royyanbach

Month 1-2: Foundation Building and Adaptation for Fasting

Goals: Establish routine, build endurance, adapt training for fasting.

Month 1 (Weeks 1-4) - Foundation Building

• Week 1-4:
  • Monday: Rest or light stretching/yoga.
  • Tuesday: Easy run (3 km at 9:30-10:00/km).
  • Wednesday: Rest or foot strengthening exercises.
  • Thursday: Easy run (3-4 km at 9:30-10:00/km).
• Friday: Rest.

royyanbach

var beepAudio = snd = new Audio("data:audio/wav;base64,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