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
|
√
|
Next week is Penang Bridge International Marathon so I plan to rest for the whole week.
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