27 October 2013

Week 5 Intermediate Half Marathon Training plan (  28 October 2013-  3 November 2013)

Day	Exercise	Remarks
Monday	Rest day	√
Tuesday	30 minutes easy/ 5-7km	√
Wednesday	45 minutes tempo	√
Thursday	Rest day	√
Friday	30 minutes speed work	√
Saturday	Rest day	√
Sunday	12 km	√

  
Design for my next week training
Week 6 Intermediate Half Marathon Training plan (  3 November 2013- 10 November 2013)

Day	Exercise	Remarks
Monday	Rest day
Tuesday	30 minutes easy/ 7-8km
Wednesday	50 minutes tempo
Thursday	Rest day
Friday	40 minutes speed work
Saturday	Rest day
Sunday	13 km

 

25 August 2013

 I have completed the 10 km marathon in 55minutes. While I was running, my leg muscle was very pain but with my dedication and never give up spirit, I finished the marathon. Actually i wanted to get a better result (complete in 52 minutes) but i can't do it because of my leg. For the next marathon, i will work harder so i can get a better result.

20 October 2013

Week 4 Intermediate Half Marathon Training plan (  21 October 2013- 26October 2013)

Day	Exercise	Remarks
Monday	Rest day	√
Tuesday	30 minutes easy/ 5-7km	√
Wednesday	45 minutes tempo	√
Thursday	Rest day	√
Friday	30 minutes speed work	√
Saturday	Rest day	√
Sunday	10 km	√

  

Design for my next week training
Week 5 Intermediate Half Marathon Training plan (  28 October 2013-  3 November 2013)

Day	Exercise	Remarks
Monday	Rest day
Tuesday	30 minutes easy/ 5-7km
Wednesday	45 minutes tempo
Thursday	Rest day
Friday	30 minutes speed work
Saturday	Rest day
Sunday	12 km