Contoh program 8-minggu (target: lebih cepat di 100–400 m / kenaikan power dan speed) Ringkasan: 3 hari kecepatan/interval + 2 strength + 1 long run/active rest. Minggu 1–2 (adaptasi) Senin: Speed drills: 6×60 m accelerations (full), istirahat 2–3 menit Rabu: Tempo 20–25 min + core Kamis: Strength (lower + core) Sabtu: Long easy run 40–50 min atau fartlek 30 min M... https://iconplayy1.online