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TGR Kapuhala Train + Eat + Run Retreat

Koh Samui, Thailand
6-8 Mar / 20-22 Nov 2020

• 3-Day Training Retreat
• Running guides for different levels of runners
• Limited to 20 Runners

TGR Kapuhala Retreat Overview

New to The Green Race running retreat line-up, this 3-day training getaway takes runners to Kapuhala Koh Samui, Thailand. Only a short 3-hour flight from Hong Kong you’ll find terrain ranging from sea level to [altitude] at Chaweng Noi hills. The resort is perched high up on a hill with unobstructed views of the Gulf of Thailand and immersed in a jungle of coconut trees, while simultaneously still close enough to the city centre.

Take a break from the busy city life and focus on yourself to enhance your athletic performance in an environment that is designed specifically for this purpose. Meditate, yoga, strength and endurance training and of course running surrounded by the stunning island nature of Samui. During the running portion of the retreat, you can expect total ascents ranging from 600M to 2500M, truly challenging you and your performance.

To further enhance your wellbeing and performance, the TGR & Kapuhla Koh Samui retreat is strictly plant-based with dining provided by Halapua restaurant and lounge, the #1 rated plant-based F&B venue in Koh Samui! Stay ahead of the curve and unlock the secret to lowering inflammation and speeding up recovery with a plant-based diet. #GameChangers!

This 3-day retreat is sure to captivate, inspire, motivate and relax you.

Limited to 20 runners who are able to maintain a pace of at least 15mins/km over 7 hours of moving time to ensure appropriate fitness and group cohesion for this exciting new retreat. 

Dates

6-8 MAR 2020
20-22 NOV 2020

Location

Based on the beautiful tropical Thai island of Koh Samui, this unique trail running and wellness retreat will be based at stunning Kapuhala Resort.

Distances, Elevations, Paces

Routes and GPX files will be released 7 days prior to this retreat.

  • Daily distance options vary from 20k to 45K per day, depending on your ability and preference.
  • Total distance from 20K – 105K
  • Total elevation gain 600M – 4800M
  • Running guides for different levels of runners with slow, mid-paced and fast groups.

Long

Day KM Elevation Option
1
18K
600M
-
2
44K
2500M
Cut @25K, 35K
3
42K
1700M
Cut @32K
TOTAL
104K
4800M
-

Short

Day KM Elevation Option
1
18K
600M
-
2
24K
1200M
-
3
31K
1300M
Cut @22K
TOTAL
74K
3100M
-

Extra

Day KM Elevation
1
18K
600M
2
5-10K RUN / X-TRAIN / YOGA / SWIM
5-10K RUN/ X-TRAIN / YOGA / SWIM
3
X-TRAIN / YOGA / SWIM
X-TRAIN / YOGA / SWIM
TOTAL
~20-30K RUNNING ~2HRS+ BOOTCAMP ~2HRS+ YOGA ~2KMSWIM+ ~2HRS CLASSES

Itinerary

Day 1

TIMELONGSHORTEXTRA
8:00Bangkok Airways
PG876
3h 30 Flight
08:45
11:15
HKG Hong Kong Intl
USM Koh Samui
Bangkok Airways
PG876
3h 30 Flight
08:45
11:15
HKG Hong Kong Intl
USM Koh Samui
Bangkok Airways
PG876
3h 30 Flight
08:45
11:15
HKG Hong Kong Intl
USM Koh Samui
9:00FlightFlightFlight
10:00FlightFlightFlight
11:00Arrive USMArrive USMArrive USM
12:00Transfer to Kapuhala Lunch enrouteTransfer to Kapuhala Lunch enrouteTransfer to Kapuhala Lunch enroute
13:00Check-inCheck-inCheck-in
14:0018K Run18K Run18K Run
150018K Run18K Run18K Run
16:0018K Run18K Run18K Run
17:00Hydrate & Yoga StretchHydrate & Yoga StretchHydrate & Yoga Stretch
18:00Shower & SwimShower & SwimShower & Swim
19:00DinnerDinnerDinner
20:00DinnerDinnerDinner
21:00Briefing Day 2 PlanBriefing Day 2 PlanBriefing Day 2 Plan
22:00RestRestRest

Day 2

TIMELONGSHORTEXTRA
6:00BreakfastBreakfastBreakfast
7:0044K / 2500M24K / 1200M5 - 10K RUN
8:0044K / 2500M24K / 1200M10K Run
9:0044K / 2500M24K / 1200MYoga (830-930)
10:0044K / 2500M24K / 1200MBootcamp
11:0044K / 2500M24K / 1200MSwim/Rest
12:00LunchLunchLunch
13:0044K / 2500M24K / 1200MSwim/Free time
14:0044K / 2500M24K / 1200MSwim/Free time
150044K / 2500M24K / 1200MThai box
16:00Hydrate / Yoga YinHydrate / Yoga YinYoga Yin
17:00Shower & SwimShower & SwimShower & Swim
18:00DinnerDinnerDinner
19:00DinnerDinnerDinner
20:00“Nutrition Strategies for performance enhancement”“Nutrition Strategies for performance enhancement”“Nutrition Strategies for performance enhancement”
21:00Drinks / Rest / Get fully packed for airport - Luggage to front desk - Post Run change of clothes drop bag readyDrinks / Rest / Get fully packed for airport - Luggage to front desk - Post Run change of clothes drop bag readyDrinks / Rest
22:00RestRestRest

Day 3

TIMELONGSHORTEXTRA
5:00BreakfastBreakfastRest
6:0042K / 1700M31K / 1300MRest
7:0042K / 1700M31K / 1300MSwim class
8:0042K / 1700M31K / 1300MBreakfast
9:0042K / 1700M31K / 1300MYoga (830-930)
10:0042K / 1700M31K / 1300MBootcamp
11:0042K / 1700M31K / 1300MSwim/Rest
12:00LunchLunchLunch
13:0042K / 1700M31K / 1300M“How to unleash the superhuman within you”
14:0042K / 1700M31K / 1300MHydrate & pack
1500Shower > AirportShower > AirportShower > Airport
16:00AirportAirportAirport
17:00Bangkok Airways
PG873
3h 20
17:25
21:45
USM Koh Samui
HKG Hong Kong Intl
Shower & SwimShower & Swim
18:00FlightFlightFlight
19:00FlightFlightFlight
20:00FlightFlightFlight
21:00FlightFlightFlight
22:00Arrive Hong Kong
* Final itinerary is subject to change, based on final participation numbers.

Accommodation

All night stays are at Kapuhala Resort Koh Samui: kapuhalasamui.com

Flights

Bangkok Airways
PG876
3h 30 Flight
08:45
11:15
HKG Hong Kong Intl
USM Koh Samui / Samui Island

Bangkok Airways
PG873
3h 20
17:25
21:45
USM Koh Samui / Samui Island
HKG Hong Kong Intl

Bangkok Airways
4223
10:45
11:55
Departure flight: (2h15m)
Singapore (SIN) > Fri 06 Mar 2020
USM > (Direct)

Return flight:
Bangkok Airways
961
16:25
19:20
USM > Singapore (SIN) Sun 08 Mar 2020
(Direct)

Bangkok Airways
952
08:50
09:30
Departure flight: (1h40m)
Kuala Lumpur (KL) > Fri 06 Mar 2020
KL > (Direct)

Return flight:
Bangkok Airways
951
17:45
20:30
(1h45m)
Koh Samui () > Kuala Lumpur ( ) Sun 08 Mar 2020
(Direct)

Meals

DAY 1

  • Lunch: max 2 dishes a la cart (tailor made menu) + fruit buffet
  • Dinner: appetizer + main + dessert (tailor made menu)
  • Drinking water is included with no limits. All other drinks not specified above are to be paid for

DAY 2

  • Breakfast a la cart (tailor-made menu) + demi-buffet, including coffee and fruit juice
  • Lunch: max 2 dishes a la cart (tailor made menu) + fruit buffet
  • Dinner: appetizer + main + dessert (tailor made menu)
  • Drinking water is included with no limits. All other drinks not specified above are to be paid for

DAY 3

  • Breakfast a la cart (tailor-made menu) + demi-buffet, including coffee and fruit juice
  • Lunch: max 2 dishes a la cart (tailor made menu) + fruit buffet
  • Drinking water is included with no limits. All other drinks not specified above are to be paid for

Pricing

Extra Premium
5 Tent Villa Available
Premium
4 Farm Houses Available

HK$9255 PP - SINGLE PERSON OCCUPANCY
HK$6660 PP - 2 PERSON OCCUPANCY

  • Welcome drink
  • Luxury tent
  • Meals (see below)
  • Airport Transportation
  • 4 hrs Instructed Classes, including swimming, yoga, boot camp

HK$8880 PP - SINGLE PERSON OCCUPANCY
HK$6480 PP - 2 PERSON OCCUPANCY

  • Welcome drink
  • Luxury tent
  • Meals (see below)
  • Airport Transportation
  • 4 hrs Instructed Classes, including swimming, yoga, boot camp

Exclusions

  • Price excludes international airfare, travel insurance, personal snacks, additional drinks and alcoholic beverages.
  • Adequate private travel insurance for the Koh Samui Retreat to cover all medical expenses, loss of property, personal liability, trip‐cancellation or travel delay expenses which may arise.
  • Drinking water is included with no limits. All other drinks not specified above are to be paid for.
  • Final itinerary is subject to change, based on final participation numbers.

Cancellation Policy & Insurance Policy

  • 90% refund : 61+ days prior
  • 50% refund : 31-60 days prior
  • 25% refund : 1-30 days prior

Other Activities

There are numerous cultural activities on offer including the following:

  • Crystal Bay Beach is located just down the hill from Kapuhala. A quiet spot where we can get a massage on the beach.
  • Chaweng is a 10 minute drive from the resort which has a beach, night market and shopping centre
  • Na Mueang Waterfall is approximately 80m tall and an easy access short hike.
  • If there is sufficient interest we may recommend visit to the elephant & wildlife park on the last day after workout.

Gear

We will return to the hotel each day so runners need only bring what they require for the day, and leave their luggage in the hotel room. Key cards can be carried on their person or left at the front desk. Lock box is available at the hotel front desk.

Mandatory

  1. Trail running backpack with water supply (1.5L min)
  2. Suitable running clothes for hot weather
  3. Waterproof, breathable jacket with a hood
  4. Visor or cap
  5. Buff, foulard or stocking cap
  6. Sunscreen (including lip balm)
  7. Headlight with battery (spare battery or light recommended)
  8. Emergency whistle
  9. Space blanket
  10. Watch with GPX function and map function
  11. Thailand-capable cell phone with SIM card
  12. Cash HKD $500 equivalent in THB Thai Baht 
  13. Adequate travel insurance to cover this trip
  14. Acceptance of our TGR Race & Retreat Waiver

Recommended

  1. Change of trail shoes (trails can be wet this time of year)
  2. Running gloves, preferably with waterproof or windproof functions
  3. Sunglasses
  4. Flip-flops for hotel usage or shower as needed
  5. Anti-chafing cream like Gurney Goo
  6. Trekking Poles
  7. Swimming Suit(s)

Retreat Entitlements

  • 20-100km of trail running on Koh Samui
  • Running guides for different levels of runners
  • Premium accommodations
  • All transfers to and from the resort
    Meals per day as specified in the itinerary
  • Daily running nutrition & hydration included
  • Bilingual team for organisation, safety and on-trail support
  • 2x Post Run Massage (may be at seaside or Kapuhala) 

Other

Nutrition & Hydration

  • Electrolyte Hydration for running
  • Natural nutrition – Fruit biscuits etc.
  • Local mineral water
  • Spring Energy Gels (3 per day)

Training

  • Get ready for this event by getting connected with our recce/training group:  updates.tgr.run/whatsapp
  • We are partnered with Katia Kucher @d.beFIT to provide our runners with training advice: tgr.run/training

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Promotion Expires: 31 Dec 2020