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Rencana Peak Long Run HM

Prediksi goal pace (dari 5K 25:35)

• Optimis: 1:57-1:58 (5:35/km), kalau long run rutin 16-18 km
• Realistis: 2:01-2:02 (5:45/km)
• Konservatif: 2:05 (5:55/km), kalau long run masih pendek atau race panas Target awal: 5:45-5:55. Dipastikan lewat long run di bawah.

Workout: Peak Long Run 20K Progresif

1. Warm-up 4 km @ 7:00-7:15

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