10 Week Plan For Half Marathon
Stay focus….In Sha Allah I can do it.
Back on track after 2 months no exercise and recovering from my surgery.
Here, I’m sharing my 10 week plan for
Half Marathon (TCS Amsterdam) that will be scheduled on 15 October 2017. Wish
me luck.
|
Week
|
Mon
|
Tue
|
Wed
|
Thu
|
Fri
|
Sat
|
Sun
|
|
|
1
|
31/7
|
1/8
|
2/8
|
3/8
|
4/8
|
5/8
|
6/8
|
|
|
|
3km
|
5km
|
off
|
5km
|
workout
|
5km
|
8 km
|
|
|
2
|
7/8
|
8/8
|
9/8
|
10/8
|
11/8
|
12/8
|
13/8
|
|
|
|
off
|
5km
|
8km
|
5km
|
workout
|
6.5km
|
10km
|
|
|
3
|
14/8
|
15/8
|
16/8
|
17/8
|
18/8
|
19/8
|
20/8
|
KL Car free
|
|
|
off
|
6.5km
|
8km
|
6.5km
|
workout
|
5km
|
11km
|
|
|
4
|
21/8
|
22/8
|
23/8
|
24/8
|
25/8
|
26/8
|
27/8
|
|
|
|
off
|
6.5km
|
6.5km
|
6.5km
|
workout
|
6.5km
|
10km
|
|
|
5
|
28/8
|
29/8
|
30/8
|
31/8
|
1/9
|
2/9
|
3/9
|
KL Car free
|
|
|
off
|
6.5km
|
10km
|
6.5km
|
workout
|
6.5km
|
15km
|
|
|
6
|
4/9
|
5/9
|
6/9
|
7/9
|
8/9
|
9/9
|
10/9
|
|
|
|
off
|
6.5km
|
10km
|
6.5km
|
workout
|
6.5km
|
16km
|
|
|
7
|
11/9
|
12/9
|
13/9
|
14/9
|
15/9
|
16/9
|
17/9
|
KL Car free
|
|
|
off
|
6.5km
|
10km
|
6.5km
|
workout
|
5km
|
18km
|
|
|
8
|
18/9
|
19/9
|
20/9
|
21/9
|
22/9
|
23/9
|
24/9
|
|
|
|
off
|
6.5km
|
10km
|
6.5km
|
workout
|
5km
|
18km
|
|
|
9
|
25/9
|
26/9
|
27/9
|
28/9
|
29/9
|
30/9
|
1/10
|
Bromo Run
|
|
|
off
|
6.5km
|
8km
|
6.5km
|
workout
|
Off
|
10km
|
10km
|
|
10
|
2/10
|
3/10
|
4/10
|
5/10
|
6/10
|
7/10
|
8/10
|
|
|
|
off
|
6.5km
|
8km
|
6.5km
|
workout
|
Off
|
15km
|
|
|
11
|
9/10
|
10/10
|
11/10
|
12/10
|
13/10
|
14/10
|
15/10
|
TCS Amsterdam
|
|
|
off
|
8km
|
5km
|
Travelling
|
Travelling
|
5km
|
21km
|
21km
|
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