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Plano de Treino de Corrida

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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

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