~~Please Please Please, Kamu Jangan Malas~~

Week 2
Sun - Trail running, dam
Mon - rest day
Tues - Bt Caves 2x-walk, 5x-jog; gym 5x
Wed - Erg 1hr
Thurs - Erg 1hr
Fri - erg 1hr
Sat - 20km jog

Week 3
Sun - Rest
Mon - Rest
Tues - 8km run; gym 5x
Wed - erg 2 x 1hr
Thurs - Bt Caves 1x-walk, 5x-jog; jog 1hr
Fri till Mon - rest

Week 4
Tues - Bt Caves 6x - walk
Wed - 5km jog