第十一周(7.22-7.28)
-yourstodiscover(Live Free Or Die);
2013-8-5{266}(#8319338@0)
7.23 Stretch training and 5k road running
7.24 5k road running
7.26 45 minutes cycling program in Gym and 2k road running
7.27 4k road running
7.28 9k road running in the morning and 2k road running in the evening
Totel 27k running
第十二周(7.29-8.4)
-yourstodiscover(Live Free Or Die);
2013-8-5{225}(#8319340@0)
7.30 Nutrition training and 6k road including hills running
7.31 5k road running in the rain
8.2 4k Road running in the rain
8.3 5k running including 3k tempo run
8.4 10k road running