@nisrinasg:

nisrinasg

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Region: ID

Monday 23 March 2026 11:00:00 GMT

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Comments

galuhh :

masyallah ubin masjid bgt ka auranya

2026-03-27 04:44:43

10

crockerlover :

kak hijabnya premium no berapa bantu jawab dong kak

2026-05-22 04:27:03

0

raaocta :

pake no berapa kak

2026-03-23 13:48:11

3

Trezt :

2026-03-23 13:10:14

1

F.a.P :

cakeeepp

2026-03-23 11:07:01

0

Skye :

2026-03-23 13:48:50

0

Ical :

follback dong kak

2026-03-23 23:59:03

0

dumbanddumber :

masyaallah manisnya, nastarnya masih ada gakk?

2026-03-27 18:53:33

0

IQ JONGKOK :

vibes adem

2026-03-23 12:08:34

0

Laa🌻🦦 :

KA PULKAM JEMBER KA?

2026-03-23 14:28:53

2

Novianto Nopek :

❤️

2026-03-23 14:05:20

0

Mas Sans :

😳😳🔥

2026-03-23 16:30:23

0

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Congratulations for setting your goal to break 20min 5km! 🏆If 3 months is too hard, give yourself 6 months. Just keep running 🫶🏻 Before start ➡️Easy jog for 15 min warm up and 15 min cool down each time before and after workout to avoid any injury. First two weeks (assuming you can run 6min/km easily) ➡️Do slow continuous running (about 7–10 km) 2-3 times a week at a comfortable pace, e.g. at 6.5 or 7min per km to build basic ENDURANCE. ➡️Aim to run 20km-30km per week in the first 2 weeks. Weekly plan Build from 30km to 65km per week. ❇️Mon: STRENGTH. Do some exercises in Gym like lunges, high knee, snatch, bench press, squats, abs exercises (1 or 2 set of each in the beginning and 3 sets after you are comfortable) to build muscle strength. ❇️Tue: 400m INTERVALS. 400m x 4 repetitions with 2 mins rest (increase the no. of reps by 2 after every 2 weeks till you reach 400m x10). ❇️Wed: SKIPPING & EASY RUN. Burpees, squat jumps, skipping, jumping jacks… etc. Do slow running for 30 mins at a comfortable pace followed by stretching (This will be your easy day). ❇️Thurs: FARTLEK. Run for (90 sec fast + 90 sec easy, 60 sec fast + 60 sec easy, 30 sec fast + 30 sec easy) x 2 rounds. Try to cover as much distance as possible every time. (Increase the no. of rounds by 2 after every two weeks). ❇️Fri: TEMPO. 5km run at comfortably hard pace. You won’t be able to talk comfortably at your tempo pace, but it should not feel as if you’re racing. ❇️Sat: LONG RUN. Run for 60–90 minutes at an easy pace. Don’t worry too much about your pace on long runs. ❇️Sun: Rest. Note: · Eat healthy. · Don’t stop working out due to muscle soreness (you will definitely feel sore in the initial days). Let your muscles get used to it. · Do icing if you get some mild pain, and don’t let them hinder your workout. · If you want to add miles, do it on an easy day. #r#runningtipss#sub20min5kr#runninggoaliloverunning

Congratulations for setting your goal to break 20min 5km! 🏆If 3 months is too hard, give yourself 6 months. Just keep running 🫶🏻 Before start ➡️Easy jog for 15 min warm up and 15 min cool down each time before and after workout to avoid any injury. First two weeks (assuming you can run 6min/km easily) ➡️Do slow continuous running (about 7–10 km) 2-3 times a week at a comfortable pace, e.g. at 6.5 or 7min per km to build basic ENDURANCE. ➡️Aim to run 20km-30km per week in the first 2 weeks. Weekly plan Build from 30km to 65km per week. ❇️Mon: STRENGTH. Do some exercises in Gym like lunges, high knee, snatch, bench press, squats, abs exercises (1 or 2 set of each in the beginning and 3 sets after you are comfortable) to build muscle strength. ❇️Tue: 400m INTERVALS. 400m x 4 repetitions with 2 mins rest (increase the no. of reps by 2 after every 2 weeks till you reach 400m x10). ❇️Wed: SKIPPING & EASY RUN. Burpees, squat jumps, skipping, jumping jacks… etc. Do slow running for 30 mins at a comfortable pace followed by stretching (This will be your easy day). ❇️Thurs: FARTLEK. Run for (90 sec fast + 90 sec easy, 60 sec fast + 60 sec easy, 30 sec fast + 30 sec easy) x 2 rounds. Try to cover as much distance as possible every time. (Increase the no. of rounds by 2 after every two weeks). ❇️Fri: TEMPO. 5km run at comfortably hard pace. You won’t be able to talk comfortably at your tempo pace, but it should not feel as if you’re racing. ❇️Sat: LONG RUN. Run for 60–90 minutes at an easy pace. Don’t worry too much about your pace on long runs. ❇️Sun: Rest. Note: · Eat healthy. · Don’t stop working out due to muscle soreness (you will definitely feel sore in the initial days). Let your muscles get used to it. · Do icing if you get some mild pain, and don’t let them hinder your workout. · If you want to add miles, do it on an easy day. #r#runningtipss#sub20min5kr#runninggoaliloverunning

Wajib Banget Nonton Kata Gue Mah, Jan Lupa Bawa Tissue Seabreg😭 #munafiknyaindo #munafikmelawaniblis #bahayajadimunafik #aryasaloka #filmmunafik #filmhoror #hororindonesia #rekomendasifilm #ruqyah #ustad #jin #reaction

Wajib Banget Nonton Kata Gue Mah, Jan Lupa Bawa Tissue Seabreg😭 #munafiknyaindo #munafikmelawaniblis #bahayajadimunafik #aryasaloka #filmmunafik #filmhoror #hororindonesia #rekomendasifilm #ruqyah #ustad #jin #reaction

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