@brodibalo: Satu goal lari yang gua tertarik itu bisa tembus 5k under 25 menit, Dimana best time gua sekitar 27 menitan. Thankfully, I’m lucky enough to get help from one of the founders of @sweatnsmile.runclub , @standytjandra yang barusan sub 3 jam di Vienna Marathon! Programnya simpel, 3x seminggu: 1. Easy run 5-7K, Zone 2 (jantung santai, masih bisa ngobrol) 2. Interval run 7x400m, pace kenceng (VO2max, fast pace at least 4:59 min per km) 3. Fartlek/long run 10K di Zone 3 (Aerobic endurance) Progressnya pelan-pelan: easy run bakal ditambah jaraknya, heart rate tetep dijaga. Fokusnya bukan asal cepet, tapi naikin kapasitas dan work capacity. Intervals bakal brutal (at least for me) dan tete pada long run utk meningkatkan overall endurance! Can’t wait to try this and I’ll report back in two-three months to see if I can reach my goal if 5k under 25 mins! Feel free to try the program too if you’re interested! Finally huge thanks to @thegardenoffireflies for the sick workout gera – light, breathable, nyaman banget buat keringetan. Cocok buat yang sering pindah-pindah antara lari, gym, atau santai di luar. Cek produknya di Shopee: https://shopee.co.id/thegardenoffireflies Thank you GOF udah nemenin gue sepanjang journey ini! #gardenoffireflies #gof #gym #lari #brodibalo

Brodibalo | Health & Science

Open In TikTok:

Region: ID

Thursday 26 June 2025 05:36:13 GMT