Tabel Latihan Lari Gw: 21K dan Marathon 42K

:)

Agust	Senin	Selasa	Rabu	Kamis	Jumat	Sabtu	Minggu
M 1		Int 25'		Int 25'		7K
M 2	Int 25'		Int 25'		5K		>> 10K
M 3		5K		Int 25'		Fltrek 30'
M 4	Jog 30'		Int 25'		Int 25'		10K
Sept	Senin	Selasa	Rabu	Kamis	Jumat	Sabtu	Minggu
M 1		Jog 30'		Int 25'		int 25'
M 2	Jog 40'		Int 25'		Int 25'		12K
M 3		Int 25'		Int 25'		Fltrek 30'
M 4	Jog 30'		Int 25'		Int 25'		15K
Okto	Senin	Selasa	Rabu	Kamis	Jumat	Sabtu	Minggu
M 1		Jog 30'		Int 25'		15K
M 2	Jog 30		Int 25'		Int 25'		18K
M 3		Fltrek 30'		Int 25'		8K
M 4	Jog 30		Int 25'		Int 25'		>>21K
Nov	Senin	Selasa	Rabu	Kamis	Jumat	Sabtu	Minggu
M 1			Jog 30'		Int 25'		Int 25'
M 2		Jog 30		Fltrek 30'		Int 25'
M 3	Int 25'		Int 25'		Int 25'		Jog 60'
M 4		Int 25'		Jog 30'			>>21K
Des	Senin	Selasa	Rabu	Kamis	Jumat	Sabtu	Minggu
M 1			Jog 40		Int 25'		Int 25'
M 2		Int 25'		Jog 30'		10K
M 3	Int 25'		Int 25'		Flt 30'		Int 25'
M 4		Int 25'		Jog 30'			>>42K
FLTREK
7' Jog
3' P7
2' P6
2' P5
2' P6
3' P7
7' Jog
4' Jog
30'