PLANILHA_5k_SUB22m
description
Transcript of PLANILHA_5k_SUB22m
400m 200m
MO LE
6x 1x
2km
LE
1km
LE
1x
1aMusc
dayOFF
dayOFFMusc
QUINTATERÇASEGUNDA QUARTA SEXTA SÁBADO DOMINGO
6km
LE
1x
6km
LE
1x
7km
LE
1x
2a
4a
300m 200m
MO LE
1x
1,5km
LE
2km
LE
1x 1x
500m 250m
MO LE
4x
1km
LE
1km
LE
1x
5a
6a dayOFF
PROVA5K12a day
OFF
8a
10a
11a
9a
Muscday
OFFday
OFFMusc
3aMusc
dayOFF
dayOFFMusc
1km4km 1km
LE MO LE
1x
1km1km 1km
LE LE MO
1x 3x
200m 400m
LE FO
5x
2km
LE
2km
LE
1x 1x
1,5km 1,5km
MO LE
2x
1km
LE
2km
LE
1x 1x
300m 200m
FO LE
6x
2km
LE
1km
LE
1x 1x
MO ML LE MO ML ML
1km 1km 1km800m 600m2’ 2’
LE
1x 1x 1x3x 3x
MO ML LE FO ML ML
1km 1km 1km500m 500m1’ 1’
ML
1x 1x 1x5x 3x
LE MO FO LE LE
1km 1km1km 2km 500m 500m
ML
1x 1x2x
Muscday
OFFday
OFFMusc
2km1km
LE MO
2x
1km
LE
1x
Musc
Musc
dayOFF
dayOFFMusc
dayOFFMusc
2km4km 2km
LE MO LE
1x
1km1km 1km
TR LE LE
3x 1x
dayOFFMusc
dayOFFMusc
dayOFFMusc
dayOFFMusc
dayOFFMusc
dayOFFMusc
dayOFFMusc
dayOFFMusc
dayOFFMusc
dayOFFMusc
Musc Musc
1,5km 1km
LE MO
1km
ML
2x
1km
LE
1x 1x
500m 500m
LE MO
1km
LE
5x
1km
LE
1x 1x
1km 2’
MO ML
2km
LE
5x
1km
LE
1x 1x
7a
7km
1x
LE
8km
1x
LE
1km 500m 500m 500m 1,5km
LE
1x
FO
3x
LE CA LE
1x
LE
4x
1km
MO
1km
TR
2x
2km
LE
2km
LE
1x
7km
8km
LE
1x
LE
1x
7km
LE
1x
7km
250m 250m
FO LE
6x
2km
LE
2km
LE
1x 1x
LE
1x
6km
500m 500m
MO LE
2km
LE
3x
2km
LE
1x 1x
LE
1x
6km
MO
2km
FO CA LE FO LE LE
1km 1km 1km100m 100m 100m 1,5km
LE
1x 1x 1x10x 10x
3km3km 3km
LE MO
1x
LE
dayOFF
5k avançado | Sub 22 minutos
LE
CA abaixo de 50% da FC máxima
55% a 65% da FC máxima
ML 50% a 55% da FC máxima
Caminhada
Leve
Muito Leve
MO 65% a 75% da FC máximaModerada
FO 75% a 85% da FC máximaForte
TR Corrida no ritmo da prova Tempo Run
Subida
Tabela de frequência cardíaca