Target 5 KM RUN under 30 minutes

1 mile: 1,6 KM

Try doing this cardio workout 2X a week for 4 weeks. (Take less than 30 monutes to complete).
Week-1:
Run 1 mile at a 7 minute per mile pace.
Walk for 4 minutes to recover and repeat 2 more times.
(Total 3 kali lari pace 7 jarak 1 menit)
Week-2:
Run pace 7 per mile, 3 minutes walk.
(Total 3 kali repeat)
Week-3:
Run pace 7 per mile, 2 minutes walk.
(Total 3 kali repeat)
Week-4:
Run pace 7 per mile, 1 minutes walk.
(Total 3 kali repeat)
Week-5:
Test no walk.
Workout Sage Canaday:
20 minutes tempo run
Heart rate maximum 80%-90%
Source: tips dari obrolan (buat self-reminder… ^o^ )

Author: Rafian Noor

Digitalpreneur | Digital Nomad | Digital enthusiasticDescription: - Ingin Mahir Internet Marketing? - Ingin dapat income dari Internet Marketing? - Ingin dapat Ilmu GRATIS Internet Marketing selama 3 tahun nonstop GRATIS?

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