Light Run
50 Minutes in Zone 2 or 2+ up to 140 HR

Tempo Run
1 Hour 15 Minutes in Zone 5

Moderate Run
1 Hour 15 Minutes in Zone 4

Slow Long Run
>2 Hours in Zone 2 & Zone 3

5.00 AM – 5k Morning Run (Min. 20 minutes) or Morning Workout
19.40 PM – Warm Up Evening Run
20.15 PM – Workout (Chest, Biceps&Triceps SuperSet, Abs)
*1st Week: Lower Chest Exercises
*2nd Week: Upper Chest Exercises
Abs = Plank, Russian Twist,  Leg Drops, Scissor kicks, Hanging Knee Raise

Wednesday:
5.00 AM – Morning Workout or Run
19.00 PM – Evening Run
20.00 PM – Workout (Shoulder, Back, Abs)
*1st Week: Anterior Deltoid (Front Shoulder), Lateral Deltoid (Middle Shoulder), Upper Back (Trapezius, Rhomboids), Lats (Latissimus Dorsi)
*2nd Week: Posterior Deltoid (Rear Shoulder), Lower Back (Erector Spinae)

Friday:
5.00 AM – Morning Workout or Run
19.00 PM – Workout (Full Body)

Saturday:
5.00 AM – Morning Workout or Run
Afternoon Long Distance Run (15-25 Km)

Sunday:
5.00 AM – Light Exercises
Rest Day

Recent Activities (Synched by WP-Strava)