hat
Li pi bon yo kòmanse fòmasyon 10 semèn anvan konpetisyon an, ak orè omwen 4-6 èdtan chak semèn. Si sa posib, tren pou 2 jou konsekitif ak Lè sa a, kreye yon jou repo. Kòmanse ak pi piti distans ak tou dousman ogmante distans la ak vitès.
eng
It's best to start training 10 weeks before the competition, and schedule at least 4-6 hours per week. If possible, train for 2 consecutive days and then create a rest day. Start with smaller distances and slowly increase the distance and speed.