Fast&Free Running Club @runwithffrc Channel on Telegram

Fast&Free Running Club

@runwithffrc

find fast, be free, just run
nevertooslow
more miles, more smoothlikekaya

Training for:
Standard Chartered Singapore Marathon - Half Marathon (1 Dec)

Fast&Free Running Club (English)

Are you looking to improve your running skills, meet like-minded individuals, and have fun while doing it? Look no further than the Fast&Free Running Club! Our Telegram channel, with the username @runwithffrc, is dedicated to bringing together runners of all levels to share tips, motivation, and support each other on their running journeys. Who is it? The Fast&Free Running Club is a community of passionate runners who believe in the benefits of running not only for physical health but also for mental well-being. Whether you're a beginner looking to start your running journey or a seasoned pro looking to push your boundaries, our club welcomes everyone with open arms. What is it? The Fast&Free Running Club Telegram channel is a place where members can interact, share their running experiences, participate in virtual challenges, and even join group runs if they're in the same area. With daily motivational messages, training plans, and expert advice from experienced runners, this channel is your one-stop destination for everything running-related. Join us today at @runwithffrc and experience the joy of running in a supportive and encouraging community. Let's lace up our shoes, hit the pavement, and run towards our goals together with the Fast&Free Running Club!

Fast&Free Running Club

21 Nov, 15:41

ONE WEEK TIL SCSM!!!

Great job today everyone, please rest up and see you Saturday!

For those who didn’t collect their Toast tee, next week is the last week to do so! Our intervals will be moved to Tuesday 26/11

Photos: https://photos.app.goo.gl/A2ufcbusoDNu23Nw8
502
Fast&Free Running Club

19 Nov, 03:51

For those who ordered our TOAST TEE, please collect on 21 Nov, Thursday at our Toasted Thurs Session.

If you are unable to make it please ask a friend to help you collect or comment below your Full Name to collect the following week.

Thanks again for ordering and supporting FFRC! This means a lot to us and we appreciate it so much <3
1,568
Fast&Free Running Club

19 Nov, 00:59

Hi guys, please help us poll in the comments if you’re running scsm this year! It helps us gauge our numbers better πŸ₯ΉπŸ™πŸ»
1,577
Fast&Free Running Club

18 Nov, 03:56

SAT 23RD NOV - KAYA RUN #88

⏱️Time
6.30AM Drills / 6.45AM Start

πŸ“Meeting Point
18 Robinson Seating area (NO BAG DROP)

πŸ“‹ Programme - 12KM Long Run!


πŸ“‹ SHORTER OPTION - TBC


πŸƒβ€β™€οΈ Pace Groups
1. G1 (5:30-5:40) Toastie: Rachel & Takafumi
2. G2 (6:00-6:15) Toastie: Charlotte
3. G3 (6:30-6:45) Run Leader: Huang
4. G4 (7:00-7:15) Run Leader: Michelle
5. G5 (7:15-7:30) Toastie: Keaf & Bryan

πŸ‘Ÿ Recommendation
Long Run workout trainers/Try out your race shoe

πŸ—ΊοΈ Route
TBC

πŸ’¦ Rest stop
TBC

🏁 End
TBC
1,962
Fast&Free Running Club

18 Nov, 03:50

THU 21ST NOV - TOASTED THU

⏱️Time
7PM WU Run / 7.15PM Drills / 7.30PM Start

πŸ“Meeting Point/Bag drop
100Plus Indoor Stadium (Gate 4)

πŸ“‹ Programme (WK7/8 SCSM HM Block)
- 15’ WU

3 x 1K // 2’ + 4 x 400 // 90s + 5 x 200 //60s
(All efforts @ Threshold, All rest will be walk rest)

NOTE: 1:50/2:00 Group will be doing 1 less rep of each!

-10’ WD

πŸƒβ€β™€οΈ HM Pace Groups led by Toasties

1:30hr (4:10–4:15)
1:40hr (4:40-4:45)
1:45hr (4:55-5:00)
1:50hr (5:10-5:15)
2:00hr (5:40-5:50)

CLICK HERE FOR PACE CHART

πŸ‘Ÿ Recommendation
WU & WD - Daily trainers
Main set - Interval/Plated shoes

πŸ› Dinner
TBC
1,848
Fast&Free Running Club

16 Nov, 06:07

FYI incase some of you missed it:

We’re going to be at 25K (FM) / 17K (HM) at SCSM this year. More info coming soon ~

πŸ“Marina Barriage
2,147
Fast&Free Running Club

16 Nov, 03:58

That was THE set done and dusted! Training season is over, taper begins, trust in all your hard work over the past couple of weeks! πŸ‘ŠπŸ»πŸ’š

Photos in this link here - Kaya Run #87 photos here!

Keep your race weekend schedules open and look out in the upcoming week for more details on our SG Marathon Race weekend programme!! Time to have a blast and welcome everyone to our shores and home turf, letsgetit πŸ’₯
2,222
Fast&Free Running Club

14 Nov, 16:10

Just two more weeks to go and we are so excited! Thanks everyone for being so accommodating with the last minute meeting point change and also navigating the crowds!

Please keep in mind that the track is shared so please be kind to other users and let them know respectfully if they’re in the way πŸ’š (though one day it would indeed be cool if we had our own track πŸ€ͺ)

Rest up for Saturday because it ain’t gonna be easy 🀣

Photos: https://photos.app.goo.gl/9ZYotLRWiBCobdeU7

Please feel free to add on!
2,577
Fast&Free Running Club

13 Nov, 10:14

Information for this saturday’s kaya run is updated!! We are at peak week for the guys training for the Half (reminder to bring sufficient nuitrition for this sat!) and a 7KM Shorter option for all others who want to get in that saturday run as well 🚨

All welcome, drop your vote in the polls and we will seeya this sat!
2,470
Fast&Free Running Club

10 Nov, 17:15

SAT 16TH NOV - KAYA RUN #87

⏱️Time
6.30AM Drills / 6.45AM Start

πŸ“Meeting Point
18 Robinson Seating area (NO BAG DROP)

πŸ“‹ Programme - Long Run w Variation

4K Long
+
4 x 2K @ Tempo/HM/HM/Threshold
Rest - 400m/800m/800m/1K Walk-light jog respectively
+
2K Easy

πŸ“‹ SHORTER OPTION - 7KM

POC: @riceisthebest
Time: Meet @ 7.45AM - Marine Parade MRT
Route: https://www.strava.com/routes/3291722420781085572


πŸƒβ€β™€οΈ Pace Groups
1. G1 (5:30-5:40) Toastie: Rachel & Takafumi
2. G2 (6:00-6:15) Toastie: Charlotte
3. G3 (6:30-6:45) Run Leader: Huang
4. G4 (7:00-7:15) Run Leader: Michelle
5. G5 (7:15-7:30) Toastie: Keaf & Bryan

πŸ‘Ÿ Recommendation
Long Run workout trainers/Try out your race shoe

πŸ—ΊοΈ Route
https://www.strava.com/routes/3291712894300320440

πŸ’¦ Rest stop
4K - 7/11 @ Esplanade Mall
8.5K - Toiley @ GBTB Visitor Centre
(Optional) 11.58K - Toilet & Vending machine @ ECP CP B1
15.2K - 7/11 @ ECP CP D3

🏁 End
Les Mains Bakehouse / Bread & Bun Bakery
3,260
Fast&Free Running Club

10 Nov, 17:12

THU 14TH NOV - TOASTED THU

⏱️Time
7PM WU Run / 7.15PM Drills / 7.30PM Start

πŸ“Meeting Point/Bag drop
100Plus Indoor Stadium (Gate 4)

πŸ“‹ Programme (WK6/8 SCSM HM Block)
- 3K WU

8 x 800 @ VO2 // 3’ walk

-10’ WD

πŸƒβ€β™€οΈ HM Pace Groups led by Toasties

1:30hr (4:10–4:15)
1:40hr (4:40-4:45)
1:45hr (4:55-5:00)
1:50hr (5:10-5:15)
2:00hr (5:40-5:50)

CLICK HERE FOR PACE CHART

πŸ‘Ÿ Recommendation
WU & WD - Daily trainers
Main set - Interval/Plated shoes

πŸ› Dinner
TBC
3,060
Fast&Free Running Club

09 Nov, 08:08

That was a blast this am! Wrapping up WK5/8. 3 more weeks to the big one πŸ’₯

https://photos.app.goo.gl/TUueLPXep8GBhV1H7
3,233
Fast&Free Running Club

07 Nov, 15:07

4 WEEKS TO GO!

Thanks for joining us today and see you on Saturday for our Kaya Run! Details for sat’s run will be out mid day tmr! πŸ™πŸ»

Photos: https://photos.app.goo.gl/NVjAN82bmYA75PDm9

(Please add your pics)
3,630
Fast&Free Running Club

07 Nov, 05:51

VOTE FOR BEST DRESSED πŸ‘»πŸŽƒ

(Poll Closes Friday 08/11 23:59)

Polls are Anonymous
3,498
Fast&Free Running Club

05 Nov, 22:18

SAT 9TH NOV - KAYA RUN #86

⏱️Time
6.30AM Drills / 6.45AM Start

πŸ“Meeting Point
18 Robinson Seating area (NO BAG DROP)

πŸ“‹ Programme - Long Run w Variation

4K Long + 2 x 3K ON @ HM // 1K Walk-Light jog + 2K Easy

πŸ“‹ SHORTER OPTION - 5.5K Easy Run

Meet 7.30AM @ Commonwealth Mrt (POC @daoshen )


πŸƒβ€β™€οΈ Pace Groups
1. G1 (5:30-5:40) Toastie: Rachel & Takafumi
2. G2 (6:00-6:15) Toastie: Charlotte
3. G3 (6:30-6:45) Run Leader: Huang
4. G4 (7:00-7:15) Run Leader: Michelle
5. G5 (7:15-7:30) Toastie: Keaf & Bryan

πŸ‘Ÿ Recommendation
Long Run workout trainers/Try out your race shoe

πŸ—ΊοΈ Route
Normal Group - https://www.strava.com/routes/3289921587352413838

Shorter option - https://www.strava.com/routes/3289925320216004850

πŸ’¦ Rest stop
4K - 7/11 @ 111 Jln Bt Merah
8.18K - Masjid Hang Jebat water cooler

🏁 End
Keong Saik Bakery @ Chip Bee Gardens
https://maps.app.goo.gl/ooTT7FpDn66dkWqWA
3,883
Fast&Free Running Club

05 Nov, 22:09

THU 7TH NOV - TOASTED THU

⏱️Time
7PM WU Run / 7.15PM Drills / 7.30PM Start

πŸ“Meeting Point/Bag drop
100Plus Indoor Stadium (Gate 8)

πŸ“‹ Programme (WK5/8 SCSM HM Block)
- 10’ WU

4 x 8’ (1st 4’ @ HM, Next 4’ @ Threshold) // 2’ walk

-10’ WD

πŸƒβ€β™€οΈ HM Pace Groups led by Toasties

1:30hr (4:10–4:15)
1:40hr (4:40-4:45)
1:45hr (4:55-5:00)
1:50hr (5:10-5:15)
2:00hr (5:40-5:50)

CLICK HERE FOR PACE CHART

πŸ‘Ÿ Recommendation
WU & WD - Daily trainers
Main set - Interval/Plated shoes

πŸ› Dinner
TBC
3,570
Fast&Free Running Club

02 Nov, 03:10

NOW THATS HOW HALLOWEEN IS DONE! Great energy out there, happy belated halloweens πŸ‘»

Please add & download your beautiful photos:

https://photos.app.goo.gl/QYcNV9vpyxf2nnRn8
4,606
Fast&Free Running Club

01 Nov, 15:27

KAYA RUN #85

LIVE LOCATIONS & ALL COMMUNICATIONS HERE!
596
Fast&Free Running Club

31 Oct, 17:41

Details for our Halloween run this sat is up!!

Remember - NO COSTUME NO RUN πŸ‘»
4,764
Fast&Free Running Club

31 Oct, 13:59

🚨FINAL 14HRS - ORDERS CLOSES NOV 1 🚨

TOAST TEE MERCH DROP

Live now for a limited time: Link

Free pick-up with "FFRCPICKUP" to pick up at our 21 Nov Intervals.
1,594
Fast&Free Running Club

30 Oct, 14:39

Hey all! A reminder that we will not be having Toasted Thursday this week. Have an enjoyable Deepavali!

Also pre-order for our new ACTIVE material t-shirt closes NOV 1!
1,638
Fast&Free Running Club

28 Oct, 12:59

SAT 2ND NOV - KAYA RUN #85 (HALLOWEEN SPECIAL)

⏱️Time
6.30AM Drills / 6.45AM Start

πŸ“Meeting Point
18 Robinson Seating area (NO BAG DROP)

πŸ“‹ Programme - 45MINS Long Run + 6 x 30s Strides on 2 mins

SHORTER OPTION - NIL

πŸƒβ€β™€οΈ Pace Groups
1. G1 (5:30-5:40) Toastie: Takafumi
2. G2 (6:00-6:15) Run Leader: Huang
3. G3 (6:30-6:45) Toastie: Eugene
4. G4 (7:00-7:15) Run Leader: Michelle

Strides on GBTB stretch!

πŸ‘Ÿ Recommendation
NO COSTUME NO RUN
NO DRESS UP NO FUN

πŸ—ΊοΈ Route
G1 - https://www.strava.com/routes/3287059102458669728

G2 - https://www.strava.com/routes/3287390181064004422

G3 - https://www.strava.com/routes/3287075387555524774

G4 - https://www.strava.com/routes/3287077772601609878

πŸ’¦ Rest stop
NIL

🏁 End
Starbucks Active Garden
https://g.co/kgs/VYz8JCM
2,425
Fast&Free Running Club

26 Oct, 11:10

Come hang out and cheer from 5.45AM onwards! πŸ’₯

(Location: https://maps.app.goo.gl/BYuN8BoL3qmRuftf8?g_st=it)

Rock your FFRC Green T-shirt or any green T-shirt πŸ’š
2,596
Fast&Free Running Club

26 Oct, 11:04

Thank y’all for joining us this am! Tomorrow all the strong womens of the club and our life are running the GE Women’s Run!! If you’re not running, come cheer with us πŸ’₯ πŸ₯³


https://photos.app.goo.gl/XeRowdKjNcoYZ2iF6
2,476
Fast&Free Running Club

25 Oct, 09:19

If you to feel the material and sample your size, please look for Michelle (Run leader) at breakfast tomorrow! πŸ’š

See the comments for some sample images of the size on our runners!
2,505
Fast&Free Running Club

25 Oct, 04:04

Hi all! All information for tomorrow’s Kaya Run #84 is updated! πŸ’š

Route will pass by Kallang Riverside Park where there will be the ISCA Run that is happening! - Cheer on Taka and other runners if you spot him/them!

SHORTER option is up! (Please comment here if youre joining it in this format e.g. β€˜Azaria - G1/2/3/4’
2,603
Fast&Free Running Club

24 Oct, 15:24

Carnage at gate 4 today! Thank you for joining us this evening, many new faces and some runners from overseas πŸ”₯

Give us some time for Saturday’s Kaya run information!

Also note that - Next week’s Toasted Thu is cancelled! Please enjoy your public holiday πŸ’š

Add your photos from this evening here - https://photos.app.goo.gl/c5G1Yh48CFaJDcRA9
2,716
Fast&Free Running Club

24 Oct, 06:34

TOAST TEE MERCH DROP

Live now for a limited time: Link

Free pick-up with "FFRCPICKUP" to pick up at our 21 Nov Intervals.

Special treat to all of you coming for Toasted Thursday later - We’ll be hanging up samples for you to have a feel of the material and better understanding of the sizes!

ORDERS CLOSES NOV 1
2,870
Fast&Free Running Club

21 Oct, 05:05

SAT 26TH OCT - KAYA RUN #84

⏱️Time
6.30AM Drills / 6.45AM Start

πŸ“Meeting Point
18 Robinson Seating area (NO BAG DROP)

πŸ“‹ Programme - 75MINS Long Run

SHORTER OPTION
- Join from respective Rest stop! (~5-9K depending on pace group)

πŸƒβ€β™€οΈ Pace Groups
1. G1 (5:30-5:40) Toastie: Rachel
2. G2 (6:00-6:15) Run Leader: Huang
3. G3 (6:30-6:45) Toastie: Eugene
4. G4 (7:00-7:15) Toastie: Zul/Keaf/Bryan

πŸ‘Ÿ Recommendation
- Long Run/Uptempo Trainers

πŸ—ΊοΈ Route
G1 - https://www.strava.com/routes/3284737422962747610
G2 - https://www.strava.com/routes/3284735884322432240
G3 - https://www.strava.com/routes/3284739622230439130
G4 - https://www.strava.com/routes/3284740572532801776

πŸ’¦ Rest stop
G1 / G2 - 7/11 @ Kallang Mrt
G3 / G4 - Gate 4 vending machine @ SG Sports Hub

🏁 End
Ya Kun @ Parkway Parade
3,512
Fast&Free Running Club

21 Oct, 05:01

THU 24TH OCT - TOASTED THU

⏱️Time
7PM WU Run / 7.15PM Drills / 7.30PM Start

πŸ“Meeting Point/Bag drop
100Plus Indoor Stadium (Gate 4)

πŸ“‹ Programme (WK3/8 SCSM HM Block)
- 10’ WU

3 x 10’ @ 10s under HM // 2’-3’ walk + 10’ WD

-10’ WD

πŸƒβ€β™€οΈ HM Pace Groups led by Toasties

1:30hr (4:10–4:15)
1:40hr (4:40-4:45)
1:45hr (4:55-5:00)
1:50hr (5:10-5:15)
2:00hr (5:40-5:50)

CLICK HERE FOR PACE CHART

πŸ‘Ÿ Recommendation
WU & WD - Daily trainers
Main set - Interval/Plated shoes

πŸ› Dinner
TBC
3,197
Fast&Free Running Club

21 Oct, 02:34

Thank you for joining us at the NYC Marathon Send-off run supported by New Balance Running!

We hope you enjoyed yourself out there through the various bridges and running your way there! Hope to see you at our future events and runs :)

Here are the official event photos from yesterday:
1. Dennis @dan_daneeka (click here for Dennis’s pictures!)
2. Haiqal @azn_superhero (click here for Haiqal’s pictures!)

A/c tags: @newbalancerunning @fastandfree.rc
@haliapantry

Hashtags:
#runyourway
#nevertooslow
#smoothlikekaya
3,138
Fast&Free Running Club

19 Oct, 05:07

Thanks to every single one of you for coming out this morning to join us at the NYC Marathon Send-off run event! A little different from our usual kaya runs but we hope you enjoyed running the bridges and running your way there πŸ’š

Congrats to all of our prize winners! πŸŽ‰

Please give our photographers some time before we can share any of the event media with you guys!

Please tag your stories and posts with @fastandfree.rc @newbalancerunning #runyourway #nevertooslow #smoothlikekaya
3,578
Fast&Free Running Club

18 Oct, 03:11

Please feel free to view more pics from Jerry

https://www.dropbox.com/scl/fo/affylxpqf2fajbemxt6c7/AKcvD832S_3DyA5YPrxMVds?rlkey=7fl5e2puhztnkgoc1rou9gpc7&st=niteq4kn&dl=0

Credit @jerry_sun
3,505
Fast&Free Running Club

18 Oct, 02:31

See you guys tomorrow!

Please kindly remember to cancel your ticket if you aren’t able to make it or dm us!

For those coming, please have your QR code ready for check in. You will receive a wrist tag upon registration!

Weather check at 5:30am. In case of rain, we will meet directly at Halia Bakery (Botanic Gardens) 8:15am.
3,560
Fast&Free Running Club

17 Oct, 17:16

That certainly was toasty! Get a good stretch and foam roll programme tomorrow to recover from that! Catch you on Saturday next if you’ve registered for our event πŸ’š

Feel free to add your images to our drive!

Also do check out Kyle’s work from this evening! Credit: @_kyleflores_

Jerry’s photos are here too! Please credit @jerry_sun
3,349
Fast&Free Running Club

16 Oct, 02:47

Hi all! Same Kaya Run #83 aim but with a little spice and sprinkle.

This Saturday, we will divide and conquer different towns and bridges in Singapore, mimicking the infamous New York City Marathon experience through the 5 Boroughs and 5 Bridges!

Join the run via the link below, come send our captains off and breakfast on us!

Limited slots and lucky few of you might be going home with New Balance running swag πŸ‘€

Date: Sat, Oct 19
Time: 0630 @ 18 Robinson
Distance: 10-14KM (Pace group dependant)

https://FFRCxNB.eventbrite.com
3,712
Fast&Free Running Club

14 Oct, 04:47

THU 17TH OCT - TOASTED THU

⏱️Time
7PM WU Run / 7.15PM Drills / 7.30PM Start

πŸ“Meeting Point/Bag drop
100Plus Indoor Stadium (Gate 4)

πŸ“‹ Programme (WK2/8 SCSM HM Block)
- 10’ WU

6 x 1K @ HM // 400 Float

(Float @ 30-40s slower than HM)

-10’ WD

πŸƒβ€β™€οΈ HM Pace Groups led by Toasties

1:30hr (4:10–4:15)
1:40hr (4:40-4:45)
1:45hr (4:55-5:00)
1:50hr (5:10-5:15)
2:00hr (5:40-5:50)

CLICK HERE FOR PACE CHART

πŸ‘Ÿ Recommendation
WU & WD - Daily trainers
Main set - Interval/Plated shoes

πŸ› Dinner
TBC
4,335
Fast&Free Running Club

13 Oct, 02:12

Congratulations to all the finishers at the Garmin Run! For those who came down to cheer - thank you!

Photos here: https://drive.google.com/drive/folders/1-WEPox3m8-NERVXnU9WF_1PTIVH16Gcm

(Please filter through your photos before adding)
4,041

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