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  • Basic Trainingprogramfor 21 Kmby Zet

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    10 views1 page

    Basic Trainingprogramfor 21 Kmby Zet

    Uploaded by

    Forexworx

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
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    of 1

    Basic Training program for 21km by Zetulele Sinqe

    Day: Distance: Time:

    Monday: am. 8km Easy 28 to 30 min


    pm. 5 X 400m (one lap rest) 56 to 59 seconds

    Tuesday: am. 8km Easy 28 to 30 min


    pm 5 X 300m (200m rest) 40 to 43 sec

    Wednesday: am. 8km easy 28 to 30 min


    pm. 300m hill x 5 Very fast

    Thursday: am. 8km easy 28 to 30 min


    pm. 1min sprint & 1min jog 7km

    Friday: Rest for race

    Saturday: Race

    Sunday: 35km long run

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