to the third week of the training program. What’s in the menu? Join us this Sunday and find out more! 🤲🤜🏼🤛🏽🏆🏆🥂.

24/09/2026

Good Afternoon all,

The transport has been arranged for this Saturday's location run.

Location : SAFRA Punggol
Time : 6:30AM

Please be there early.

Send a message to learn more

20/09/2026

09.20 Sunday

Week 2-13 BYD training plan

Today’s long run is a 22km run to the scenic view 🌷🌴🌳🌳🪾at Coney Islands. The air pollutant index is at normal range today and we have been able to get the session completed 🔋🔋💪🏼💪🏼

It is also the Yellow Ribbon 🎗️🎗️🎗️Run and Race against Cancer happening on the same weekend. Well done to those ✅✅⚡️⚡️ who toed the line and completed the race too.

Let’s keep showing up 🤲🔥🔥and keep pushing forward towards our goals in the next few weeks.

Adios 🙋‍♂️ 👋 ✋!!

19/09/2026

🎉 SRCPG 10th Anniversary Celebration! 🎉

📅 Saturday, 10 October 2026
⏰ 6:30 AM – 10:30 AM
📍 SAFRA Punggol

It’s time to celebrate 10 amazing years of running, friendship and growing together! 🥳

Get ready for an exciting Team Relay Run, followed by a special 10th Anniversary Celebration Reception! 🎊

We have lots of exciting activities and surprises lined up, including:

🎁 Commemorative Door Gifts
🎉 Lucky Draws
🏆 Relay Run Winners & Prizes
✨ And many more surprises to be announced!

Most importantly, it’s a chance for all of us to come together, celebrate our journey and create more wonderful memories as one SRCPG family. ❤️

Let’s make this 10th Anniversary Celebration a milestone to remember! 🎊

⚠️ EXCLUSIVE EVENT FOR SRCPG MEMBERS & INVITED GUESTS ONLY

📝 Registration is required for all attendees.

👉 Click here or scan the attached QR code to register for the event.
https://forms.cloud.microsoft/Pages/ResponsePage.aspx?id=l9gCJp5Ur0urBDOELQiqhbkVU7hDgflFnvyAQ5drtPBUMzFHOVRJS0Y4RzQ0WDNUNEdFUVhESkRHMi4u&origin=QRCode

⏳ Registration closes on 3 October 2026.

17/09/2026

13-Week Training Plan for BYD Marathon: Week 2

20/09/2026 (Sun)
Program: 12 to 22KM L*D
22km Runners @ 6am
12km Runners

22km Route: Club house -> Defu Lane (U-turn at 7.5k) -> Sunrise Bridge -> Coney Island West Gate -> Coney Island East Gate -> Lor Halus Bridge -> Club house
22km Route: https://sg.mapometer.com/running/route_5662164.html

12km Route: Club house -> Sunrise Bridge -> Coney Island West Gate -> Coney Island East Gate -> Lor Halus Bridge -> Club house
12km Route: https://sg.mapometer.com/running/route_5600697.html

Group 1: 5'30"/km
Group 2: 6’00"/km
Group 3: 6'30"/km
Group 4: 7'00"/km

Cutoff time: 09:15am
Waterpoint/Toilet: Punggol PCN Toilets++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
22/09/2026 (Tue)
Meet at Safra Punggol @ 07:00pm
Program: Aerobic + Fartlek + FE
2.5km+(1-2-3-2-1) min +2.5km

Route: Clubhouse > Sunrise Bridge > Punggol Jetty (U turn at half of Fartlek Run Duration, i.e. 9mins) > Clubhouse
Group 1: Aerobic - 5:30 min/km, Fast - 4:00min/km, Jog - 6:00min/km
Group 2: Aerobic - 6:00 min/km, Fast - 4:30min/km, Jog - 6:30min/km
Group 3: Aerobic - 6:30 min/km, Fast - 5:00min/km, Jog - 7:00min/km
Group 4: Aerobic - 7:00 min/km, Fast - 5:30min/km, Jog - 7:30min/km
Group 5: 60 minutes Easy Run (U-turn at 30mins mark)

Route: https://sg.mapometer.com/running/route_5581137.html +++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
24/09/2026 (Thu)
Program: Interval 6 x 800m w 200m jog
Meet at Hougang Stadium @ 07:00pm
Group 1:
800m (23s/100m) ~3:50min/km
Group 2:
800m (27s/100m) ~4:30min/km
Group 3:
800m (31s/100m) ~5:10min/km
Group 4:
800m (35s/100m) ~5:50min/km
Group 5: Leisure run for 5km

Rest Interval: Complete 200m jog within 2 mins

Track Running Etiquette
* AVOID STANDING ON THE TRACK
* FASTEST RUNNER ON THE TRACK GETS THE INSIDE LANE
* RUN COUNTER CLOCKWISE. DON’T RUN AGAINST TRAFFIC
* NOTIFY BEFORE PASSING. PASS ON THE RIGHT
* NEVER STOP/SLOW DOWN SUDDENLY
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17/09/2026

09.17 Thursday

Today the team is back to track for 600m intervals 🏃‍♀️ 🏃‍♂️ 🏃.

Interval training improves ⬆️ ⬆️ ⬆️ ⬆️ your cardiovascular fitness and burns more calories in a fraction of the time compared to steady-moderate workouts. It also triggers excess post-exercise oxygen consumption (EPOC), meaning your body continues burning calories at a higher rate hours after you stop moving 🔋💯🔋💯💪🏼💪🏼.

The Air Pollutant Index has been staying moderate for the past few days. Runners please take care 🧡 ❤️🌼🌸🤲🤲 and hydrate yourself.

Let’s move forward to the 2nd week of the training program. See you this Sunday.

15/09/2026

09.15 Tuesday

Today we are back to running aerobic run at 10km 🔋💯💪🏼💪🏼🔝.

Aerobic run is an easy-to-moderate pace run where your cardiovascular system supplies enough oxygen to power 🆙 🔝 ⬆️ your muscles. Your body burns a mix of stored fat and carbohydrates (glycogen). You should run at a pace slow enough that you can speak in full sentences or hold a conversation without gasping for air ✅✅⚡️⚡️.

This Thursday we will be back to track for some lungs bursting session💥💥🔥🔥.

Join us and find out more. See you 👀 👀