Training for the 10km run for POSB run 2-Nov-2025

My Training plan to hit below 1 hour for the 10km run for POSB run 2-Nov-2025

Here’s my structured 6-week weekly plan (running + strength + diet):

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🏃 Training Plan (21 Sep – 2 Nov 2025)

Weekly Structure

• 4 Runs per week

• 2 Strength/conditioning sessions

• 1 Rest/recovery day

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Week 1 (21–27 Sep) – Base Building

• Mon – Rest or light yoga/walk

• Tue – Easy run 5 km (comfortable pace, ~7:00/km)

• Wed – Strength (bodyweight: squats, lunges, push-ups, planks, 3 sets each)

• Thu – Intervals: 6 × 400m @ 5:30/km pace, 200m jog recovery

• Fri – Rest

• Sat – Long run 7 km at ~6:45–7:00/km pace (do at Pandan Reservoir)

• Sun – Cross-training (cycling, brisk walk, swimming ~40 min)

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Week 2 (28 Sep – 4 Oct) – Aerobic + Endurance

• Tue – Easy run 6 km

• Wed – Strength (add resistance bands/dumbbells if possible)

• Thu – Tempo run: 5 km @ 6:15–6:30/km pace

• Sat – Long run 8 km @ 6:45–7:00/km

• Sun – Recovery jog 4 km

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Week 3 (5–11 Oct) – Speed Focus

• Tue – 6 × 500m @ 5:30/km pace, 200m jog recovery

• Wed – Strength (core focus: planks, Russian twists, leg raises, side planks)

• Thu – Easy run 5 km

• Sat – Long run 9 km @ 6:45–7:00/km

• Sun – Recovery jog/cross-training

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Week 4 (12–18 Oct) – Peak Build

• Tue – Tempo 6 km @ 6:10–6:20/km

• Wed – Strength (add step-ups, deadlifts if gym available)

• Thu – Intervals: 8 × 400m @ 5:20/km pace

• Sat – Long run 10 km @ ~6:40/km

• Sun – Easy run 5 km

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Week 5 (19–25 Oct) – Sharpening

• Tue – 5 km easy

• Thu – Tempo 6 km @ goal pace (6:00/km)

• Sat – Long run 8 km (start at 6:45/km, last 2 km @ 6:00/km)

• Sun – Recovery jog 4 km

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Week 6 (26 Oct – 1 Nov) – Taper

• Tue – 5 km easy

• Thu – 4 × 400m @ 5:20/km, light jogs between

• Sat – Easy 3 km shakeout run

• Sun (Race Day – 2 Nov) – 10 km race! 🚀 Aim for steady 5:55–6:00/km pace.

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💪 Strength & Conditioning

• Core (3× per week, short 10 min): planks, side planks, glute bridges, bicycle crunches.

• Leg strength: squats, lunges, calf raises, step-ups.

• Mobility: foam rolling, hip stretches, hamstring stretches after runs.

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🥗 Diet Plan (Support Running & Recovery)

Daily Nutrition

• Carbs (50–55%) – brown rice, wholegrain bread, oats, fruits.

• Protein (20–25%) – tofu, tempeh, eggs, chicken, fish, lentils.

• Healthy fats (20–25%) – nuts, avocado, olive oil, fish.

• Hydration – 2–3 L water daily, extra on running days.

Pre-run fuel

• Light: banana + peanut butter / toast + honey (30–60 mins before).

Post-run recovery

• Protein + carb combo within 30–60 mins (e.g., chocolate milk, chicken rice with extra veg, salmon + sweet potato).

Race week (26 Oct – 2 Nov)

• Focus on balanced meals, slightly higher carbs (rice, pasta, noodles).

• Day before race (1 Nov):

  • Breakfast/lunch normal,

  • Dinner: pasta/noodles + lean protein + veggies.

• Race day breakfast: toast + honey/banana, water (2–3 hrs before).

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🗓 10km Training Plan – Teban Gardens → POSB Run (Sub-60 min)

Duration: 21 Sep – 2 Nov 2025 (6 weeks)

Date	Day	Training
Week 1 (Base Build)
21 Sep	Sun	Cross-training (cycling, brisk walk, swim ~40 min)
22 Sep	Mon	Rest / light yoga
23 Sep	Tue	Easy run 5 km @ ~7:00/km
24 Sep	Wed	Strength (squats, lunges, push-ups, planks)
25 Sep	Thu	Intervals: 6 × 400m @ 5:30/km pace, 200m jog recoveries
26 Sep	Fri	Rest
27 Sep	Sat	Long run 7 km @ 6:45–7:00/km
Week 2 (Aerobic + Endurance)
28 Sep	Sun	Recovery jog 4 km
29 Sep	Mon	Rest
30 Sep	Tue	Easy run 6 km
1 Oct	Wed	Strength (add resistance bands/dumbbells if possible)
2 Oct	Thu	Tempo run 5 km @ 6:15–6:30/km
3 Oct	Fri	Rest
4 Oct	Sat	Long run 8 km @ 6:45–7:00/km
Week 3 (Speed Focus)
5 Oct	Sun	Recovery jog / cycling ~40 min
6 Oct	Mon	Rest
7 Oct	Tue	Intervals: 6 × 500m @ 5:30/km, 200m jog recoveries
8 Oct	Wed	Strength (core focus: planks, leg raises, twists)
9 Oct	Thu	Easy run 5 km
10 Oct	Fri	Rest
11 Oct	Sat	Long run 9 km @ 6:45–7:00/km
Week 4 (Peak Build)
12 Oct	Sun	Easy jog 5 km
13 Oct	Mon	Rest
14 Oct	Tue	Tempo run 6 km @ 6:10–6:20/km
15 Oct	Wed	Strength (add step-ups, deadlifts if gym available)
16 Oct	Thu	Intervals: 8 × 400m @ 5:20/km pace
17 Oct	Fri	Rest
18 Oct	Sat	Long run 10 km @ ~6:40/km
Week 5 (Sharpening)
19 Oct	Sun	Easy run 5 km
20 Oct	Mon	Rest
21 Oct	Tue	Easy run 5 km
22 Oct	Wed	Strength (light, focus on mobility & core)
23 Oct	Thu	Tempo 6 km @ goal pace (6:00/km)
24 Oct	Fri	Rest
25 Oct	Sat	Long run 8 km (last 2 km @ 6:00/km)
Week 6 (Taper)
26 Oct	Sun	Recovery jog 4 km
27 Oct	Mon	Rest
28 Oct	Tue	Easy run 5 km
29 Oct	Wed	Strength (very light: bodyweight only)
30 Oct	Thu	Intervals: 4 × 400m @ 5:20/km, light jogs
31 Oct	Fri	Rest
1 Nov	Sat	Shakeout run 3 km (easy pace)
Race Week
2 Nov	Sun	POSB Run 10 km 🎉 – Target pace 5:55–6:00/km → Finish < 60 mins

Realistic portfolio to hit 10million net worth from 1 million

 

📌 Realistic Portfolio Allocation for You

1. Core (Safe & Compounding Base ~40%)

• CPF OA/SA/MA ($325k now → $550k in 10 yrs): grows 4–5% risk-free.

• SGX Dividend Portfolio ($350k now): reinvest $30k/year dividends → ~$1M in 10 yrs.

• Acts as your “ballast” — steady, reliable.

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2. Growth (Global Equities ~35%)

• Current: $95k (S&P 500 + Tech + US stocks).

• Add $50k/year into global ETFs (S&P 500, Nasdaq, MSCI World).

• At 10% CAGR → ~$1.5M–1.8M in 10 yrs.

• Balances local exposure with high-growth sectors.

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3. Leverage Play: Property (~20%)

• Use your $170k cash + annual savings for an investment property.

• Example: $1.5M condo with 25% down (~$375k).

• Rental yield + 3% annual appreciation = 8–10% leveraged ROI.

• After 10 yrs → ~$3M net equity.

• This is your realistic “accelerator” (since salary + CPF alone won’t 10x).

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4. Optional Moonshot (5–10%)

• Allocate $10k–20k/year to higher-risk bets:

  • Tech startups (via angel platforms).

  • Small-cap growth stocks.

  • Crypto (BTC/ETH only, no meme tokens).

• If one works, could add $1M+ upside. If not, you lose only small %.

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📊 Realistic Projection (10 Years)

Source	Today	10-Year Value
CPF	$325k	$550k
SGX Dividend Stocks	$350k	$1M
Global Equities (S&P, Tech)	$95k	$1.5M–1.8M
Property (1–2 leveraged)	–	$3M–4M
Annual Savings Invested	–	$1.5M–2M
Moonshot (crypto/startup)	–	$0.5M–1M
Total	~$940k	$8M–10M

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🚦 Key Points

• Without property leverage or business, you’ll likely cap at ~$5M–6M.

• With 1–2 property plays + disciplined investing, $8M–10M is realistic.

• The moonshot allocation is optional but increases chance of breaking $10M.

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📅 10-Year Portfolio Growth Roadmap (SGD)

Starting Point (2025)

• Salary (after CPF): $120k/year

• Savings capacity: ~$100k/year

• Net worth: ~$940k

  • SGX dividend stocks: $350k

  • Global equities: $95k

  • CPF: $325k

  • Cash: $170k

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Years 1–2 (2025–2026): Build Foundation

• SGX Dividend Stocks → Hold $350k, reinvest dividends ($30k/year).

• Global ETFs → Add $50k/year into S&P 500 / MSCI World.

• Cash → Reserve $150k for property downpayment.

• CPF → Let compound (4–5%/yr).

• Moonshot → Start $10k/year in crypto (BTC/ETH) or tech startups.

Goal by end-2026: Net worth ~$1.3M–1.4M.

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Years 3–4 (2027–2028): Enter Property Market

• Buy Investment Property (~$1.5M condo, $375k down incl. stamp duties).

• Rental yield covers mortgage partly, cash flow neutral or slightly negative.

• Net worth growth from property appreciation + loan paydown.

• Continue $50k/year into global equities.

• Keep dividend portfolio growing.

Goal by end-2028: Net worth ~$2M–2.5M.

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Years 5–6 (2029–2030): Compound & Scale

• Property equity grows → consider 2nd property (if loan eligibility allows).

• Global ETFs now ~$500k–600k.

• SGX dividends ~$40k–50k/year.

• CPF ~$420k–450k.

• Moonshot bets could start showing 2x–3x returns.

Goal by end-2030: Net worth ~$4M–5M.

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Years 7–8 (2031–2032): Acceleration Phase

• Property: hold 1–2, refinance if possible, continue equity build.

• Global equities: ~$800k–1M.

• SGX dividends: ~$60k/year reinvested.

• CPF ~$500k+.

• Reinvest aggressively in high-quality assets.

Goal by end-2032: Net worth ~$6M–7M.

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Years 9–10 (2033–2035): Push to $10M

• Dividends + property rental could now exceed $100k/year passive.

• Portfolio (stocks + ETFs + CPF) ~$3M–3.5M.

• Properties (net equity) ~$3M–4M.

• Savings added ~$1M over 10 yrs.

• Moonshot (if lucky) $0.5M–1M.

Goal by 2035: $8M–10M net worth.

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📊 Allocation Summary by 2035

• CPF: $550k

• SGX dividend stocks: $1M

• Global equities (S&P/Tech): $1.5M–1.8M

• Properties: $3M–4M

• Annual savings invested: $1.5M–2M

• Moonshot optional: $0.5M–1M

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✅ Realistic Path: $8M–10M in 10 years if disciplined with savings + property + equities.
⚠️ Risk: Property cycles, global recessions, job stability, or moonshot failure.

How a salary worker can accumulate to 10 million Networth in 10 years

 Assuming a worker who earns about $10k after CPF deduction and bonus per year in Singapore.

• Salary (after CPF): $120k/year (~$10k/month take-home, plus CPF employer/employee not included here).

• Investments:

  • SGX dividend portfolio: $350k (yielding $30k/year, ~8.6% yield — very good).

  • Endowus S&P 500: $55k.

  • Endowus Tech Fund: $25k.

  • US stocks: $15k.

  • Cash: $170k.

  • CPF savings: $325k.

• Total Net Worth (excluding property): ≈ $940k SGD.

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🎯 Target: $10M Net Worth in 10 Years

That’s a 10.6x increase from ~$940k.
Mathematically, you need about 26% CAGR over 10 years.

This is very aggressive — much higher than passive investing returns. So you’ll need a mix of: disciplined investing, high savings rate, leverage, and/or business ventures.

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🔑 Step 1: Annual Savings Capacity

• Salary after CPF: $120k.

• Dividend income: $30k (growing over time).

• Total investable cash inflow: ~$150k/year before expenses.

If I save/invest $100k per year, that alone adds $1M fresh capital in 10 years (without compounding). So savings are important but won’t get me to $10M by themselves — I need high returns too. Assuming i keep my expenses within 50k per year and invest the rest of the money which amounts to $4k+ per month. 

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🔑 Step 2: Portfolio Strategy to $10M

Here’s how you can structure your plan:

1. Keep the Dividend Portfolio (SGX $350k)

• Strong base of $30k/year dividends.

• Reinvest all dividends → compounding effect.

• Over 10 years at 8% yield + 3% growth → ~$800k–$1M.

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2. Aggressively Grow Global Equities (S&P 500 + Tech + US stocks)

• Currently $95k (55k + 25k + 15k).

• If you inject $50k/year into global ETFs/funds and assume 10% CAGR, this could reach ~$1.2M–1.5M in 10 years.

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3. Deploy Cash ($170k)

• Don’t leave idle.

• Put half ($85k) into S&P 500/Global ETFs, half into opportunity fund (for property/market crashes).

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4. CPF Growth ($325k)

• CPF grows ~4–5% annually risk-free.

• In 10 years → ~$500k–550k.

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5. Property Investment (Leverage Play)

• This is where you can 10x.

• With $170k cash + $100k yearly savings, you can enter an investment property with leverage (e.g., $1.5M property with 25% down).

• If property appreciates 3–4% yearly and you use leverage, ROI can be 8–12% annually, compounding with rental income.

• Two good property plays in 10 years → $2M–3M upside possible.

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6. Side Business / High-Leverage Venture

• Consider allocating 10–15% of savings into a scalable business or startup (e.g., online business, consultancy, or joint venture).

• Even 1 successful venture could add $1M–3M.

• But treat it as high-risk/high-reward.

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📊 Projected Path (10 Years)

• SGX dividend stocks → $1M.

• Global ETFs/US stocks → $1.5M.

• CPF → $0.5M.

• Savings invested annually (100k/year) → $1.5M–2M.

• Property (1–2 leveraged properties) → $3M–4M.

• Side business / luck factor → $1M–2M (if successful).

👉 Total possible range: $8M–10M in 10 years.

This assumes:
✅ High savings discipline (~100k/year invested).
✅ Aggressive allocation into equities & property.
✅ Reinvestment of dividends (no lifestyle inflation).
✅ One leverage play (property or business) working well.

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🚦 Probability of Reaching $10M

• Conservative investing only (stocks + CPF + dividends): 20–25% chance → likely ~$4M–5M in 10 years.

• With property leverage: 40% chance → $7M–8M.

• With property + side business or lucky moonshot: 15–20% chance → $10M+.

How to grow 1 million networth to 10 million networth in 10 years time?

I have reached 1-million-dollar net worth. My next goal is to reach 10-million-dollar net worth in 10 years' time. I've asked Chat GPT what the 10 ways are to hit the 10-million-dollar net worth and what are the probability of success.

Here are 10 possible ways, with a rough probability of success (my estimates, not guarantees):

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1. Aggressive Stock/ETF Investing

• Invest in growth stocks, small caps, tech, or emerging markets.

• Requires discipline, timing, and risk tolerance.

• CAGR target: 15–25%.

• Probability of success: ⭐⭐ 15–20%.
  (Possible, but hard to sustain 10 years without major drawdowns.)

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2. Real Estate Development / Leveraged Property Investing

• Buy undervalued property, use leverage, develop/rent, and compound profits.

• Works especially in fast-growing cities like Singapore, Malaysia, or overseas hotspots.

• CAGR target: 20–30% (with leverage).

• Probability of success: ⭐⭐⭐ 25–30%.
  (Good if you understand property cycles and financing.)

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3. Build & Scale a Business

• Starting your own company with scalable growth (tech, e-commerce, services).

• Businesses can grow much faster than passive assets.

• CAGR target: 30–50% (if successful).

• Probability of success: ⭐ 5–10%.
  (High upside, but most businesses fail before scaling.)

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4. Private Equity / Angel Investing

• Invest in startups or private businesses before they grow.

• Can return 10x or more if you pick winners.

• CAGR target: 25–50%.

• Probability of success: ⭐ 5–10%.
  (High risk; most fail, but a few huge winners can carry portfolio.)

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5. High-Level Career + Stock Options

• Work in top roles (tech, finance, biotech), negotiate stock options.

• E.g., executives at FAANG, startups, or unicorns.

• CAGR target: 20–30% via comp + equity.

• Probability of success: ⭐⭐ 10–15%.
  (Needs career leverage + luck with company success.)

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6. Hedge Fund / Quant Trading

• Active trading in equities, futures, or crypto with strategies.

• Needs skill, system, and discipline.

• CAGR target: 25–40%.

• Probability of success: ⭐⭐ 10–15%.
  (Possible if you’re exceptional, but most traders lose long-term.)

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7. Cryptocurrency & Blockchain Ventures

• Investing in crypto projects, tokens, or blockchain businesses.

• 10x is possible (crypto already produced many 10x cases).

• CAGR target: 30–60%.

• Probability of success: ⭐ 5–10%.
  (High volatility; huge upside, but timing is everything.)

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8. Franchising / Multiple Businesses

• Buy or start franchises, scale to multiple outlets.

• Cash flow + reinvestment accelerates growth.

• CAGR target: 20–25%.

• Probability of success: ⭐⭐ 15–20%.
  (If you pick the right franchise model and location.)

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9. Combination Strategy (Barbell Approach)

• Core safe investments (bonds, index ETFs) + high-risk bets (startups, crypto, trading).

• Limits downside while keeping upside open.

• CAGR target: 20–25%.

• Probability of success: ⭐⭐⭐ 25–30%.
  (Balanced risk, not all eggs in one basket.)

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10. Partnerships & Joint Ventures

• Team up with others to pool capital, skills, and networks.

• Could be in real estate, startups, or funds.

• CAGR target: 20–30%.

• Probability of success: ⭐⭐ 15–20%.
  (Stronger with good partners; weaker if trust or management issues arise.)

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🔑 Key Takeaways

• To grow $1M → $10M in 10 years, you need very high returns (~26%/yr).

• Safe passive investing won’t cut it (likely $2–3M max in 10 years).

• Realistic best bets: property leverage, building/scaling a business, or barbell strategy (some safe + some moonshot bets).

• Probabilities: Only 10–30% chance realistically, unless you take big risks and succeed.