400Mx10

to finish 10k bellow 60min, we need speed...

so speed training or uphill training needed.

For this time, find a standard 400M track

              MSN Stadium track, Bukit Jalil

What u need to do,

1) Jog around the track for 10mins, to heat up your engine.

2) take a water break for 2mins.

3) Start back with 100m slow jog 

4) Once hit 100m mark then u sprint for 400m, and try clock bellow 1min 25sec( that the benchmark tat i set for myself)

5) After over the 1st 400m, slow down and jog for 100m.

6) After the 100m slow jog, then back to 400m sprint.(Recommended after 5time 400m take 1min water break)

7) keep repeat step 4-5 till u complete 10 loop,

8) Once u finish 400M x 10, do cold down exercises, jog around the track for 10mins.

9) Whole process will took up to 45-50mins

*remark* keep yourself hydrated....