.png){kind=small}
TRACK SQUAD
Our weekly Track Squad is perfect for athletes looking to become stronger, faster, and more efficient runners, whether for HYROX, triathlon, or run racing. It is designed to help athletes build speed, improve pacing, sharpen running form, and develop the ability to hold strong efforts even under fatigue.
Sessions include effective interval-based programs such as pyramid sets, Yasso 800s, 400m repeats, short sprints, and mixed-intensity efforts, all structured with a clear purpose and progression. Each workout is designed to target different energy systems while building run durability, confidence, and performance that carries over into both training and racing.
For HYROX athletes especially, these sessions are a great way to improve running economy, leg speed, and the ability to settle back into a strong pace when the body is under pressure.
The Elevate Approach
At Elevate Performance Coaching, we adopt the VDOT training methodology to guide our run programming. Using VDOT allows us to prescribe precise pace targets across Easy, Marathon, Threshold, Interval, and Rep intensities — ensuring athletes train at the correct effort, not all-out and not guesswork.
This approach enables sessions to be scaled effectively across different ability levels within the same workout, while promoting consistent progress, better durability, and reduced injury risk.
By anchoring training to VDOT principles, our sessions remain structured, purposeful, and sustainable, helping athletes train smarter and run faster over time.
Track Squad runs twice weekly, with two distinct but complementary sessions:
-
Tuesday sessions are the more targeted option for athletes building toward HYROX and longer-distance events. Led by Team Elevate coaches, these sessions focus on aerobic power, threshold control, and run economy, with athletes grouped by ability so they can train at the right intensity and pace for their current fitness. This allows each athlete to get the most out of the session while building the strength, efficiency, and durability needed to hold strong, sustainable pace over longer efforts.
-
Thursday sessions are conducted by our sister triathlon club, Team Tribal coaches, and also bring together our youth athletes in a high-energy training environment. These sessions are more targeted toward short-course athletes, with a stronger emphasis on higher-intensity work, top-end speed, and race-specific sharpness, making them especially effective for developing speed endurance, leg turnover, and the ability to change gears quickly under pressure. (https://www.tribal-triathlon.com/)
The details:
-
A fully mapped out run training programme, with different run phases throughout the year
-
A run programme designed to help all levels of athlete progress
-
Structured warm-up sequence with dynamic running drills focusing on mobility and coordination
-
Agility ladder training focusing on agility, balance, speed
-
Resistance band training to practice running form, body position, strength
-
Varied run interval programmes designed to challenge all run intensity zones
The focus:
-
Tuesday (7:00-8:30 PM) @ Bedok ActiveSG Stadium : Tempo/Threshold
-
Thursday (7:00-8:30 PM) @ MOE CCAB (Evan's Road) Stadium : Interval/Repetition
What you will need for the session:
-
Running Shoes
-
Running Kit
-
Drink Bottle
Training packages:
Location:
-
Tuesday - Bedok ActiveSG Stadium, Singapore
-
Thursday - MOE CCAB (Evan's Road) Stadium, Singapore