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distance 500 300 200 500 laps 1x 1x distance 500 500 200 300 500 laps 1x 1x distance 500 1000 500 laps 1x 3x 1x warm-up distance 500 1000 500 sprint 5:30 min/km laps 1x 4x 1x run 6:30 min/km distance 500 1000 500 walk laps 1x 5x 1x cool-down Weekday Date Training segunda-feira 10 1 terça-feira 11 3 quarta-feira 12 OFF quinta-feira 13 1 sexta-feira 14 4 sábado 15 OFF domingo 16 5 segunda-feira 17 2 terça-feira 18 4 quarta-feira 19 OFF quinta-feira 20 2 sexta-feira 21 OFF sábado 22 OFF domingo 23 PROVA 4x 4x Training 5 Training 1 Training 2 Training 4 Training 3