Weeks

Exercise

Exercise Period

(min)

Distance

(km)

Frequency

(day/week)

1 - 2

Warm-up

10

4

3

Training Period

45

Cool-Down

5

3 - 4

Same with first week

60

5

3

5 - 6

Same with first week

60

6

3

7 - 8

Same with firts week

60

6

3