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  • Running Routine

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    Md Saiduzzaman Sarkar
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    This document outlines a 4-week running and leg exercise program, with distances and exercises increasing each week. It includes running distances from 6-12 km per session and leg exercises of 100 reps at 8 kg, with rest days on Wednesdays and Sundays and a sweet allowed once per week on the weekend.

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    Running Routine

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    This document outlines a 4-week running and leg exercise program, with distances and exercises increasing each week. It includes running distances from 6-12 km per session and leg exercises of 100 reps at 8 kg, with rest days on Wednesdays and Sundays and a sweet allowed once per week on the weekend.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    5 views1 page

    Running Routine

    Uploaded by

    Md Saiduzzaman Sarkar
    This document outlines a 4-week running and leg exercise program, with distances and exercises increasing each week. It includes running distances from 6-12 km per session and leg exercises of 100 reps at 8 kg, with rest days on Wednesdays and Sundays and a sweet allowed once per week on the weekend.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Days Week 1 Week 2 Week 3 Week 4

    Monday 6 K.M 8 K.M 8 K.M 8 K.M


    Leg Ex. Leg Ex. Leg Ex. Leg Ex.
    100X8 m 100X8 m 100X8 m 100X8 m
    Tuesday
    10 K.M 10 K.M 10 K.M 10 K.M

    Wednesday
    Rest Rest Rest Rest

    Thursday 8 K.M 8 K.M 6 K.M 8 K.M


    Leg Ex. Leg Ex. Leg Ex. Leg Ex.

    Friday 8 K.M 8 K.M 8 K.M 8 K.M


    100X8 m 100X8 m 100X8 m 100X8 m

    Saturday 10 K.M 12 K.M 12 K.M 12K.M


    Leg Ex. Leg Ex. Leg Ex. Leg Ex.

    Sunday
    Rest Rest Rest Rest

     Drink lots of Water


     Sweet once a week (Sunday/Saturday)

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