Team FatBird: Operation Falcon 2016
Frequently Asked Questions (FAQ)
Version 1.8 (8 Dec 2015)

About the Program:

What is Operation Falcon?
Operation Falcon is a 12-week marathon training program for runners racing the 2XU Compression Run Marathon 2016.  It also serves as structured preparations for runners racing 10km to Full Marathons locally and internationally in the first quarter of 2016.
The training comprises of weekday tempo runs and x-training with weekend hills, tempo intervals, speedwork and long runs weekly.

Do I need to register for the 2XU Compression Run myself?
This training program does not come packaged with a 2XU Compression Run race slot.  You will need to get  your own registration for the race.

Can I tap on Ops Falcon to help me prepare for other marathon races?
Operation Falcon training cycle is geared towards towards preparations of marathons in Feb/March.  You may also leverage upon Ops Falcon training for the following overseas marathons:
- Kyoto Marathon (Feb)
Tokyo Marathon (Feb)
- Hong Kong Marathon (Feb)
- Seoul International Marathon (Mar)
- Gyeongju Cherry Blossom Marathon (Apr)
- Boston Marathon (Apr)

What is the training program for Operation Falcon based on?
The training program is based on FlightZONESTM Training System, incorporating heart-rate measurements and progressive paced running, and complemented with PowerFLIGHTTM Strength and Hills Training System. The sessions are conducted by a team of experienced Marathoners and Pacers.

Where can trainees get detailed information on training schedules and access to the coach/training crew?
The Falcon’s Nest, a private training area has been set up to inform, update and share all training information. All registered trainees will be invited to join the Falcon’s Nest on Facebook.

I have submitted my registration, but have yet to receive any reply. Am I accepted into the training program?
Due to limited number of spaces for Operation Falcon, runners who register for the training program will be subjected to approval by the organizing committee before having their application accepted.

Successful applicants will receive an email confirming their training slot and payment details. Payment for training contributions have to be made within a week (7 days) of acceptance, otherwise the slot may be forfeited.

Payments made are not refundable once the training has begun.


About the training runs:

I am unable to commit to the training schedules of the entire Falcon Program.  Can I just participate in some of the training sessions?
There is a drop-in fee of $23/session if you wish to just come for a few selected sessions.  Sign up for the number of sessions you can attend along with the advised payment.  Write in to training@teamfatbird.com with your selected dates, and we will send you the training details.  Drop-in participants will not be able to qualify for program entitlements, but will still have access to training, refreshments, and available team sales/discounts.

Is it compulsory for me to attend all training sessions? What if I cannot attend some of them?
The training schedule serves as a guide for your training. However, while it is not compulsory to attend all training sessions, you are encouraged to attend as many training sessions as possible to gain maximum benefits out of Operation Falcon. 

When and where are the weekday/weekend runs held? What time do the runs start?
Please refer to Training Schedule  for more information on the dates for all Group Training runs.The training are mainly conducted at MacRitchie Reservoir Park, Mt. Faber, Sports Hub and East Coast Park areas.
Detailed weekly schedules will be provided once you are enrolled.

I am busy during the weekday evenings and may not be able to attend some of the
weekday training sessions. Will it affect my attendance record and performance buildup?
All weekend (Saturday/Sunday) workouts are mandatory while all Weekday runs are optional.  The optional weekday runs are planned for Monday, Tuesday, Wednesday or Thursday evenings. They may be done at your own time and venue if you are unable to make it to the designated weekday training runs.

Is there baggage deposit area at the meeting point?
There is baggage deposit area at the meeting point for trainees to store their belongings, however please refrain from storing valuables. Team FatBird will not be responsible for any loss or damaged items

Are drinks / refreshments provided?
Post-training drinks/refreshments are provided at the meeting point. There will not be drinks / refreshments stations provided along the running route, therefore bring your own hydration for the duration of the run.

Where do I find the route map for the run?
There will be a route briefing prior to the start of the run, and there will be Trainers and Pacers showing the respective route(s) during training runs.

I have signed up for some races which clash with the weekend Training Runs. How will it affect my training attendance record?
Trainees are allowed up to 2 races in place of weekend training runs. The race(s) will be treated as make-up for weekend training, and timings will be recorded accordingly in the Falcon Training Attendance.

Will the training runs be cancelled due to bad weather, and will my attendance be
recorded in such circumstances?
FatBird Training Runs are rarely cancelled.
The organizers will always be present at all FatBird Training Runs.
In the event of the run needing to be cancelled due to inclement weather and other unforeseen circumstances, alert messages will be posted in The Nest (facebook) 1 to 2 hrs prior to the training run. In cases of heavy thunderstorms, training will still go on (with a revised program if necessary) when the rain subsides and there are no dangerous conditions like lightning or flooding. A final decision will be made on location 1hr after the scheduled start time to cancel or proceed.

Attendance for such training sessions will be waived, and made not compulsory. Trainees may do their own run following the program guidelines, and report their timings for record purposes.