92K views · 3.8K reactions | 4 * 400m Relay Race | Amit Gurung | Facebook

insufficient weekly milage -40 - 60km yung ideal millage 🙂 Race simulation -sobrang effective nito, pwedeng i try sa 3K all out or 5K all out para makita mo kung nasaan na yung fitness level mo. masusubok dito yung metal toughess ❤️ Strength training -kahit twice a week lang 😊 focus sa legs , hips and core. ( youtube sa mga sample work out ) -Interval session magiging kaibigan moto, sample 400M X 10 @90sec per lap. kahit hindi sa track basta sa area na walang ganong sasakyan or hindi busy na k