Tuesday, 400*3. Push-ups 50*3.

Have a rest on Wednesday, do strength training and jog alone.

Thursday 100*6, push-ups 50*2

Strength training on Friday, plus jogging 3000 meters.

Rest on Saturday

Jogging with load on Sunday 1500m.

Pay attention to your diet and eat something high in protein. There is also summer, pay attention to heatstroke prevention, and it is best to practice in the morning and afternoon.

You are too light, 85 kilograms will do. Practice hard, 100 days will be a brand-new you. Watch the load. If you feel sick, stop practicing and reduce the amount of exercise. All exercises begin after you warm up and stretch flexibly. Warm-up is usually 1500m.