TARIKH SESI 1 (AM) SESI 2 (PM)

6 FEB 2020 Easy run Drills

45 minutes Hard work out 60 seconds recovery
1 hours walk 800 meter -8 x 200 m
1500 to3000 m – 17 x 200 m
Race walk 22 x 200 m
7 FEB 2020 drills 20 minutes tempo walk
Easy run 45minutes + 30 second
1 hour walk
8 FEB 2020 Easy run 30 minutes Rest
And circuit training
9 FEB 2020 5x 3 x 2 minutes - 1 minutes 60 minutes intermediate run / walk
35 easy run

10 FEB 2020 Speed play - 3 minutes steady 1 ½ hours long run / walk
3 minutes pace 45 minutes
11 FEB 2020 Easy walk 50 minutes Rest
12 FEB 2020 3 x 800 meter rec 1 minit Long 1 ½ hours walk
4 x 400 meter rec 1 minit
5 x 200 meter rec 30 s
13 FEB 2020 6 x 200 m Easy 45 minutes

14 FEB 2020 6 x 800 meter rest 2 minutes Rest

15 FEB 2020 Easy run / walk 45 minutes Fatlek 45 minutes + speed play

16 FEB 2020
JADUAL LATIHAN long

800 / 1500 / 3000 meter / race walk