5m static flexibility
5k run (lower than 21 minutes - 8m rest)
400m jogging(3m rest)
400m*3 run (lower than 80 seconds - 4m rest)
800m jogging for recovery
5k run (lower than 21 minutes - 8m rest)
400m jogging(3m rest)
400m*3 run (lower than 80 seconds - 4m rest)
800m jogging for recovery
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