10Km - Iniciante

Planilha para você quer sair dos 5 km e experimentar 10 Km.

Sem	Seg	Ter	Qua	Qui	Sex	Sab	Dom
1	5´cam 6x (3´RC/ 2´Tr) 5´cam	40´RC	OFF	5´cam 6x (3´RC/ 2´Tr) 5´cam	OFF	40´RC	OFF
2	5´cam 6x (3´RC/ 2´Tr) 5´cam	45´RC	OFF	5´cam 6x (3´RI/ 2´Tr) 5´cam	OFF	45´RC	OFF
3	5´cam 7x (3´RC/ 2´Tr) 5´cam	50´RC	OFF	5´cam 30´Fartlek (2´RI/ 1´RC) 5´cam	OFF ou 30´LE	OFF	10´cam 6KM RC 10´cam
4	30´RC	OFF	5´cam 8x (3´RI/ 2´Tr) 5´cam	OFF	40´RC	OFF	50´RC
5	OFF	5´cam 30´Fartlek (2´RI/ 1´RC) 5´cam	40´RC	OFF	10´cam 7KM RC 10´cam	OFF	50´RC
6	OFF	5´cam 8x (3´RI/ 1´30´´Tr) 5´cam	40´RC	OFF	5´cam 8x (3´RI/ 1´30´´Tr) 5´cam	OFF	60´RC
7	OFF	40´RC	OFF	10´cam 8KM RC 10´cam	OFF	40´RC	OFF
8	OFF	10´cam 6x (1000m RI/ 1´30´´cam) 5´cam	40´RC	OFF	5´cam 32´Fartlek (3´RI/ 1´RC) 5´cam	OFF	50´RC
9	OFF	10´cam 7x (1000m RI/ 1´30´´cam) 5´cam	40´RC	OFF	40´RC	OFF	10´cam 9KM RC 10´cam
10	OFF	3´cam 7´RC 25´RI 5´cam	OFF ou 30´LE	OFF	10´cam 8x (800m RI/ 1´cam) 5´cam	OFF	8km RC
11	OFF	10´cam 10KM RC 10´cam	OFF ou 30´LE	OFF	5´cam 5´RC 30´RI 5´cam	OFF	8km RC
12	OFF	5´cam 30´Fartlek (2´RI/ 1´RC) 5´cam	OFF	50´RC	OFF ou 30´LE	OFF	Prova 10KM

:: Legenda
Cam = Caminhada (65%FC Máx)
LE = Trote Leve
Tr = Trote moderado (65-75% FC MÁX)
RC = Ritmo confortável (75-80% FC MÁX)
RI= Ritmo intenso (80-90% FC MÁX)
(´) = Duração do intervalo em minutos