Escolar Documentos
Profissional Documentos
Cultura Documentos
1
semana
1x 50LE
DAY
OFF
1x
30LE DAY
OFF
DAY
OFF
1x 12km MO DAY
OFF
30MO
2
30MO
1x 50MO DAY 1x 10FO DAY DAY 1x 60LE DAY
semana OFF OFF OFF OFF
20LE
3
20LE
30LE DAY DAY DAY 6km LE DAY
1x OFF 1x 15MO 5FO
OFF 1x OFF
semana 30MO OFF 6km MO
10LE
1x
4
5LE
1x DAY 4x DAY DAY DAY
60MO
OFF 4MO 3FO 3CA
OFF OFF 1x 70 LE
OFF
semana
1x 5MO
5
40MO 30MO
DAY DAY DAY DAY
1x 10FO
OFF 1x 10FO
OFF OFF 1x 14km MO OFF
semana
10LE 20LE
6
semana
1x 70LE
DAY
OFF 3x
10MO DAY
OFF
DAY
OFF
1x 12km LE
DAY
OFF
10TR
7
40MO 30MO
DAY DAY DAY DAY
1x 10FO
OFF 1x 10FO 1x 14km MO OFF
semana OFF OFF
10LE 20LE
8
semana
1x 70MO
DAY
OFF 3x
15MO DAY
OFF
DAY
OFF 1x 10km FO
DAY
OFF
5TR
SEGUNDA TERA QUARTA QUINTA SEXTA SBADO DOMINGO
1x
9
5LE
40MO DAY DAY DAY
1x OFF 4x 4PR 2FO 4CA 1x 40MO 1x 14km MO OFF
semana 20TR OFF
1x 5MO
10
semana
1x 70MO
DAY
OFF 3x
15MO
1x 6km FO DAY
OFF 1x 16km MO
DAY
OFF
5FO
1x
11
5MO
DAY DAY DAY
1x 60LE
OFF 4x 6PR 4RE 2CA 1x 45LE 1x 12km LE OFF
semana OFF
1x 5MO
1x
12
5LE
50MO DAY DAY DAY
1x OFF 4x 6PR 2FO 2CA 1x 40MO
OFF 1x 16km MO OFF
semana 20TR
1x 5MO
13
30MO
DAY 15MO DAY DAY 12km MO DAY
1x 15FO
OFF 3x OFF OFF 1x OFF
semana 5FO 6km LE
15LE
14
semana
1x
30PR DAY
OFF 3x
15PR
1x 8km MO DAY
OFF 1x 12km MO
DAY
OFF
30RE 5CA
15
semana
1x 60MO
DAY
OFF 1x 8km MO 1x 40LE DAY
OFF 1x 10km LE
DAY
OFF
16
semana
1x 60MO
DAY
OFF 1x 10km MO
DAY
OFF 1x 45LE
DAY
OFF
PROVA
21K
Tabela de Frequncia Cardaca
12CA
Exemplos de Leitura: 3x = 3 vezes (12 minutos de caminhada + 3 minutos de corrida leve)
3LE
1x 5LE
1 vez (5 min. de corrida leve) + 5 vezes (3 min. de caminhada +
5x 3CA 2MO 1FO =
2 min. de corrida moderada + 1 min. de corrida forte) + 1 vez (5 min. de caminhada)
1x 5CA