For example, if you just started to run 1 KM on week 1, and you run twice a week. Then week 2, you should increase your distance to 1.1 KM. By the calculation, at week 26, you can already run 10.83 KM a day and 21.66 KM in a week. Monitor the change of your body, and emotion from week to week, put a little comment after each run to describe your mode. I guarantee you will gradually becoming more and more positive person from week by week.
| Week 1 | 1.00 | KM |
| Week 2 | 1.10 | KM |
| Week 3 | 1.21 | KM |
| Week 4 | 1.33 | KM |
| Week 5 | 1.46 | KM |
| Week 6 | 1.61 | KM |
| Week 7 | 1.77 | KM |
| Week 8 | 1.95 | KM |
| Week 9 | 2.14 | KM |
| Week 10 | 2.36 | KM |
| Week 11 | 2.59 | KM |
| Week 12 | 2.85 | KM |
| Week 13 | 3.14 | KM |
| Week 14 | 3.45 | KM |
| Week 15 | 3.80 | KM |
| Week 16 | 4.18 | KM |
| Week 17 | 4.59 | KM |
| Week 18 | 5.05 | KM |
| Week 19 | 5.56 | KM |
| Week 20 | 6.12 | KM |
| Week 21 | 6.73 | KM |
| Week 22 | 7.40 | KM |
| Week 23 | 8.14 | KM |
| Week 24 | 8.95 | KM |
| Week 25 | 9.85 | KM |
| Week 26 | 10.83 | KM |
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