3km MONDAY TUESDAY WEDNESDAY THRUSDAY FRIDAY SATURDAY SUNDAY
WEEK 1 WALK 10 MIN WALK 10 MIN REST WALK 15 MIN WALK 20MIN RRS WALK 20MIN
WEEK 2 WALK 4 MIN
JOG 1 MIN X 3
WALK 10 MIN REST WALK 4 MIN
JOG 1 MIN X 3
WALK 20MIN RRS WALK 10MIN
JOG 10MIN
WALK 10MIN
WEEK 3 WALK 4 MIN
JOG 2 MIN X 3
WALK 10 MIN REST WALK 4 MIN
JOG 1 MIN X 3/td>
WALK 20MIN RRS WALK 10MINJOG 15MIN
WALK 10MIN
WEEK 4 WALK 4 MIN
JOG 3 MIN X 3
WALK 10 MIN REST WALK 4 MIN
JOG 1 MIN X 4
WALK 20MIN RRS RACE DAY 3K
5km MONDAY TUESDAY WEDNESDAY THRUSDAY FRIDAY SATURDAY SUNDAY
WEEK 1 WALK FOR 20 MINS TAKE REST WALK FOR 20 MINS DO CORE / YOGA WALK FOR 25 MINS ATTEND RRS SESSION WALK FOR 30 MINS
WEEK 2 TAKE REST 4 MIN WALK
1MIN JOG X 3
DO CORE / YOGA 20 MIN BRISK WALK MASSAGE ATTEND RRS SESSION 2KM JOG/WALK
WEEK 3 TAKE REST 4 MIN WALK
1MIN JOG X 3
DO CORE / YOGA 4 MIN WALK
2MIN JOG X 4
TAKE REST ATTEND RRS SESSION 3 KM JOG /WALK
WEEK 4 TAKE REST 2MIN WALK
1MIN JOG X 5
DO CORE / YOGA 6 MIN WALK
4 MIN JOG X 3
MASSAGE ATTEND RRS SESSION 4 KM EASY JOG
WEEK 5 TAKE REST 1MIN JOG
1MIN RUN X 8
DO CORE / YOGA 5MIN WALK
5MIN JOG X 4
TAKE REST ATTEND RRS SESSION 5 KM EASY JOG
WEEK 6 TAKE REST 1MIN JOG
1MIN RUN X 8
DO CORE / YOGA 2MIN WALK
4 MIN JOG X 4
MASSAGE ATTEND RRS SESSION 5 KM TIMED RUN
WEEK 7 TAKE REST 1MIN JOG : 2MIN RUN X 8 DO CORE / YOGA 2MIN WALK
5 MIN JOG X 4
TAKE REST ATTEND RRS SESSION 40 MIN EASY JOG
WEEK 8 TAKE REST 1MIN JOG
3MIN RUN X 6
DO CORE / YOGA 30 MIN EASY JOG/td> MASSAGE ATTEND RRS SESSION RACE DAY 5K
10km MONDAY TUESDAY WEDNESDAY THRUSDAY FRIDAY SATURDAY SUNDAY
WEEK 1 WALK FOR 30 MINS TAKE REST WALK FOR 40 MINS DO CORE / YOGA WALK FOR 50 MINS ATTEND RRS SESSION WALK FOR 60 MINS
WEEK 2 TAKE REST 4 MIN WALK
2MIN JOG X 5
DO CORE / YOGA 40 MIN WALK MASSAGE ATTEND RRS SESSION 4KM JOG/WALK
WEEK 3 TAKE REST 3MIN WALK
2MIN JOG X 6
DO CORE / YOGA 3 MIN WALK
2MIN JOG X 8
TAKE REST ATTEND RRS SESSION 6 KM JOG /WALK
WEEK 4 TAKE REST 2 MIN WALK
1MIN RUN X 10
DO CORE / YOGA 4 MIN WALK
4 MIN JOG X 6
MASSAGE ATTEND RRS SESSION 8 KM EASY JOG
WEEK 5 TAKE REST 2 MIN WALK
2 MIN RUN X 8
DO CORE / YOGA "1 KM EASY JOG
3KM TEMPO RUN
1KM EASY JOG"
TAKE REST ATTEND RRS SESSION 10 KM EASY JOG
WEEK 6 TAKE REST 2 MIN JOG
3 MIN RUN X 6
DO CORE / YOGA "1 KM EASY JOG
5KM TEMPO RUN
1KM EASY JOG"
MASSAGE ATTEND RRS SESSION 10 KM TIMED RUN
WEEK 7 TAKE REST 2 MIN JOG
4 MIN RUN X 6
DO CORE / YOGA "1KM EASY JOG
7KM TEMPO RUN
1KM EASY JOG"
TAKE REST ATTEND RRS SESSION 60 MIN EASY JOG
WEEK 7 TAKE REST 1 MIN JOG : 4 MIN RUN X 4 DO CORE / YOGA EASY JOG 45 MIN TAKE REST ATTEND RRS SESSION RACE DAY 10 Km
21km MONDAY TUESDAY WEDNESDAY THRUSDAY FRIDAY SATURDAY SUNDAY
WEEK 1 REST WALK 10 MIN X 2
JOGG 5 MIN X 2
Walk / Jogg 20 mins Strength Walk / Jogg 20 mins REST 3KM JOGG
WEEK 2 REST WALK 10 MIN X 2
JOGG 5 MIN X 2
JOGG 20MINS Strength WALK 10MIN X 2
JOGG 10MIN X 2
REST 5KM JOGG
WEEK 3 REST JOGG 10MIN
( 2MIN FAST : 3MIN EASY ) X 3
JOGG 10MIN
JOGG 20MINS Strength JOGG 10MIN
( 2 MIN FAST : 2MIN EASY ) X 3
JOGG 10MIN
REST 8KM JOGG
WEEK 4 REST JOGG 1KM
( RUN 500M : WALK 500M )X4
JOGG 30MINS Strength JOGG 10MIN
( 2 MIN FAST : 2MIN EASY ) X 3
JOGG 10MIN
REST 10KM TIMED RUN
WEEK 5 REST JOGG 1KM
RUN 800M X 4
JOGG 400M X 5
JOGG 40 MINS Strength JOGG 1KM
RUN 800 X 5
WALK 400M X5
REST 12KM RUN
WEEK 6 REST JOGG 1KM
RUN 1000M X 3
JOGG 500M X 3
3KM TEMPO RUN
10 SEC FAST THAN RACE PACE
CADENCE 180-200 STEPS / MIN
Strength JOGG 1KM
RUN 1000M X 4
JOGG 500 M X 4
REST 15KM RACE PACE
WEEK 7 REST JOGG 1KM
RUN 1000M X 3
JOGG 1000M X 3
TEMPO 4KM Strength JOGG 1KM
1000M FAST X 4
1000M EASY X 4
REST 18KM RUN
WEEK 8 REST JOGG 1KM
RUN 1500M X 3
JOGG 1000M X 3
TEMPO 5KM Strength JOGG 1KM
SPRINT 400M X 4
EASY 400M X 4
REST 21 KM (RACE PACE MIDDLE 15KM)
WEEK 9 REST JOGG 1KM
RUN 2000M X 3
JOGG 1000M X 3
TEMPO 5KM Strength JOGG 1KM
SPRINT 600M X 4
EASY 400M X 4
REST 15KM
WEEK 10 REST JOGG 1KM
RUN 1500 X 3
JOGG 500 X 3
TEMPO 7KM Strength JOGG 1KM
SPRINT 600M X 5
EASY 400M X5
REST 21KM
WEEK 11 REST JOGG 1KM
RUN 2000M X 3
JOGG 500M X 3
TEMPO 5KM Strength JOGG 1KM X SPRINT 800M X 5
EASY 400M X 5
JOGG 1KM
REST 15KM RACE PACE (MIDDLE 11KM)
WEEK 12 REST JOGG 1KM
RUN 1000M X 3
JOGG 1000M X 3
RELAXED 10KM Strength JOGG 1KM
RUN 800M X 4
JOGG 400M X 4
REST 21KM RACE DAY :)

STRENGTH : SQUATS , LUNGES, PUSHUPS, PULLUPS, SITUPS, BACK EXTENSION, ELBOW PLANK 3 SETS 15 REPS

MYOFASCIAL ROLLING AND STRETCHING DAILY

MASSAGE EVERY WEEK