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Training Program jogathon UM 16 Januari 2009

Isnin
long run moderate 50min+ excercise(morning),
easy 30min+exercise(evening.

selasa
Speedwork pyramid x 3 (1000m,800m,600m,400m,300m,200m,100m)(morning),
easy 30min jog+exercise(evening).

Rabu
easy 45min+ excercise(morning),
easy jog 30min+exercise(evening).

Khamis
fartlet 400x20(95sec)(morning),
easy jog 30min+exercise(evening).

Jumaat
25min easy jog.
Rest(evening)

Sabtu
Test Power 10k 42min 90%MHR
Rest (evening)

Ahad
30min jog(morning)
evening rest

Isnin
long run moderate 50min+ excercise(morning),
easy 30min+exercise(evening).

selasa
Speedwork 300m(60sec) x 10,
easy 30min jog+exercise(evening.

Rabu
easy 45min+ excercise(morning),
easy jog 30min+exercise(evening).

Khamis
fartlet 400x20(95sec)(morning),
easy jog 30min+exercise(evening).

Jumaat
25min easy jog.
Rest(evening)

Sabtu
Race Day

Champion