Rabu        HIIT 6K
            Interval, hill repeat, dll
            Mobility
 Kamis      5K x 2 = 10K Endurance zona 2
            40' pagi
            30' sore/malam           Â
            Core
 Jumat      5K x 2 = 10K Endurance zona 2
            40' pagi
            30' sore/malam           Â
            All body