Training Programme@跑21 Name:

KM Week
Mon Tue Wed Thu Fri Sat Sun Phase
per week (Focus)
19/8/2021 20/8/2021 21/8/2021 22/8/2021
Track Work LSD
EZ 2K + Rest / 30K Week 1
400 F / 100 S x 10 Fitness 20K (Build)
+ EZ 2K
* * * * K
23/8/2021 24/8/2021 25/8/2021 26/8/2021 27/8/2021 28/8/2021 29/8/2021
Easy Run Easy Run Track Work LSD
EZ 2K + Rest / 40K Week 2
EZ 5k Fitness (Build)
EZ 6K 1K x 5 20K
(20% Uphill Included)
+ EZ 2K
* * * * * * * K
30/8/2021 31/8/2021 1/9/2021 2/9/2021 3/9/2021 4/9/2021 5/9/2021 Phase 1
Easy Run Easy Run Track Work LSD
EZ 2K + Rest / 45K Week 3
EZ 6k 200/400/600/800/ Fitness (Speed)
EZ 6K 25K
(20% Uphill Included) 600/400/200
+ EZ 2K
* * * * * * * K
6/9/2021 7/9/2021 8/9/2021 9/9/2021 10/9/2021 11/9/2021 12/9/2021
Easy Run Track Work LSD
EZ 4K + 30K Week 4
Rest Rest
EZ 6k 300m x 8-10 15K (Recovery)
+ EZ 2K
* * * * * * * K