Acara 1500 Meter

Bil
1

Tarikh
4 /4/ 2016

Latihan
Petang
10 Km Fartlek Run
Or 45 Minit Degenel

5/4/2016

Pagi
8 X 400 Meter
Target Time 70- 80 Seconds
Petang
12 Km Long Run

6/4 /2016

Pagi
3 X 2400 Meter
1 Km Girls - 4.30
1km Boys - 3.30

7/4 /2016

Pagi
Pagi
2 X 400 Meter Rest 2 Minit Traget 70 -75
Second
4 X 200 Meter Rest 1 Minit
27 35 Second
4 X 100 Meter Rest 30 Second
15
-18 Second
Rest 10 Minit
4 X 100 Meter Rest 30 Second
15
-18 Second
4 X 200 Meter Rest 1 Minit
27 35 Second
2 X 400 Meter Rest 2 Minit Traget 70 -75
Second
Petang
12 Km Long Run

8/4 /2016

Pagi
6-8 X 300 Meter
Girls 57
Boys 40- 45 Seconds

9/4/2016

10 /4/2016

Pagi
2 X 1000 Rest 65 70 Second Run 500
Pagi 3 X 200
/ 400
/ 200
30s
65 80s
30s
Petang
10 Km Fartlek

Catatan

11 /4 /2016

24 Minutes Run

Acara 5000 Meter

Bil
1

Tarikh
4 /4/ 2016

Latihan
Petang
10 Km Fartlek Run

5/4/2016

Pagi
Interaval Training
400 Meter (200 Meter Rest )
800 Meter (400 Meter Rest )
1000 Meter (500 Meter Rest)
800 Meter (400 Meter Rest )
400 Meter (200 Meter Rest )

6/4 /2016

7/4 /2016

Pagi
7 X 60 Seconds
Long Run 40 Minit
Pagi
10 X 400 Meter Time 65 75 Second
Rest 1 Minit 30 Minit
Petang
12 Km Long Run

8/4 /2016

Pagi
Constant Speed
5 Min 3 Min Recovary
10 Min 5 Minit Recovary
5 Min 3 Min Recovary

9/4/2016

10 /4/2016

Pagi
2000 Meter - 7 Minit
800 Meter - 2.45 Minit
400 Meter 70second
200 Meter 30 -35 Second
Pagi Constant Speed 3 X 5 Minit
Recovary 3 Minit
Petang

Catatan

10 Km Fartlek

11 /4 /2016

15 To 20 Min Very Light Jog

Acara 3000 Meter Dan 5000 Meter Jalan Kaki

Bil
1

Tarikh
4 /4/ 2016

Latihan
Petang
40 45 Min

5/4/2016

Pagi
5km - 4 X 1 Km
10 Km 9 X 1km
400 Meter 2.05 Minit
800 Meter -4.10 Minit
200 Meter 1.05 Minit
3km - 2 X 1 Km
400 Meter 2.10 Minit
800 Meter -4.20 Minit
200 Meter 1.10 Minit
Rest 3- 5 Minit

6/4 /2016

7/4 /2016

Pagi
Easy 45 Minutes
10 Km 1h 30 Minutes
Pagi
3k 5 7 X 400 Meter
Pace 2.00 2.10 Minutes
3k 5k 10 12 X 400 Meter
Pace 2.00 2.10 Minutes
20 25 X 400
Petang
12 Km Long Run

8/4 /2016

Pagi
5 Km -6 X 1 Km At 5 Km Pace
3 Km -4 X 1 Km 3 Km Pace
10 Km - 11 X 1 Km Pace 10 Km

9/4/2016

Pagi

Catatan

40 45 Minit Walk
7

10 /4/2016

Pagi 60 Minit Walk

Petang
4 X 5 Minit

11 /4 /2016

15 To 20 Min Very Light Jog